How do I get in shape? Excercise Hack for Entrepreneurs

<i>"... In OSUT, or the US Army’s basic training for grunts (read: infantry), I saw guys who couldn’t knock out one push up, run one mile in under 15 minutes, and knock out more than 5 sit ups, improve so greatly, that by the end of 13 weeks, were doing 40+ push ups, running 3-4 miles 7:00 min/mile pace, and rocking 50-60 situps. ..."</i><p>And they are also 17-21 y/o who are physically screened for fitness and physical defects and are closely observed for injury. Busy days and extreme levels of motivation (bad language &#38; big sticks) also help. Don't go and try this form of pt, especially pasty faced programmers who's idea of exertion is moving phone books as monitor stands. Aim for fitness that is achievable that is maintainable for years to come even with your changeable schedules.

Couple comments to clear things up:<p>1. Weightlifting<p>I said "...have a good strength training program. You don’t need a gym membership — but it’s easier to use weights than gravity, especially with core muscles.<p>I made a comment about lifting weights being a "cop out." A cop out, only in the sense that it is not a complete work out. I probably could have phrased this better.<p>I bench 300 lbs (max), squat 400, and deadlift 500 -- lifting weight has been a key part of my strength training program -- problem is, strength training is more than just lifting weights.<p>For example, instead of doing squats/leg press , or lunges, try running the steepest hill you can find 10x at full-sprint --30-60 seconds.<p>2. 90 min/ day<p>This comment was meant to suggest block 90 minutes out of your schedule to work out. Not work out for 90 minutes. If you drive/ride/walk/run to the gym, that takes time. If you stretch, that takes time. If you need to make a protein shake after you workout, that takes time.<p>3. Get in Shape<p>The overarching idea hear is simple: physical fitness, however you define it, is important. I wrote this post to share my own challenges in getting back in shape, and to encourage those who aren't currently in shape to try it out.<p>Really, regardless of whether you want to lift, run, bike, swim, et. al, the idea is to pick something and do it-- make a decision to get in shape, and go do that activity.<p>The decision is more important than the specifics, at least in the beginning.

If you're interested in starting a lifting program I would recommend "Starting Strength" by Mark Rippetoe.<p><a href="http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421" rel="nofollow">http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp...</a><p>It includes a good starting program for beginners which is built around the deadlift, squat and bench press.

I find most exercise to be utterly boring. Painfully boring. I eat when I'm hungry and generally keep the same weight, but I have a little bit of pudge that I wouldn't mind getting rid of.<p>My solution? I started playing the drums. I like fast, rhythmically complex music - so I try to play fast crazy stuff. If you've ever heard Lightning Bolt, that's how I try to play the drums (I'm not quite there yet). It's entertaining, and it's a pretty full-body cardio workout.<p>I've lost a good 4 inches on my belt in about the same amount of months. I look and feel a lot better, and I accomplished it without the sheer boredom that is most exercise.<p>Another thing I've been doing is juggling 3 hacky sacks while bouncing them around with my feet. Freaking fun.

although I agree with most of the stuff he says, weight lifting is definitely worth doing.<p>You have no idea how many times I see a guy at the gym and think to myself "this guy looks like a chicken.". People tend not to work on their lower body as much as they should.<p>I'm an ex-rower, so most of my developed muscles are in my legs/back, but it's very important to lift weights with a very holistic approach.<p>Your body is your temple, you wouldn't want a weak foundation, would you?

I've been able to lose ~60 lbs within the course of less than a year (~40 lbs in first six months, another 20 in the next six months). I've written up my experiences (in a form tailored to fellow geeks/hackers) here: <a href="http://weblog.strlen.net/?p=7" rel="nofollow">http://weblog.strlen.net/?p=7</a><p>The only thing that worked for me was exercise. Your own mileage may vary (for what it's worth, this seems to work well for a male aged 18-28 - with older individuals and women, diet is a greater component).

I've recently more-or-less cut out weight training and started running, mostly because I've always sucked at running. Within a few weeks of seriously trying it, I no longer sucked at running and now I'm doing three-mile runs several times a week, and aiming for a marathon (hooray, arbitrary and possibly stupid goals!).<p>Has anyone tried the gyminee.com startup which was mentioned? It looks very well designed, and I'm thinking of signing up.

The most low-effort way to get in shape is to start riding a bike wherever you go. The fun and practicality of this will keep you hooked. Get a fast bike that you love to ride and you will naturally push yourself.<p>Once you are reasonably fit from cycling, you'll have the enthusiasm to start a more structured exercise routine and stick with it, if you wish.

My hack? Simple: just like tech, hire a pro to get you started. You didn't know C++ without a guide; same goes for fitness.<p>24 hour fitness is $30/month and this month they're offering a $99 deal for 5 x 25-minute training sessions. (This is the cheapest I've seen anywhere in a long time.)<p>You really need 10 x 50 min sessions to get started properly, but if you're on a budget these guys can at least show you the right machines, routine, and form to prevent pain and discouragement.

I've been working out pretty regularly for most of this year. 3-4x per week. I've dropped 30 lbs and am working my way towards 40.<p>Lifting is <i>not</i> a cop out. And working out outdoors or indoors doesn't matter. What matters is burning calories.<p>In half-hour increments of cardio-type exercises, I've found that calorie burning works in this order of general activities. The # of calories is for me, based on the amount of activity I've built myself up to. The numbers will be different for people, based on their personal ability. The ratios are generally the same, though.<p>- Walking: 150-200 calories - Biking (exercise bike): 250-350 calories - Running: 300-400 calories - Rowing (rowing machine): 400-600 calories<p>I don't have access to a pool, so I am not able to swim. It probably fits between running and rowing, but that's just a guess.<p>99% of the time, I will do biking/rowing/walking-running for the first half hour. I finish up with lifting. The physical activity gets my blood flowing and makes me feel better. However, the real payoff as far as getting the feel good endorphin rush(i.e. getting myself high), is doing weights. Plus, its just as important to build muscle mass as it is to just burn fat.<p>Over time I have gotten myself to being able to pull 120lbs at 50 reps with upper body. I can push about 120 lbs 30-40 times at an overhead angle, and 40-60 at a straight angle from my body. This started from only being able to do 80-90 lbs about 6 months ago.<p>For lower body and legs, I've gone from being and to compress and extend with my legs(squeezing in and pushing out with the legs, mainly thigh area) from 80 lbs to 115 lbs at about 60 reps for each.<p>I have gone from pushing 190 lbs with my legs(perpendicular squats) to 250 lbs at about 40 reps, and 20x for each leg at 150 lbs.<p>Doing the weights is what releases the endorphins into my bloodstream. That's the payoff. Nothing better than a natural high (yeah, I've done the unnatural highs and they aren't quite the same).<p>I was a big kid, then thinned out while in high school. After that, I started putting on a lot of weight and was very, <i>very</i> heavy in May of 07 when I moved to San Francisco. I'm now about halfway to reaching my goal weight.<p>Don't do diets. They don't work. They fail. You will fail. Just start by working out. Pretty quickly things that have lots of sugar and crap in them start tasting bad. I used to drink a ton of soda. I drink almost none now. I drink more wine and some beer than I used to, but only if I go out.<p>The most important thing to remember is that the change WILL TAKE TIME. I am by all measurement of the word still "fat". However, I am a lot LESS fat than I was and am feeling the best I have in 10 years. I'm 28, btw. I have some muscle tone finally, even though I can only feel it and its not terribly evident yet. And it feels GOOD.<p>It will take time. Months. My long term goal is 80 lbs. However, my short term goals are 2 lbs. If you weigh yourself every day, be prepared to expect your daily weight to vary by upwards of 5 lbs on some occasions. Don't worry about it though. Water weight is a bitch to the ego. So don't worry about it. Don't set artificial goals in your brain, or you're just setting yourself up for failure.<p>I personally weigh myself a couple hours after I work out, so about 3x a week on average. I find that my metabolism has become self-sustaining. If I don't work out over the weekend and do it on Monday, I'll find that I've dropped a pound even though I haven't been working out for a couple days. "Woot!" goes my brain.<p>My appetite has decreased. I still eat a lot of the same general foods. But I don't eat junk crap anymore(chips, hotdogs, etc). Not because I really wanted to, just because they started tasting bad. Depending on the person, you'll have more or less cravings for certain things, but I've found cravings aren't really that bad. However, quitting smoking has been a bitch and something not so easily stopped.<p>Several things I've realized: 1) I like smart girls with pretty faces and big tits. I see these girls all over the place, and they're with smart guys that are in good shape. 2) I'm horrible about setting goals. Fuck that. I'm sick and tired of setting "personal goals" only to stop caring about them after a day or so and having this feeling of personally-induced guilt about putting things off. 3) I sleep because I'm tired. I eat because I'm hungry. I work out because I feel like shit if I don't.<p>So those 3 things basically can be summarized as: "Getting into better physical shape isn't about pushing myself to do something I don't want to do. That's W-O-R-K. I feel better when I do it than when I don't. That's the natural recipe for a good habit, and I didn't even have to make a goal of getting into a habit. It just happens. Plus I want some big DD tits in my face. I'm sure there's a ratio of pounds lost per female cup size gained that could be garnered into an equation to further illustrate my point."<p>Take care, get thin, get girls.

do { reduceEnergyInput(); increaseEnergyOuput(); } while ( stillFat() );

can anyone give some tips that worked on gaining weight ?

&#62; Take 90 minutes, same time, same place every day.<p>Completely ridiculous and counter productive. Half an hour twice a week is quite sufficient to maintain a reasonable level of fitness if you're doing it right.<p>&#62; Get at least 9 hours a day.<p>Who the hell sleeps 9 hours? Sleep when you're tired. Drink when you're thirsty. It's not complicated.

What was a "hack" about this?

if you are doing cardio, you must sweat. this is the simplest rule for knowing if your workout is effective. its an easy rule to remember and works no matter what level of fitness you are at.<p>if you want the single best cardio/toning workout, i cannot recommend the rowing machine enough. if you think this is a lightweight cardio workout, my guess is that you have never tried it. the first two minutes are a joke...in ten minutes you won't think its a joke<p>otherwise running can't be beat. i do a trail marathon a month on avg. trail running is the shit.