After a little hiatus form working out I am now getting back on the program to get in shape for cat sailing. The problem is I am just not motivated to push around the scrap iron at the gym with the meat heads anymore. I am motivated for cardio; AAMOF I do a pretty intense Stairmaster run when I get the chance, and I am looking to add to the program for legs, lower back, and arms.

Anyone here developed a program that is working well for you outside of the 16 ounce arm curl?

Thanks

I've just gone back to a Nacra 5.8 so I need to concentrate on the red wine, cheese and crackers to remain in racing trim

Ask JC to share his workout video. You'll find it pretty mild and achievable for the everyday Joe. :-P

2 years ago, when I turned 50, I decided I wanted to "get back in shape". The last time I was "In Shape" was in college, runnig 6 miles a day, swimming 1/4 mile a day, lifting weights for two hours a day. So I had a long way to go and I'm not half way there yet.

First, I had to cut back on the Sailor's 4 basic food groups; Pizza, beer, cake and ice cream. I replaced those with Salad, apples, water and more water.

Yes, you will have to pee all the time but it does fill you up and it's low cal. I've dropped 20 lbs., only 20 more to go...

Next I got out the bike and started riding again. Not too much at first, but adding more miles every week, trying to put in at least one hour per day. Then I bought a curl bar and some plates, so I can lift at home, in front of the TV while watching...what ever is on. And I do a bunch of push-ups (3x40) and sit-ups (3x50), agian, in front of the TV, where I used to sit and eat junk out of boredom.

Last month I ran into a fried of mine at work, I had not seen in two years. He said, "Wow, you've lost weight! What did you do?"

I said, "I quit eating and drinking."

Yeah, it sucks, but that's the only way to do it. Stop eating and get off the couch (or Internet!).

I do feel better overall, but getting old sucks. I guess it beats the alternative.

Now I'm on my way out the door to do an hour on the bike. With my luck I'll get hit by a truck. I just hope it's quick and painless, at least my corpse will be...In Shape!

I just ordered some tapeworms online.

And get a good rowing machine (the one with the fan/flywheel). That gets you ripped for sailing all at once. Legs, back, biceps, shoulder... I mean, it's the same as sawing the main in the comfort of your living room!

Timbo, been there, done that, and it wasn't quick or painless. But at least they sewed my arm back on.

Dietetic pork chop sandwich:

throw away the bread, eat the pork chop.

Sailing always works.

Lift weights 3 days a week. Run 2-3 times, swim if I have time after lifting.

Drink beer to keep the ballast up until I get to 180, then I stop drinking beer until I get to 170. Then I start drinking beer again. I'm almost 180, so I'm getting close to the stopping point right now.

Mike

"So what are you doing to stay in shape for sailing"

Absolutely nothing. And round is a shape, so what are you trying to say?

I think I need to work on a better one...

Mike

What am I doing to stay in shape for Sailing? Skiing a lot; probelm is that ballast is good for skiing and bad for sailing!

It's not the beer. It's the fatty foods you eat with it....So says a rep for a beer manufacturer. So beer and salads are ok.

For a minute there, I thought you were going down the road of one of my all-time favorite TV quotes from Al Bundy:

"It's not the dress that makes you look fat, it's the FAT that makes you look fat!"

Best line, ever...

Mike

"So what are you doing to stay in shape for sailing"

First, I have my wife hit me in the face with the phone book a few times.
Then I do a couple of belly-flops off the high dive.
Next I try to grab the wire wheel on a bench grinder with both hands.
Then I finish by staring directly at the sun for about an hour.

(I should add, the phone book in step 1 is because I sail a boomless rig. For those of you with booms, substitute an aluminum baseball bat.)

Masters Swim Team Workouts

I'll be 51 y/o in a few days.
I weigh what I did 30 years ago, just can't swim quite as fast.

(I had to take off for a recent back surgery that went very well, I can get back in the water soon)

Sometimes, when sailing in real light air,
I often say 'I can swim faster that this!'

I have a shithook, idiot job. So I get to use everything but my brain. I'm not in shape, but I'm certainly not the average disgusting fatbody American. When I gave a crap, and I was working 80+ hours every week I was in pretty damn good shape.

I really don't understand paying to go some where and move things, (like a gym), go get a job tending block or shoveling shite. At least then you can make some money.

I have been working on one for many years. These days it’s more to extend my sailing lifetime than to win races. What you need for sailing is complicated. You need cardio, arm, shoulder, ab,, ham strings and lower back strength for sailing. Then you need muscle to protect your hip, knee, and shoulder joints against the strength you built in the first set. Don’t forget the lower back, think about what most of your friends who have quit sailing complain about.

Like many people I am not willing to give specifics on training. What I can do and what you can do may be way different. You will need a program designed for athletes. The programs created by trainers in most gyms are poor to harmful . Programs for swimming and baseball are pretty good. Laser sailors used to publish a basic to Olympic level guide.

Stay away from supplements unless you know what you are doing. This includes everything from Gatorade to Ripped Fuel and worse. In a gym, this can mean an irregular heartbeat. Working hard in 95F+ temperatures, people have died. (know anyone who would consider rigging a catamaran on a hot beach or a asphalt parking lot?)

Be wary of info from old coaches. A lot of what they told you is a lot of hard work with minimum gain. Some of what they told you can hurt you.

Make sure you do full range of motion. I sucks to discover you can’t extend your arm fully when working the mainsheet (don’t ask me how I know)

Start at what you thing is too easy and work your way up.

You can't loose fat at the gym, that has to be done at the table. Trust me...

For general fitness, I walk, lift a few light weights and concentrate on core exercises including stretches.

The best core workout I know of is yoga. If you can find a class near by, join it.

For years I would stiffen up before the day's sailing was finished, and the second day was very difficult. Core exercises remedied that.

I am in shape. Round is a shape.

Oh I don't know... because of the scenery? Pay to work out and enjoy the scenery in the A/C or get paid min wage to shovel poop in the blazing heat and look at other dudes shoveling poop, it's tough call for sure.

Yoga is awesome!