Getting into Shape Quickly

[LittleBlue]

Anyone have any good workout/diet tips to get back into it? Not that I'm in really good shape, but I want to get into shape for the upcoming season and beyond. With my eyes on attending pro school in 2018, I feel like now is the time to start getting serious about this. Any tips are appreciated.

[maven]

10k steps/day

1 gal H2O/day

Lather, rinse, repeat.

[KenBAZ]

Maven is on the right track. Move more, eat less. Start from where you are, do what you can do and you'll be able to do more. Make the easiest changes in your diet, start taking small walks, drink a little more water, get a little more sleep. Each small change will fuel more changes until you are getting where you want to go. I think resistance training and eating a high protein diet is important but you may not want to start with that. If you PM me with where you are now and your health goals I can make some specific suggestions.

Sent from my SM-G935T using Tapatalk

[udbrky]

Cut cals

 

Starting Strength program

 

You'll be ready for all that squatting by opening day, and the program is great for taking you from nothing to strong. You start low and find where you're at. 

 

Coming from someone who stupidly went balls out one day, then could barely drive back home (manual), crawl up to my 2nd floor apt, then laid on the floor for 5 mins before puking, and then not going back to the gym for years, this is a way better method.

[ElkOil]

3 hours ago, LittleBlue said:

Anyone have any good workout/diet tips to get back into it? Not that I'm in really good shape, but I want to get into shape for the upcoming season and beyond. With my eyes on attending pro school in 2018, I feel like now is the time to start getting serious about this. Any tips are appreciated.

There is no secret and no magic formula for getting in good shape. Just eat right and exercise. But one tip I can pass along to make your regimen less like a "lifestyle change" and more like just something you do, is to just make it something you do. You wake up. You take a shower. You get dressed. You go to work. You exercise. You watch TV. You pet your cat. You go to bed.

Of all the things in that list, the only one people question or rationalize their way out of is exercise. Unless it's just something you do, it'll seem like it's unimportant, or optional, or a hurdle.

[Kevin_K]

I would suggest seeing a nutritionist to get a better handle on your food intake. I saw one this summer and it has made a world of difference. I have been exercising regularly for years and had always maintained the same general weight. By using the advice of the nutritionist, I have gone from 188 to 166 in 5 months. It really has not been difficult to eat properly. The only down side is that I have had to get a lot of new clothes.

YMMV

[conbo61]

Do you have a dog?  I recently got back into the routine of taking the pooch out every night for a 2.5 mile walk.  That combined with adjusting my eating habits has led me to dropping some weight and feeling a whole lot better.

Eating habits wise, I have reduced my portions and cut out "junk" snacks except for some minor cheating on Sundays.  It is amazing how relatively minor adjustments can lead to big changes in how you feel as well as your appearance.  It becomes self-motivating.

The most important step is just to get started. Somewhere, anywhere!!

Good luck to you.

[UmpJeff]

Eat clean...anything that grows in the earth or from a tree...lean protein...chicken, fish, pork, and red meat...good fats...nuts, whole grains...and LOTS of water...

And move...anything that gets you moving. Walking is good enough. The only running I ever do is on a diamond. Everywhere else, I walk.

Good luck! If I can do it, anyone can do it!

[Aging_Arbiter]

Getting into shape quickly........

I'm sure that by now, we've all learned that ROUND is a shape.  But I digress.  The easiest and quickest 5-10 pounds came off (of me) was from cutting out Mt. Dew.  I mean I used to be a MT Dew consumer of mass quantities.  I could drink a bottle of Dew and take a nap, or go to sleep for the night.  However, if you looked at the ingredients , you will see what's happening. I believe it was @maven that mentioned the water.  Water is a natural way to flush out your system.  Of course, exercise must be involved.

[Fire Eye]

In addition to the great tips above, I'd recommend an exercise program I've been doing from a site/app called officially fit.  Here is the link:  https://www.officiallyfit.net/

They have exercises specifically designed for officials/umpires and most of it is free or super cheap $10/year if you want more features.

[JaxRolo]

Water!

 

1/2 your body weight in Ounces. Everyday.

[KenBAZ]

Little Red:

There have been lots of good ideas from your fellow umpires that have gotten themselves in better shape.

First, find your "why". Then start from where you are and what you can do and start making small improvements in your eating and activity level. Continue to educate yourself. There are some resources in this string. One resource I learned a tremendous amount from is Mike Matthews at Muscle For Life. Thanks for bringing this forward. For everyone who is willing to ask for help being healthier there are many others that won't ask. It's important to the image of our profession and to the health of our colleagues in umpiring. Please continue to reach out to me anytime. We all want to hear your success story.

Sent from my SM-G935T using Tapatalk

[kylehutson]

13 hours ago, JaxRolo said:

1/2 your body weight in Ounces. Everyday.

Dangit - According to Google, I weigh approximately 3800 ounces.

[Sut'n Blue]

 

Generally I'm a semi serious bike rider but the last couple years have been hard to stay with it. My fitness pretty much comes from swimming about 7 or 8 miles per week. Late this past fall I realized I didn't have the legs I wanted for skiing so started jumping rope. CAPITAL D Damn, I was in decent shape but jumping rope beat me up pretty good. My rope workouts are ladder workouts: jump for 30 seconds, rest for 30, jump for 45, rest for 45, jump for a minute, rest for a minute, jump for two, rest for one, jump for three, rest for one' etc. as conditioning allowed. I'm not going crazy - maybe spend a total of 20 minutes jumping per workout 4 or 5 days per week.

A couple days back I was able to call pitches in a local, small college's cage while the team is getting ramped up for the season. Hadn't taken a squat since fall ball. Pretty rapid fire so approximately 200 pitches in an hour and a quarter or so. Zero, and I mean Zero, soreness. 

C'mon, Rocky and Apollo did it, give it a shot but start easy.

[KenBAZ]

Jumping rope fits right in as a HIIT workout that is being supported so heavily by research. If you are a bit heavier you may find the pournding a bit too much or like me your skill level may be a limiting factor at first.

Sent from my SM-G935T using Tapatalk

[HuskerUmp22]

On 1/17/2017 at 4:55 PM, LittleBlue said:

Anyone have any good workout/diet tips to get back into it? Not that I'm in really good shape, but I want to get into shape for the upcoming season and beyond. With my eyes on attending pro school in 2018, I feel like now is the time to start getting serious about this. Any tips are appreciated.

I just graduated from the Wendelsdent school this January. I would tell you that I thought I was in shape for school but turned out I was not. You need a combination of strength exercises and endurance exercises. I usually pick three different exercises 3x12 reps and do three or four sets of exercises.  For example, I might do leg presses on the machine, but then do squat jumps or mountain climbers for agility.