Comments on: 16 Ways to Stay in Shape on Vacation

By: Tony Felice

Tony Felice — Tue, 16 Jun 2009 20:29:47 +0000

Let me clarify a few things I said, too. I was more referring to pansy workouts – like yesterday, I saw a young woman at the gym on the elliptical, going at a leisurely pace, reading a magazine. I thought to myself, “Wow, that is doing absolutely nothing for her.” /That/ is a pansy workout. Sorry if the politically incorrect term offends anyone, but it’s true, and I am not one to care much about political correctness anyway.

A beginner’s strength training program is appropriate for people who have not lifted weights before, or for people who lift on and off, or for people who make up their own routines. You also should be “physically capable” – that is, if you have any conditions or injuries that could potentially interfere with the workout, consult with a doctor to see what exercises can and cannot be done (cheaper version: just experiment yourself with light weights). This really is the most efficient and safest way to get into shape.

By: Tony Felice

Tony Felice — Tue, 16 Jun 2009 20:09:12 +0000

The elliptical is indeed “pansy” compared to doing compound exercises that will provide a MUCH greater benefit to your body: squat, bench press, overhead press, deadlift. If you want to do the elliptical on an off day or two, then that is fine but not necessary to lose weight or gain muscle.

By: Guido

Guido — Tue, 16 Jun 2009 19:40:38 +0000

To gain weight you need to do two things. Eat A LOT and lift heavy weights. I’m 5′9″ and used to weigh 135. After starting a power lifting program (and eating A LOT!) I’m up to 180. Took me a couple of years. Try some whey protein (most any will do really)in between meals and after workouts. Try to shoot for about 1.5 times your normal caloric intake to start.
Lifting heavy weights (low reps, high weight) pushes your body to gain muscle mass to survive your workouts. Squats will without a doubt make you gain. Creatine as a supplement also can do wonders. Most people add about 5 lbs. once on it. It enables you to workout harder and thus built more muss mass. Only use it if you are working out though otherwise it will be in-effective.
Hope that helps.

By: CH

CH — Tue, 16 Jun 2009 18:18:23 +0000

Tony, you are right about getting educated about fitness, however, I don’t think you’re getting all your information right. The elliptical machine is not “pansy” at all, in fact, it is just as good if not better than using a treadmill because it helps prevent injury to your knees. I have talked to plenty of doctors and nutritionists who recommend the elliptical over the treadmill for both men and women. Its all about length of time you spend on a machine and the intensity and resistance.

By: CH

CH — Tue, 16 Jun 2009 18:14:11 +0000

Have you considered swimming? I have severe arthritis and am constantly in pain in my knees and hands and ankles, but swimming has helped me lose 20 lbs, and my pain tends to go away after I swim.

By: Tony Felice

Tony Felice — Tue, 16 Jun 2009 16:19:19 +0000

Not an expert, but I do know the answer to your question. In order to gain weight, you need to eat in a “caloric excess.” This means eat more calories than what your body burns each day. You will want to eat about 500 extra calories each day compared to what you are currently eating. Don’t eat much more than this, or else you will gain fat in addition to muscle. The simple solution is make your meals larger, or add an extra meal in each day.

On the topic of supplements, you don’t need supplements to gain weight. Most supplements are garbage, but whey protein would probably be the one supplement you would want to look in to. It is essentially the same as eating any other protein source, but it digests quicker, making it useful for pre/post-workout and also when you wake up early in the morning. Just remember, you don’t want to go overboard on supplements – they are just “supplements” to your diet, not meal replacements!

By: Tony Moore

Tony Moore — Tue, 16 Jun 2009 16:10:43 +0000

Thought I’d ask the experts. I have been working out for many years now. I am 5′11″ and weight 134. I’d like to weigh 145 or 150. I eat extremely healthy meals, but was wondering is there a suppliment out there (protien powder etc…) that I can use with my excercise routine that is safe, reasonably priced and works on building muscle mass with my strength training?

By: Tony Felice

Tony Felice — Tue, 16 Jun 2009 15:45:51 +0000

You learn to make exercise a priority by doing it right. If you are physically capable, then dive right into a beginners strength training program. Start with light weights and add weight every workout. Don’t mosey around by walking or making up your own routine. Find a routine developed by professionals, people who know what they are talking about. That’s what I did 14 months ago. I didn’t know a lick about lifting weights, and I turned out all right. You do need to educate yourself first; look at lots of form videos online, and buy this book, and read it and re-read it until you have your form down to a dime: http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&s=books&qid=1245166416&sr=8-1

Also, it’s OK to take the week off during your vacation, your body needs time to recover and taking a week off every now and again (~12 weeks) is beneficial for your body. It is still important to eat right and get 8 hours of sleep each night, though.

By: Anna

Anna — Tue, 16 Jun 2009 15:22:00 +0000

Yes Tony, brisk walks and aerobic chores will hinder your athletic performance, however there are people in this world, that these types of workouts benefit them greatly. Based on a persons weight/height they can burn many calories and maintain their routine while on vacations while doing these simple tasks. I am happy you live a healthy active lifestyle where exercise is a priority, but for those who are learning to make it a priority, give them a break and encourage them to walk on their vacation. Don’t tell them what they are doing isn’t good enough. Your opinions are harsh and not encouraging for anyone trying to stay motivated.

By: Sean Glass

Sean Glass — Tue, 16 Jun 2009 14:35:37 +0000

My wife and I are about to start a 5 month trip (you can follow us at http://www.seanandkellee.com). It shouldn’t be hard to stay fit on vacation, let alone a long trip. The key is to plan in time for aerobic activitiy. You can run anywhere in the world. Just ask the hotel or people where you’re staying to help you plan a route that doesn’t take you outside of a safe area. You can use tools like wikiwalki.com to plan a certain distance and to help you figure out where to turn to take you through a simple circle. Running 30 minutes 3 x per week is really all that’s necessary to stay in reasonable shape. You can also buy something like the perfect pushup travel edition to get some toning exercises in. Physical health has been linked to better mental health, so not only will feel healthier, you’ll simply feel better for the exercise. If you’re interested in the links between the two, take a look at Spark, the new science of exercise (you can find it on amazon or at most online book stores).