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RE: Exercise & Diet - 2/11/2010 11:13:19 AM   
Domin8tingUrDrmz


Posts: 1269
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From: Portland Metro, Oregon
Status: offline 		He's lucky to have someone who cares .

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RE: Exercise & Diet - 2/11/2010 6:07:37 PM   
lastone


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Joined: 12/6/2004
Status: offline 		I started serving a wonderful Mistress a little over a year ago. Last fall, she began incorporating fitness training with my sub training. The results have been amazingly effective. I have lost nearly 40 pounds since September. She sets fitness training rules and goals. For instance, I am required to work out at last five days per week and all workouts must reach one hour. They are a combination of cardio and some weight training. She has helped change all of my eating habits, gradually making them a little stricter, but much, much healthier. She sets a weight loss goal at the beginning of each month for me and I am either rewarded or punished depending on whether or not I reach the goal. For instance, she wanted me to lose eight pounds during December. I failed miserably, losing only two (the holidays sure hurt the efforts). As punishment I was caned hard with no warmup. In January, she again set the goal at eight pounds and I worked really hard and lost nine. I was rewarded with a long ass worship session (my favorite fetish). Obviously, this type of a fitness program isn't for everyone, but I am so crazy about her that it makes me really want to obey and drop the weight and become a healthier slave for her. I still have a long way to go on the weight loss, but I know that I have a wonderful dominant woman to help guide me and inspire me to get it done.

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RE: Exercise & Diet - 2/12/2010 7:01:03 AM   
DesFIP


Posts: 25191
Joined: 11/25/2007
From: Apple County NY
Status: offline 		Pilates will strengthen abs and back muscles. But doing only ab exercises without equally working on the back muscles is set up for back problems.

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RE: Exercise & Diet - 2/12/2010 10:43:48 AM   
kTez8


Posts: 14
Joined: 12/1/2009
Status: offline 		I regularly fluctuate in weight around 20 pounds. (I power lift from time to time)

The best way to lose weight is to slowly restrict calories and do an exercise program which pairs some weight lifting and cardio.

What I do is restrict my calories to around 2500-2000 a day and do 30 min of weight lifting and 30 min of cardio(stationary bike or other low impact things) 4-5 days a week. Shooting for 1-2 pounds of loss a week.

Sit-ups are good but they don't really do anything for reducing a belly, do regular workouts and stick to a diet and your sub's belly should go away on its own, without 842389472 sit-ups. too many and the belly may grow from muscle growth under the fat...

Anyway I hope this helps. If you have questions feel free the msg.

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RE: Exercise & Diet - 2/12/2010 11:20:59 AM   
MzStripes


Posts: 52
Joined: 12/25/2007
Status: offline 		With his profession he has to pickup patients throughout his shift...which as he ages and became less active caused back issues. The exercise routine has helped strenghten him and the yoga stretches have helped him as a way to center his day.

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RE: Exercise & Diet - 2/12/2010 12:15:56 PM   
PeonForHer


Posts: 19612
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Status: offline 		Oh no - big alarm bells.  He really has to pick up any heavy weight (human or otherwise) properly.  No exceptions - it must become second nature that he lifts the right way, without thinking about it.  My bro is a paramedic here in the UK: this is iron law for him and his team.

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RE: Exercise & Diet - 2/12/2010 2:44:16 PM   
dreamerdreaming


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quote:

ORIGINAL: RCdc

The best thing to do is ask his doctor.  His doctor knows his medical history and what would be the best path to take.
Sit ups might not be the best, depending on his back.  He sounds reasonably healthy, but checking with your doc is the first place to go regardless.

the.dark.


Exactly, thank you!

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RE: Exercise & Diet - 2/12/2010 2:59:19 PM   
cloudboy


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The #1 thing a person needs to control his weight is a scale and a target weight. Get on the scale every morning and every evening. This is the best tool to help one watch what he's eating, bar none.

The #2 thing is eliminate all flavored drinks in favor of water, except for maybe a small glass of juice in the morning. Coffee and tea are also acceptable, as with them you can control added sugar and cream. This eliminates anywhere from 140 to 280 empty calories a day. That adds up to about one pound per week.

Next, carefully observe the scale of hunger quotient between 1-10. (1) is starving and (10) is so bloated you can't eat another bite.

Never let your hunger dip below (3) and always stop eating at (7) -- no matter how much food is left before you.

Don't snack after 8:30 in the evening.

Eliminate all processed foods and fast food entirely.

If possible, walk 2-4 miles a day. Walking six (6) miles is ideal for an excellent fat-burning regimen.

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RE: Exercise & Diet - 2/12/2010 4:10:42 PM   
PeonForHer


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Next, carefully observe the scale of hunger quotient between 1-10. (1) is starving and (10) is so bloated you can't eat another bite.

Never let your hunger dip below (3) and always stop eating at (7) -- no matter how much food is left before you.

Yes - that basic idea worked for me, too.  That is: forget counting calories, turn your attention away from facts and figures and towards how you actually feel.  For me, it was simply 'can I arrange to feel just a tiny bit hungry for a few hours a day?'  And, 'Have I eaten so much that I feel full-up, or just enough to stop being hungry?' 

(And I've got to add: the size of portions, per course, in American restaurants are renowned throughout the world.   So many UK travellers to the US I know have said, 'You eat breakfast in a diner there - you don't feel like eating again till bed-time'.  [Just thought I'd slip that bit in.])

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RE: Exercise & Diet - 2/12/2010 8:26:34 PM   
bdspirit


Posts: 30
Joined: 7/27/2009
From: Atlanta, GA
Status: offline 		I'm 48 and have been pretty active and a bit of a gym rat most of my life and today, still have a 32" waste and am not terribly embarrassed to be in a bathing suit.  My thoughts are really less about how to take it off versus how to stay in shape at his age over time (I've pretty much been the same size, weight and strength for 10-12 years now.

Great advice already posted here.  I would recommend moving him more heavily into muscle building versus cardio which tends to be where most people focus for shorter term weight loss.  Especially true if your intention is something that will be integrated into his lifestyle versus a short-term activity.  My preference is to combine 2 days of cardio (30-45 minutes, heart rate in the 135-145 range) with 3 days of weights (45-60 minutes).  Happy to suggest exercise splits for him if you want to e-mail me.

As you get older, I've found that the key is to keep your BMR (base metabolic rate) high.  Muscle requires more calories than fat and if you can add 10 pounds of muscle, he can burn more calories every day - just sitting.  As you age, you loose muscle and you tend to eat more which is pretty evident if you walk down a shopping mall in America.

An added benefit is that he'll be healthier for his profession (not to mention look better for you) and with an intelligent combination of aerobic and anaerobic exercise, you'll both like the results.  Sit-ups & laterals are fine if the stomach and oblique muscles are flabby but beyond 30-60 / day (good form) 2-3 days/ week they don't help you loose weight.  Old adage, abs are made in the kitchen, not the gym.

Luck,

Bound

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RE: Exercise & Diet - 2/12/2010 9:55:59 PM   
SthrnCom4t


Posts: 343
Joined: 9/9/2007
Status: offline 		http://www.transformation.com/challenge/2010/

Otter and I are currently planning, with this in mind. Because of personal issues and schedules, we aren't starting until March 1st. So, we are not officially enrolling, but there is a great 18 week guideline, as well as some videos which might be used as inspirational tools. Likewise, there is also a sense of community there, which may or may not be helpful.


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RE: Exercise & Diet - 2/12/2010 11:53:57 PM   
thesubmissiveboy


Posts: 40
Joined: 4/19/2009
Status: offline 		Sit ups, crunches and exercises like that wouldn't make much difference as they tend to just stimulate the ab muscles and not fat. Mnottertail was right in saying working the core e.g. squats, push ups, lunges is one of the best ways to trim down body fat. But if some of those exercises are a little too much then cardio e.g. running, boxing, cycling can be very effective too. However a health diet is the most important out of all. Without that the rest wouldn't be worth doing. I found menshealth.com very useful when I first started out.

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RE: Exercise & Diet - 2/13/2010 9:39:39 AM   
Kaiel


Posts: 748
Joined: 4/17/2007
Status: offline
quote:

ORIGINAL: bdspirit

I'm 48 and have been pretty active and a bit of a gym rat most of my life and today, still have a 32" waste and am not terribly embarrassed to be in a bathing suit.  My thoughts are really less about how to take it off versus how to stay in shape at his age over time (I've pretty much been the same size, weight and strength for 10-12 years now.

Great advice already posted here.  I would recommend moving him more heavily into muscle building versus cardio which tends to be where most people focus for shorter term weight loss.  Especially true if your intention is something that will be integrated into his lifestyle versus a short-term activity.  My preference is to combine 2 days of cardio (30-45 minutes, heart rate in the 135-145 range) with 3 days of weights (45-60 minutes).  Happy to suggest exercise splits for him if you want to e-mail me.

As you get older, I've found that the key is to keep your BMR (base metabolic rate) high.  Muscle requires more calories than fat and if you can add 10 pounds of muscle, he can burn more calories every day - just sitting.  As you age, you loose muscle and you tend to eat more which is pretty evident if you walk down a shopping mall in America.

An added benefit is that he'll be healthier for his profession (not to mention look better for you) and with an intelligent combination of aerobic and anaerobic exercise, you'll both like the results.  Sit-ups & laterals are fine if the stomach and oblique muscles are flabby but beyond 30-60 / day (good form) 2-3 days/ week they don't help you loose weight.  Old adage, abs are made in the kitchen, not the gym.

Luck,

Bound



Good advice Bound... My sub/hubby is 53 and is in fantastic shape...he was a power lifter for years, but does not do that anymore, so the transition to ensure that his muscles did not turn to flab involved managing his caloric intake and workouts ...he still works out 5-6 times per week, alternating weights and cardio... even heavy lifting at times... but like you... he still maintains a 32 inch waist line because of his discipline regarding food and exercise.


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RE: Exercise & Diet - 2/13/2010 11:43:24 AM   
TexasMaam


Posts: 1467
Joined: 6/22/2005
Status: offline 		A Rowing Machine is absolutely the fastest, lowest impact means to remove a gut. They're inexpensive, and they provide a super cardio vascular workout. A simple machine that allows the person to sit and row the arms, with various resistance, can get even a super out of shape person in remarkable total body condition in a matter of weeks. Someone out of shape can start 15 minutes a day twice a week and work up to 45 minutes a day three days a week. No stress on splints, bones or joints. Just good clean simple exercise. Most of them stowe away in a closet, out of site, in less than a minute, with zero effort.

Rowing Machines are MUCH more fun than situps or other core exercise gimmicks.

Probably find one under $200.

TM

< Message edited by TexasMaam -- 2/13/2010 11:44:31 AM >

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RE: Exercise & Diet - 2/13/2010 1:42:26 PM   
cloudboy


Posts: 7306
Joined: 12/14/2005
Status: offline 		We have one of those in our basement. Its German made. To me the downside of it is the boredom. The upside is as you indicated.

As a substitute for all exercise since last SAT I have been shoveling snow -- must say it works a variety of muscles, you get to breathe the outdoor air, and you get to feel a deep-seated inner loathing for all your neighbors who don't contribute their fair share to the project. Unlike a rowing machine, when one's finished shoveling, there is a palpable sense of accomplishment and the public benefit of a cleared walkway.

This is just a seasonal exercise routine, which might be counter-productively off set by cabin fever, known to accumulate in residents experiencing back-to-back blizzards in the same week. Cabin fever subjects one to a terrible urge for binge eating and comfort foods. One also experiences a compelling fixation on cakes, cookies, chocolates and other high-carb, high sugar delectable items. Right now, I can't get my mind of Starbuck's marble cake.

< Message edited by cloudboy -- 2/13/2010 1:56:49 PM >

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RE: Exercise & Diet - 2/13/2010 1:51:57 PM   
winterlight


Posts: 1319
Joined: 2/18/2006
Status: offline 		What about an assessment at a local health club? Joining a local health club?

I don't know how well it works and i am not trying to push this but what about that P90X I have seen on t.v.?

That is after the Doctor gives the o.k....

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RE: Exercise & Diet - 2/13/2010 2:00:56 PM   
cloudboy


Posts: 7306
Joined: 12/14/2005
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quote:

ORIGINAL: PeonForHer

(And I've got to add: the size of portions, per course, in American restaurants are renowned throughout the world.   So many UK travellers to the US I know have said, 'You eat breakfast in a diner there - you don't feel like eating again till bed-time'.  [Just thought I'd slip that bit in.])


Yes, one must assume portion control over his food intake, especially when eating out. American processed food is probably doing more damage to the health of our population than drugs and alcohol.

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RE: Exercise & Diet - 2/13/2010 2:18:32 PM   
Phoenixpower


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Cutting out the junk food is a good step to take.

In 2008 I personally had lost 12kg binnen 3 months with just reducing chocolate and coca cola to once a week and if my potential Dom and I would move on then we would implement that pretty much in longterm (at least most of the time) which is easy for him with living in the middle of nowhere (so no shops nearby). During that time I even lost the desire for coke as it did not taste that great anymore once I reduced it to so little. (that being said, I fall back into my bad habbits for different reasons and currently is all back on again).

Apart from that in 2000 I lost 18kg in one year (not that much I know but it was an easy way without any stress) with simply not eating after about 6pm. So I had my dinner around 6pm but nothing anymore afterwards. Some people say this would make no difference but heck that did.

I still had my chocolate and chocolate milk and whatever, but simply nothing of it after 6pm.

So currently I am working on me to get back to both habbits again...as they have proven to be successful for me. Good luck :o)




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RE: Exercise & Diet - 2/13/2010 3:08:28 PM   
PrincessDonna


Posts: 189
Joined: 7/7/2006
Status: offline 		Google "Cabbage Soup Diet" Remember it is short term but it does work! Have him join the Y and do a trainer program to get started on toning up.

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RE: Exercise & Diet - 2/13/2010 3:24:37 PM   
LadyNTrainer


Posts: 1584
Joined: 5/20/2009
Status: offline 		Okay, I am seeing all kinds of advice here, and some of it is downright scary.  Please be very, very careful of following diet and exercise advice you read at random on the Internet, or even in popular self-help books.  Some of it is horrible, and even the best of it isn't necessarily a "one size fits all" plan. 

Please seek out *competent* advice from a sports nutritionist, a medical doctor, a certified personal trainer, etc.  I'm a certified PT and lifestyle fitness/nutrition coach, and I do work long distance, but you can hire anyone you like as long as they have some credentials and know what they are doing for real, not just on the interwebs.  Obviously someone who is physically local, even if they're not lifestyle-friendly, is going to be the most effective.  The economy's bad enough that if you dicker around at some of the more reputable gyms, you can probably buy into some PT sessions for a decent package price.  

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