Not sure how to start this but, I need a lot of advice, on several things, from nutrition (mine is currently horrible), specific exercises, and a few other things.
I am out of shape, and I know this.
I am finally getting off my butt, and doing something about it, and am VERY motivated. But, it has been a long time since I have done anything like this, and I limited at this time as to what I can do.
I am about 5'10", 205lbs, and used to be a cross country runner, and track and field (long distances only) back in high school, 15 years ago that is.
I really need to get rid of the belly fat I have acquired over that time, and I am not sure what the best exercises are. Sit ups will help I am sure, as well as some good cardio (getting a bike next week to ride to work instead of drive). What else can I do to help get rid of that stuff?
I have quit smoking recently, but the after-effects are going to last for sometime I know, but it helps.
My job requires for me to be on the road driving four days out of the five day work week, so my nutrition has suffered greatly. And even then, I am not sure I am going about eating proper meals anyway. My diet mainly consists of the foods available in Maverik stores and place similar to that, but when I have the chance to eat right, I always do (salad usually with a vinaigrette dressing, a carb like pasta, a starch, protein like beef, chicken, pork, or fish, steamed veggies if available, and something small like a brownie or ice cream for desert). Oh and are those Healthy Choice frozen meals really that good? Since I stay in a hotel twice a week, I usually get one of those, and some sort of salad with fresh veggies (not potato, of macaroni salad, those things from the deli counter in Albertsons taste weird anyway, preservatives I am sure).
When I am in a rush though, what could somebody suggest?
I am also thinking about using a supplement to help speed up my metabolism since I know it has slowed down considerably since high school, and I am trying to find a good way to do that with out buying stuff like Trimspa or some other kind of "snake oil".
Next week I am also looking at getting a Weider Home Gym Machine that I saw for $250, so that will open up my possibilities to a lot more exercises than I currently have.
Like I said, I need a lot of advice.
Any help would be greatly appreciated.
Thanks!

Okay ! Congratulations on getting started and congrats on quitting smoking !!!
Fantastic!

Now, you are 5'9" , so you should weigh around 145 or so....I'd be happy if you were 150 ! I think that is a good weight for you. Realistically if you do everything right , you should hit your goal weight in about 10 -12 months. Slow and steady!

I am not a fan of any supplements at all! I never even took a prenatal vitamin when I was pregnant! Seriously! I am VERY happy that you are riding your bike to work ..that's fantastic!

Now, in addition to riding your bike to work , you need to be doing cardio about 3 hours a week to start.....so basically the first 4 weeks....and you need to be doing muscle strengthening exercises for an additional 2 hours a week. ( abs, biceps, legs, back, triceps, chest, glutes etc) I would recommend you start out with a Pilates class for that...for the initial 4-6 weeks....and then you'll need to change your workout in order to continue to challenge yourself.....Your workout regimen should Never feel easy EVER! I don't care what kind of shape you're in....It should always be a challenge....I've been working out continuously for over 20 years....and I'm always wiped after my workout !

I think the most asked question I get is "what can I eat on the go that's healthy" I hear this so much ! Basically , what you Don't want is snacky , zero nutrition food ...and THERE's A TON of that....like you don't want , cookies, pretzels, chips, crackers, ice cream, cake, sugary cereal, candy bars, white breads, it's all Crap!
Healthy choices that are quick are nuts, preferable cashews, peanuts, pecans, almonds , cranraisins, yogurt, dark chocolate, dried fruit, banana chips, canned tuna ( get a can opener and leave it in your car) hard boiled egg , banana, 2tbs of REAL peanut butter, cottage cheese....Everything I mentioned you can find at ANY mini mart.....most people do not buy these items because they are in small packages and they are more expensive! You need to watch your calories too.....a calorie is a calorie Period...2000 calories worth of JUNK and zero nutrition is the exact same as 2000 calories of broccoli, fruit, and chicken!!! BUT if you're eating healthier, you have great skin tone, healthy hair, nails, organs, skin, teeth , bones etc etc....

At your current weight you are most likely taking in over 3500 calories a day...and unless you are working out 12 hours a week....you are not burning off everything you are taking in. You need to take in about 2400 calories a day and workout at least 5 hours a week ( cardio and strength training combined) ....You will lose about 1-2 lbs a week.
Your metabolism has slowed down slightly...but not so slowly to be at your current weight. You are over weight now because you are taking in too many calories, and not the right kind of calories, and you have become sedentary. So, the extra calories you are taking in have simply stored in your body as fat.

OH NO to the healthy choice meals....and ALL frozen dinners of any kind....they have WAY too much sodium.....I HATE frozen meals ! I go crazy when I see people eating them!

Stay away from All soda, and sugary drinks, no alcohol, nothing fried, no chowders, creams, or cheese sauces!

Find another Cardio activity you love in addition to your bike also.....the bike will not do much for your upper body or your abs....You'll burn calories...but find something else in addition to the bike.....maybe after a month or so, you may want to run again....running is actually the best over all calorie burner.

Every fast food restaurant makes grilled chicken....you can order a grilled chicken sandwich with lettuce and tomato and basically just eat the chicken and veggies. When you're eating carbs like rice or pasta.....oatmeal, cereal etc....you want to use it as fuel and workout (cardio) within 2 hours after eating it....otherwise it will just be stored for energy later....and store as fat...not fun! All my carbs are consumed before 3pm because that is when I am the most active and I burn off every calorie I take in every day.

Okay hope to hear from you and I hoped I helped you out!
CheryL : )

__________________
Cheryl Greenfield

Former National Fitness Competitor & Finalist
AFAA Certified Personal Trainer & Aerobics Instructor
Fitness Choreographer and Consultant

http://www.exerciseforums.com

THANK YOU so much for getting back to me. I was worried that you wouldn't, since I have never been here before.
The calorie intake wouldn't really surprise me if it was too much. BUT...... I did forget to mention my job.
I am a driver running over night routes into Idaho and Wyoming. I work for the nations largest tire distributor delivering tires, and accessories.
On average, I load around 150 - 300 tires per day, weighing anywhere between 10 - 70 lbs. per tire. and then over that day, and the next, unload them from the truck. Those days are Monday and Tuesday, and Thursday and Friday.
On Wednesdays, that is all I do in the warehouse, pull and put away tires from about 7:30am to 5:30pm with two 15 minute breaks, and a 30 minute lunch (the only lunch I actually have a chance to sit down and eat something, I usually get a Grilled Chicken Ceaser Salad with light low fat dressing). But that whole time it is nothing but lifting those tires. I drink A LOT of water in the summer since the warehouse is very hot.
Breakfast lately has been a Red Bull (I know it not great for me, but I absolutely have an addiction to them), Yoplait Strawberry Banana yogurt, and a Quaker Apple Crisp Cereal Bar. I usually eat these at about 5:30am, and I am always having hunger pains at about 10:00am. Please keep in mind what I am doing at work. hehe
Having the kind of job that I do, and explaining this, may give you more info that might be needed to properly make an assessment of my physical and metabolic requirements.
Weekends are as laid back as possible since I work so much and so long (I generally have between 40 - 60 hours over over time par every two week pay period), since it is the only time I get to relax even the littlest bit.
The bike thing actually starts this week end, I HOPE, and I am looking forward to ridding for about a month or so to get used to it again, and then on one of my regular trips, taking my bike and doing some riding at the end of the day where I overnight. I overnight in Jackson, WY, and they have WONDERFUL bike trails ever where.
Another thing, there is an interactive program called "Yourself Fitness" that I have, and I have used a few times in the last two weeks. Have you ever heard of it, and if so, what is your opinion of it? After 15 minutes of it, I am pretty tired. Like I said, I am pretty out of shape.

I REALLY thank you for responding, and taking the time to give me your advice.

Well, things are going I ok so far. I'm not working out as much as you advised, but I am still doing it. The bike thing fell through, so I am doing the better things, and running. I can only do it for about twenty minutes total, but, it is something.
My Condo Association Manager FINALLY got off his butt, and got a nice weight machine for the Weight Room in the clubhouse, so I am good to go for weight training. I can do just about everything on this machine, except a leg press, which I substitute with squats.
I remember a little bit about my weight training in high school, alternate between exercises that work the upper and lower body areas, only do a weight you can comfortably do, but is a challenge, and do a certain number of reps for each specific area, and alternate in sets. I remember usually doing 10 reps for each workout, with three sets. If that makes any sense.

Are there any specific areas you might recommend that I can target to help get better definition and loose that weight quicker?

I took your advice about the chicken sandwiches at fast food places (getting rid of the bun and eating the veggies, and meat only), and WOW! It really made me realize how much sodium is in those those things when you just have the meat without all the other stuff to cover it up. Subway on the other seems to be the only place that doesn't brine their chicken meat.

Are there any vitamin or mineral supplements you might recommend?