Expert: David - 9/23/2005

Question
-------------------------
Followup To

HI!
Thanks very much for such an elaborated and defined way to deal with my concern. What exercises do you recommend in a case like me?

T%hanks again.

Answer
I recommend that you establish an exercise program that can be included in your daily life. In a perfect world, we all go to a gym every day and work-out for 2 hours. This is not reality. Many of us cannot afford to go to a gym, and MOST of us do not have the time, our bodies could not handle 2 CONTINUOUS and DAILY exercise programs.

To give you an idea as to an exercise program, let me tell you about my daily schedule;

I work 8-1/2 hours a day. I commute 2 hours to work in the morning, 2-2-1/2-3 hours commute home at night, depending upon afternoon traffic, of which is worse than morning traffic. So, for 10-1/2 to 12 hours a day, I am sitting down! NOT good for the body...

I needed to exercise, so I had to figure out how to exercise with my busy schedule. Let's face it, even if I wanted to go to a gym, by the time I get home at night, I have NO TIME to go to a gym.

So here is my daily "exercise" schedule;

Every day, ever hour, I take a 5 minute "exercise break." I got the idea from my co-workers who smoke (I do not smoke). Every hour they took a "cigarette break" where they went outside to smoke. So I decided if THEY can take a break every hour, so can I...

I work in a 5-story building. Every hour, I walk up, and then down, 5-flights of stairs. Takes 5 minutes. Great aerobics exercise, keeps the circulation going. And a plus, it does not trama the body - your secret is that you "break-down" exercises into very small moments of time.
You get the same results as continuous 2 hours of exercise, without the pain or fatique.

After the first 2 hours of work, I am entitled to a 15 minute break. I do my stretching exercises while standing in our small lunch room. That includes concentrating on shruggs, squats at the counter top, counter top pushups, lots of neck and shoulder stretching and reps (15 of everything for each).

At the second 2 hours of work, I get a 1/2 hour lunch. I use this time to exercise with a pair of 30 lb. dumbbells that I keep at my desk, on the floor under my desk. Again, I use the lunch room. I also do the same exercises I did during my first break. I also do 100 steps on The Step, wearing a 100 lb. weighted vest. Many people eat lunch and watch me work out.

At the 3rd 2 hours of work, I repeat every thing I did the first two hours of work.

My eating is hourly; pre-measured foods in small amounts in individual bags. I eat almonds, a carrot, a bananna, an apple, dried plums, a small can of chicken breast in water, I throw away the water. a slice of watermellon, 2 slices of whole wheat bread. By the way, breakfast is a microwave heated bowl of broccoli with a little butter. By the time I get home, I am usually so full, I only have a snack. I rarely eat a full dinner anymore. I NEVER eat out in a sit-down restaurant. THAT MUCH food at one time makes me violently sick a few hours afterwards.

On Sunday, I do my MOST IMPORTANT exercise! Shoulder presses on my power rack. That is the No. #1 exercise I do; it keeps my bones and muscles strong. I do not loose strenght or body mass. I also do The Step, 100 times. I do the exercises I do at work, I do a curling bar with weights, dumbbells in 3 weight levels, and a mini gym machine that I sit when exercising.

For 17 years my goals was ONLY to have good physical strength. My goal is NOW to achieve 3% bodyfat. I am at 14%. With the foundation of 17 years of lifting, I believe my end results will be a very impressive body!!

Bottom line? It took months to figure out my program. I tried different things. What did not work, I dropped and tried something else. This will be the same for you. Look around, think, try different things. Do something for 5 minutes every hour. Your body will respond with growth and strength. If you get breaks, use them, not just sit down.

This should get you started in the right direction in your weightlifting goals. If you have any more questions or comments, please write to me again.

Have a great day!