For DR1'ers that want to lose weight, live longer...

Chip

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Jul 25, 2007
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, save money, purge stress and not have to face awful DR traffic -

...try the workout routine P90X. You can get set up here in the DR for about US170(for the weights and a chinup bar) if you are willing to do a little web searching for the routines. It cost more if you buy the dvd's.

I'll be 45 in a couple of months and since I left Gold's gym in Novemebr I've lost over an inch on my waist and more than 5 pounds.
 

RacerX

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Nov 22, 2009
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Yea my friend told me about that. I m up to 230 and I wanna get back to my svelte days of 190-199. And I gotta try something besides changing my diet
 

Chip

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Another thing, even though they recommend the program for intermediate users that doesn't have to be the case. While they recommend doing the routines 6 days a week I cut out the Yoga workout all together and only do it 4 times a week. Instead of the program taking 90 days as advertised it takes just two weeks longer to do it my way. Also, It's normally one to two aerobic workouts a week mixed in with one to three days with light weights. They can all be done comfortably within an hour.
 

Adrian Bye

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chip, i think you're right on with that, and its gotta be far more effective and efficient than using a DR gym -- and/or with a dominican trainer.
 

pyratt

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YOGA X is the routine you don't want to cut out...yeah it's hard...but it gives you the flexibility you'll need as you age...

I'll bet you're slamming right through Plyometrics, Cardio Synergistics and Kenpo though huh? (Tell the truth...you're pushing PAUSE...)

I've done a couple cycles of P90X...diet is as important as following the routine. Good luck!
 

Chip

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I have a pulled muscle in my shoulder, and a bum knee, so I'm really restricted on what I can do, other than walking and bike riding.

Even so, I decided to eliminate sugar from my daily diet, as well as rice, bread, potatoes and pasta. Pretty much what the Atkins people suggest. It's even easier for me, because I have a cafeteria next door to my work, and the lady there makes me HUGH lunches every day of salads and vegetables.

I've lost 60 lbs since the beginning of the year. It pretty much melts off.
Hey, I have a surgically repaired/fused back (that I broke) no acl in the left knee, and a bum right shoulder due to loose ligaments and the fact that I don't want to be bedridden from debillitating back pain at 60 is why I'm into fitness. The calisthenics and light weight lifting will tighten all that up. At least you got the nutrition going though.
 

Chip

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YOGA X is the routine you don't want to cut out...yeah it's hard...but it gives you the flexibility you'll need as you age...

I'll bet you're slamming right through Plyometrics, Cardio Synergistics and Kenpo though huh? (Tell the truth...you're pushing PAUSE...)

I've done a couple cycles of P90X...diet is as important as following the routine. Good luck!
I have a friend who loves it, however, I've been lifting weights non stop since 1987 and sometimes it's difficult for me to motivate myself to workout four times a week much less five because I'm like "what am I doing this for". I think I've lost 7 lbs of fat and dropped my % bodyfat from 16-17 to 13.
 

ExtremeR

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I have a pulled muscle in my shoulder, and a bum knee, so I'm really restricted on what I can do, other than walking and bike riding.

Even so, I decided to eliminate sugar from my daily diet, as well as rice, bread, potatoes and pasta. Pretty much what the Atkins people suggest. It's even easier for me, because I have a cafeteria next door to my work, and the lady there makes me HUGH lunches every day of salads and vegetables.

I've lost 60 lbs since the beginning of the year. It pretty much melts off.
Agreed, Atkins is the way to go, although I've only heard praise for the P90X program.
 

M.A.R.

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Feb 18, 2006
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Chip you spoke about motivation which is a problem for many of us, how is this program different how are you staying motivated.

Chip we, well I want to see before and after pictures.
 

J D Sauser

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Nov 20, 2004
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P90X is indeed a great program, but I fear it would lead an untrained over weight person to failure. HOWEVER, the core principle is something which dawned on me years ago when I tried to be a little body builder:

Everything works, but nothing works forever.

P90X makes this statement the core of it's system and calls it "surprising the muscle" with a number of different angles, techniques, paces, exercises and routines. This core principle can be used with lower intensity trainings and slower pace too.
Example: If you walk a lot, you will gain some leg strength at first and after a while you will just be a good walker, but you are not getting any better. You hit a ceiling. If from there on, even without adding weight or excessive intensity, you add an other form of work out, you are putting your body into the need to adapt (get stronger) again. After a while you can rotate and mix and match (stack) exercises and routines and continue to get better.


  • Get rid of sugar and alcohol (dejen este dulce y no se ahumen)!
  • Reduce the intake of starchy carbs (especialmente Ustedes los Dominicanos, que les gusta mucho el platano, la yuca, la batata, la habichuela etc.)
  • Try to not mix carbs AND fat in the same meal. One or the other will be stored away... in F A T of course.
  • Eat just as much so the hunger is gone (no se peguen una llenura de estas!).
  • Have a last light "meal" around 5PM (17:00) and skip supper. If that's too hard on you and the stomach threatens to go on war on you, have an apple at bed time (it's good to prevent heartburn too!). This one can have the most dramatic effects!
  • Consider a natural colon cleansing using natural fiber! You will be surprised how much of that "belly" actually was sitting inside your guts just pushing it out. It's good for your colon health too and it can help you lower your blood cholesterol.
"Dieting" doesn't have to be like going hungry. I ENJOY my "diet" I eat all sorts of things, but I am conscious on how I mix things or don't and at what time I allow myself to have what most would consider a sin.

One other great tool I L O V E is the Total Gym (in the US peddled by Chuck Norris). I've worn out 3 of the basic $200.oo machines since my first one in the late 90's. I've got #4 here... and it's about done with me too :).

I've had 3 big car accidents which "blessed" me with 2 herniated cervical disks, have never been really the strong built, but I am 44 and in about the best shape I've ever been.

Btw. I have P90X here, if somebody wants to take a look at it... in POP, they are welcome to.


As with Viagra and La Pella... consult your physician first before you... well, you know... ;)

... J-D.
 

M.A.R.

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Feb 18, 2006
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Agreed, Atkins is the way to go, although I've only heard praise for the P90X program.
Didn't Atkins died of a heart attack?

the only diet that's best is a balanced diet.

I believe that you SHOULDN'T mix too many things on your plate 'cause you won't allow your stomach to digest properly in turn feeling slugish and your body wont' use the nutrients properly, they'll just go to waste.

I see how some Dominicans eat, once at Washington Heights restaurant, the guy had like 4 or 5 plates in front of him, rice, beans, meat, spaghetti and a small salad........:surprised
 

ExtremeR

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Mar 22, 2006
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Didn't Atkins died of a heart attack?

the only diet that's best is a balanced diet.

I believe that you SHOULDN'T mix too many things on your plate 'cause you won't allow your stomach to digest properly in turn feeling slugish and your body wont' use the nutrients properly, they'll just go to waste.

I see how some Dominicans eat, once at Washington Heights restaurant, the guy had like 4 or 5 plates in front of him, rice, beans, meat, spaghetti and a small salad........:surprised
You mean like millions each year?? I haven't confirmed that's the way Atkins died, but you could have bad genes and die of a heart attack even in the best shape. Atkins diet is been proved to be the best one out there by FAR. A "typical" balanced diet has way too much carbohydrates in it.

A good diet should not have more than 75 grams of carbohydrates daily at MOST, of course you can add a cheat day here and there but that's the base. And if you want to start radical (induction) like I do when I want to lose 10 quick pounds you shouldn't eat more than 20 grams of carbohydrates per day.
 

J D Sauser

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Nov 20, 2004
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Didn't Atkins died of a heart attack?...
en.wikipedia.org said:
On April 8, 2003, at age 72, a day after a major snowstorm in New York, Atkins slipped on ice while walking to work, hitting his head and causing bleeding around his brain. He lost consciousness and went into a coma on the way to the hospital. He spent nine days in intensive care, before dying of his injuries on April 17, 2003.
To my knowledge P90X and Dr. Atkins are not linked to each other.

... J-D.
 

Frank the Tank

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Ideally, you should eat 4-6 small meals through out the day instead of 3 large ones. Carbs should be stepped down over the day, more early, less later. But your carb intake should be based on your activity levels. A good book to read is What Does My Doctor Look Like Naked by Warren Willey DO, he also has a second book geared towards bodybuilders called Better Than Steriods, all about how food and food intake affect your body.