RE: Exercise & Diet

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zephyroftheNorth -> RE: Exercise & Diet (2/13/2010 3:40:56 PM)
quote: Started him on multi-vitamin with added calcium plus a extra B12 combo Does he actually need B12 because giving large doses to someone who doesn't need it is not a good thing.

MzStripes -> RE: Exercise & Diet (2/13/2010 4:13:36 PM)
The dr actually suggested a low dosage due to his long shifts and energy levels. I've read up on the recommended dosage per day and he is now taking less than that. I'm not one that believes in mega dosing vitamins. It causes just as much issues as not taking any does.

CallaFirestormBW -> RE: Exercise & Diet (2/13/2010 5:14:00 PM)
I have a recommendation that has been really successful for my household, both genders. We've gone "paleo-herder"... a basically paleo diet with the addition of goat milk (the herder part). In addition, exercise-wise, we've opted to follow the paleo exercise/natural movement model. It provides a wide variety of exercise experiences that improve the fitness of the entire body, plus the exercise is -useful-... it improves our capacity to live and do strenuous things, encourages flexibility and balance, and provides so much variety that we never end up in "exercise plateaus". In addition, it is -completely- scalable, depending on overall fitness levels. You can find more information on paleo diet here, paleo recipes here, and more information on natural exercise here. If someone isn't ready for the whole NatMov concept, I found that, for me, this is a -great- place to start getting the body prepared for more natural movement, and it's been a real boon to relieving some of my ongoing pain as well. I'd also like to recommend that you have him get his Vitamin D levels checked. We found that, even living here in the south with lots of sunshine, every single member of our household over 30 was Vitamin D deficient!!! Just increasing our sunshine exposure -without sunscreen- made profound changes in our mental/emotional state and our capacity to work our bodies thoroughly.

zephyroftheNorth -> RE: Exercise & Diet (2/13/2010 5:24:05 PM)
quote: ORIGINAL: MzStripes The dr actually suggested a low dosage due to his long shifts and energy levels. I've read up on the recommended dosage per day and he is now taking less than that. I'm not one that believes in mega dosing vitamins. It causes just as much issues as not taking any does. Okay that's different [:)] it's amazing how many people think it's okay to pop vitamins without taking into account that it's possible to overdose.

Kaiel -> RE: Exercise & Diet (2/13/2010 7:32:34 PM)
I just want to add... don't let or make him diet... make healthy lifestyle changes that are reasonable and he can live with... eat balanced meals, watch the portions and have him exercise (doing whatever works for his age, body type, and health)... Good luck.

PeonForHer -> RE: Exercise & Diet (2/13/2010 7:48:30 PM)
quote: ORIGINAL: LadyNTrainer 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'd second that. Over the years I've heard some quite contradictory advice from people who are into health and fitness. Once, my brother told me - while on a trek in Nepal - that he was determined not to lose as much weight as he had the first time he'd been there. He proudly informed me in a postcard that he was doing two hundred sit-ups a day (and all on a thin diet of nan bread and rice for most of the time). He came back looking like four bits of string tied together. His backside had all but disappeared. "But surely", he said, "the more repetitions, the stronger you get?"

OriginallyFromLA -> RE: Exercise & Diet (2/13/2010 8:10:22 PM)
I'll add this. OP you said he was generally fit except for his belly. There you have to understand if it's subcutaneous under muscle fat or just the regular sub dermal fat. I have found that doing ab work with a lot of subcutaneous fat still in place will quickly fatigue and burn you out as it is pushing on your organs as you work your muscles. In my non proffesional opinion you are better to stick to a weight loss routine with weight training of the leggs, arms, shoulders but limiting core work to stretching and toning until you get rid of that sub muscle layer. Since I don't know what he looks like I'm just trowing that in the pot with everyone elses suggestions.

Tantriqu -> RE: Exercise & Diet (2/13/2010 8:48:58 PM)
Agree that there is some dangerous advice here: big NO to the cabbage soup starvation 'diet', the supplements and the vitamins. Even a calcium tablet could give someone kidney stones. Big YES to getting him to see a medical doctor and a registered dietician first. Remember anyone can print a coupon off the internet and call themselves a 'trainer' or a 'nutritionist'. And in the meanwhile, look at his father and uncles; easier for him to fight flab if he's not fighting genetic demi-destiny.

PeonForHer -> RE: Exercise & Diet (2/14/2010 6:34:06 AM)
quote: ORIGINAL: Tantriqu And in the meanwhile, look at his father and uncles; easier for him to fight flab if he's not fighting genetic demi-destiny. It can be done, though. My father and three brothers are all fat bastards, whereas I'm svelte, willowy and generally quite angelic.

LadyHelleonor -> RE: Exercise & Diet (2/15/2010 10:21:14 AM)
quote: ORIGINAL: MzStripes Good morning - I've a favor to ask of all on here. This is the first time I've required a male submissive to begin a diet and exercise regimen. I've increased the water intake to help with hydration. Cut out all junk foods. Nothing fried. he must grill all meat. Lots of veggies and fruit. My two questions are: 1 - he is 46 years old and except for his belly not in bad shape. So, I'm guessing situps? Does anyone out there have any other exercise suggestions? 2- supplements and vitamins. At this time health wise he takes no meds and has good blood pressure, etc. Is there any particualar supplements or vitamins that would be beneficial? I appreciate the time and suggestions. Mz Stripes Hi...well, I am a late comer to the post, but my current pet is somewhat of a certified personal instructor and he did once give such type of advice to my best male friend who had the same problem.... All that you are doing food-wise is ok, but there's a catch....remove all sodas and carbonated drinks (no pepsi or such for a while) and cut down on simple sweets and also make him do cardio. My friend was 49 when he started and he basically followed a simple advice....eat the same amount of stuff through the day, but replace the grams of bad food with grams of good food...steamed vegetables, fresh...egg whites, non-fat milk, without lactose by the way, no butter or such. Diet bread and cookies and fruit juice and water. But all of this in 5 meals a day, not 3, it's basically dividing the amount in 5 major foods and not 3 major ones plus snacks. As for cardio, your friend may not go with high intensity, but my friend sent some links on youtube which I lost, about salsa and merengue basic step tutorials and music for my friend to lift weights. It was fun to see him sala-dancing like the music was sped up, almost like tap dancing, LOL, and also lifting weights, doing dumbell curls and such. He also rode on the static bicycle and then when his legs got tired, did a lot of sit ups. My slave says the key is to use extra weight on your chest or forehead, and to lift with a hard contraction, not with too much speed, and lower slowly resisting the weight, keeping the abs tight. My friend started with 195 pounds for a man of 5'9''....and it was all fat....he is now, 4 and a half months later, 155 pounds and looks like he really spends a lot of time on the gym, i won't say he has a six pack, but a very good insinuation of it, so it pays off to follow the method. I'd say my friend was 195 pounds with a bodyfat like...I'd say 25% at least. Like a Sumo. Now he's 155 with what I'd guess is 15% bodyfat or slightly less. He looks like those heavier weight boxers and has new muscle, which looks nice......

wolfman5181 -> RE: Exercise & Diet (2/15/2010 10:58:37 AM)
As for supplements whey protein is a must, the average persons protein intake needs to be 1.5 grams per lb. of body weight. If weight gain is not an issue i would suggest creatine as well( creatine is a very safe supplement if used right but i would check with a doctor to be safe). as for workout programs bench press, military press, squats and dead lifts(these are the keys to gaining a high level of general strength and muscle mass) should be the center of any workout program, compound lifts(lifts that utilize many different muscles) should always be done before isolation exercises. bodybuildingforyou.com and tmuscle.com are very good resources for fitness advice.

YesMistressIrish -> RE: Exercise & Diet (2/16/2010 8:46:48 PM)
I like to take subs dancing. Dancing is great for core work and everyone can move their body at the level and for the length of time that works best for them. My group looks for new lower-carb recipes which include a lot of greens/whole grains and share them via email. We have 3 cookbooks going which are all duplicates and try at least 2 new recipes a week. This has been really fun. I have one sub that has lost 80 lbs and another one that I am always checking up on to make sure he eats enough! [:D] We belong to gyms, walk every day and work-out according to our fitness level. We go out to restaurants where we are clear about the carb count and avoid all the regular things: White flour, processed foods, anything heavily fried. I have found that local restaurant chefs are very helpful and willing to tweak their recipes to make them carb-friendly. I have found a few things that work the best for me: Keep him moving! Even a few breaks a day from work hitting the stairs or parking farther away will get the heart pumping and add much needed oxygen to get that metabolism of his jump-started. Getting a really good night's sleep every night is also very important. The body needs recovery time in order to reach peak-health. I don't recommend daily weighing in and try to avoid obsessive-making behavior on the losing weight-train. Keeping smaller free weights at the desk, by the couch and picking them up to do reps of 20 every hour while doing sedentary activiites like watching tv, paperwork, etc and paying attention to posture and USING those abs will also cause a dramatic toning of the abs. Great thread OP! Please let us know how it goes, Lady Irish

LadyNTrainer -> RE: Exercise & Diet (2/16/2010 9:15:55 PM)
quote: ORIGINAL: wolfman5181 As for supplements whey protein is a must, the average persons protein intake needs to be 1.5 grams per lb. of body weight. If weight gain is not an issue i would suggest creatine as well( creatine is a very safe supplement if used right but i would check with a doctor to be safe). That's actually high for someone who isn't doing regular resistance exercise. If you are bodybuilding, then 1+ g of protein for every pound of lean body mass is an excellent idea. If you're not, then not so much. Creatine bloat is water retention, mostly. I wouldn't worry about it, and it's damn hard for a clinically healthy individual to OD on creatine and get anything but temporarily uncomfy from puffiness.

MzStripes -> RE: Exercise & Diet (2/17/2010 5:16:02 PM)
The hardest thing has been pushing our schedules to adapt exercise. (And yes, I'm exercising along with him.) I'm watching my calories and keeping fit. Right now we both work shiftwork and are on opposite shifts so finding time together not in the middle of the night can be difficult. I do know getting good sleep has helped him alot. I've enjoyed all the posts and have used several ideas. Researched further several thoughts. Overall, I hope to keep us both in best health so we are able to continue to do what we enjoy so much!

johnsub9az -> RE: Exercise & Diet (2/19/2010 7:46:33 AM)
1. He has to track everything he eats. I've used http://www.thedailyplate.com to do this. 2. Eat few enough calories every day so that he's losing 1-2lbs a week. 3. Eat one gram of protein for every pound of bodyweight. A 150lb guy eats 150g protein a day. 4. Lift heavy weights three times a week. A good weightlifting program: Monday Deadlift or stiff-leg deadlift 5x5 Bent Over Rows 4x4-8 Weighted Pullups or Lat Pulldowns 3x4-8 Seated Row 4x4-8 Back day. Pretty self explanatory. On back day you should remember that you're going into the gym to "pull". You're not doing a bunch of different crazy shit: you're training your body in compound pulling movements, both horizontal and vertical. That's one of the basic concepts of strength training: breaking it down by movements. Wednesday Squats: 5x5 (five sets of five) Front Squats or Leg Presses: 4x4-8 (four sets of four to eight) Lunges: 4x4-8 Squat day. Without squats, we are crippled. Go into the gym KNOWING that if you don't squat, you might as well quit lifting altogether. Most of those are pretty basic. You can tell what's going on: quads, glutes, hamstrings, calves, all with free weight. Friday Flat Bench Press: 5x5 Incline/Decline Bench Press or Dumbbell Bench Press: 4x4-8 Overhead Press: 4x4-8 Weighted Tricep Dips: 4x4-8 Notice how Friday is centered on pushing movements, mainly the flat bench? the rest of the lifts are "assist" lifts. they're all based around the "pushing" of the bench press. The assist lifts all complement each other and increase the strength of your basic compound movement (pressing). In turn, your stronger press will lend to further growth, and greater strength. A good book for more info: http://www.megaupload.com/?d=5ot6se26 A good community to learn more: http://www.forum.bodybuilding.com

DesFIP -> RE: Exercise & Diet (2/19/2010 7:01:33 PM)
Mainly water, no sweetened drinks and limited fruit juice. But forget the sit ups. He needs core strength. Pilates or yoga will strenghten everything including abs and back. And since you've revealed yourself insufficiently knowledgable in this arena, refer him to a dietician for advice on food. People need fat to function. If you reduce the fat in his diet too much, he will suffer health wise.

LadyNTrainer -> RE: Exercise & Diet (2/19/2010 9:36:01 PM)
quote: ORIGINAL: DesFIP And since you've revealed yourself insufficiently knowledgable in this arena, refer him to a dietician for advice on food. People need fat to function. If you reduce the fat in his diet too much, he will suffer health wise. With that I agree. You don't need to hire me, but you should probably consider hiring somebody with sufficient credentials to know what they are doing and to figure out what his individual needs are. They do vary, and it doesn't always work as a one size fits all approach. I do some long distance fitness and nutrition coaching work, but you're almost always going to be better off with someone physically local who can evaluate your case and work hands-on.

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