Question
I was just told I have a "fatty liver" and that I need to treat this with diet and exercise. I can more easily deal with the diet part of this, but need to find out if there are some excercise videos out there that could be practically used and allow for execution of the routines while in the truck...not a whole lot of room, but there is some. Please reply if you have found something that works for you, especially if it is something that can be done daily or every other day....and please don't reply if you are just going to tell me to exercise by unloading the truck, etc. Thanks.
Singinintherain
Answer
For starters a little here and there can add up in a big way.
Park in the back row, farthest away from the truck stop so you have to walk.
You can do sit ups laying in the bunk, you can always go for walks around the truck stop lot or "neigborhood". Take a break every 3 or 4 hours and go for a 10 minute walk around a rest area.
If you want to do some weight or resistance training you can get yourself some small dumb-bells or some of those resistance bands (look like big rubber bands).
Another excercise you can do in the truck is push up. Lean against the front of the bunk with your feet towards the cab.
You can also do chair dips. All you do is sit on the edge of your bunk with legs extended straight out on the floor. Grasp the edge of the bunk and lower yourself to the floor part of the way and push yourself back up.
Answer
You can buy stacked weights called powerblocks. They stack within one another and are pretty affordable. Resistance training 3-4x per week will provide excellent results.
Walking is great, if you buy a good pair of running shoes and can walk/jog 20 minutes a day 4-5x per week and work up to jogging that entire time you will really lose the weight and improve cardio fitness. These things really take minimal time, you just have to be consistent.
Answer
You can ask your dispatcher for floor loads......
I'm sure that he'd be willing to give you all you want.
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Get a small dog You wil have to walk them.Makes you have to get out of the truck at least for 5 or 10 min I walk mine at the very lest every couple hours But then again I run team Even though you can make the time
Answer
i'm home about 3 out of 7 days a week and i walk on a treadmill when home. Only been doing it a couple weeks and my heart is doing better, just 30 minutes at varying speed goes a long way.
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Ditto. Get a dog. Great company and they need to get out to heed nature every few hours. Put him on a leash and make it a habit to walk at first and then as you get used to it faster and faster until your taking him for a run. Great for both of you and fun.
Answer
i'm a wellness specialist and i've just started working with drivers. much better than working out in the gulf on an oil rig.
to the point, the best and simplist toy to get for your fitness,in my opinion, is a pedometer (step counter). a typical healthy person should get 10,000 steps per day. that is really not that much. 2,000 steps roughly equals a mile. so, start walking more. use all the tips from the other posters to reach your 10,000 per day.
now for the real fat burning. fat is burned aerobically period. that doesn't mean you have to put on leotards and bounce up and down a step for 3-hours. aerobic exercise is simply exercise during which you are breathing hard. here are my recomendations for beginning and burning up some fat.
first off, i don't care how fast or how far you went. it is all abou the time spent doing it. walk, jog, bike, row, elliptical, they are all equal in my book when you are getting started.
think to the last time you exercisced. there was that point at not too far in where you started to feel a little burn in your thighs, started to get a little shimmer on your brow, and sucked in that first big gulp of air. when that happens you are aerobic.
so, make up your mind to walk, jog...ect for at least 30-minutes preferrably 45-minutes. remember how fast and how far are not important. if you say you're doing 30-minutes and blow yourself out in the first 5-minutes, then consider yourself having to crawl the remaining 25-minutes. always finnish your time.
next, your time starts when you take your first deep breath and have the heat in the legs thing going on. try to get to that aerobic stage within the first 5-minutes then maintain for your 30-minutes. don't be afraid to speed up and slow down. remember to do whatever it takes to finish your time.
do this 4 - 6 times per week. three times would be alright but avoid 7-days per week. we all gotta live a little.
i have seen nearly a dozen offshore roughnecks follow this outline along with common sense eating habits drop an average of 30-pounds per person within 3-months (some within 2-months)
the hardest part is deciding that you want it. nobody can do that for you.
"the greatest thing you ever can do now is trade a smile with someone that is blue now. its very easy, just uh. uh. uh. uh.....uh" Led Zeppelin