Monday, March 21, 2016
Dorf's "Principals" of Fitness
Don't live to eat, but eat to live. Eating half of what you are accustomed to eatting, especially in the
Typical Weekday (eat the following or something comparable - low fat, low carb, and low unnatural sugars):
6:30am - 1 Smoothie (orange juice, kale, carrots, banana, strawberries, blueberries, and vanilla extract)
9:30am - 1/2 of a turkey sandwich; handful of almonds; cut apple slices
11:30am - the other 1/2 of a turkey sandwich; handful of almonds; cut apple slices
1:00pm - turkey and cheese roll-up; almonds if any are left; cut apples if any are left
5:00 - 6:00pm - Eat one of the following (salad, char grill chicken sandwich and small salad, turkey or chicken roll-up, chicken or shrimp quesadilla, salmon steak, grilled veggies, rice, mashed red potatoes, etc...) Some of this is from fast food restraunts, or dine-in restraunts. Unfortunately, we do not cook at home very often in our houeshold.
7:30pm - Eat some light popcorn or pretzels and drink a 16oz water.
Eating smaller portions through out the day and evening keeps you from over eating and stretching your stomach.
On the weekends, feel free to eat chicken tacos, and pizza in moderation on ocassion if you like. As the weather warms up, grill chicken, salmon, shrimp, etc... with some veggies.
Stay away from fried foods, butter, sugar (including drinks), white bread, whole milks (I use skim milk - others dring Soy), ice cream, etc... Snack on lightly buttered popcorn, pretzels, pickles, veggies, and fruit instead.
Ideally, my wife and I like to get out and run/walk on Saturday or Sunday, Monday, and either Wednesday or Thursday. I believe that at my age, I need to give my bones, muscles, and joints a day or two to rest. I also try to excercise to a level of slight discomfort, but not overexerting myself to the point that I am injured or burned out. I am hoping to incorporate some mountain biking in my routine soon (gotta buy bike though!).
Another strategy I used is wearing a ruck sack with about 10% of my body weight (18-20 lbs) in it. I bought a small back pack that straps around my waist and chest to keep it close to my back. I bought 5 and 7.5 pound weights to put in the pack. I wear this when I am walking during the week and on the weekends off and on.
I hope this practical routine helps you. If you do not use the compnents of this routine, I hope that you find a routine that helps you shed some pounds, get some excersise, and feel better about yourself.