How do you keep fit?

612134

{"replyTo":"

662769 发表于 2019-07-15 20:28:46 I've seen you

","text":"you reefer? I've been out here a long time","replyToPid":147670}

607385

{"replyTo":"","text":"what do you eat","replyToPid":0}

561905

{"replyTo":"","text":"Honestly if you're only doing 20 minutes, it should be something that keeps your heart rate at the fat burning level like hiit training. can be as simple as sprinting for 30 seconds then jog for a minute. Burpies are my go to at least twice a week.  Start with 5 to ten, then when it becomes easy increase it by 5. Get an adjustable weight or a log chain.  Also check out the iron trucker app,  it has a bunch of exercises. But remember, heart rate is key.\n\nAnd as for diet, you honestly dont have to eat all that crazy crap people think. (Tnation has a lot of articles about it), you just gotta eat smart. Read up on nutrition as well and find what works for you. Keep a journal of what you eat so you can see where you need to improve.  And consume protein before bed. Jerky is a good choice. It helps speed up the metabolism and helps with recovery. \n\nAnd lastly stay off the damn scale! You should only be weighing yourself every other month if that. As you cut fat you're gaining lean muscle faster, which in turn will make your weight increase before it decreases.","replyToPid":0}

752370

{"replyTo":"","text":"Truckers are prone to fast weight gain due to lack of movement and eatting fast food every meal.  Your walking is a great start try to increase it.  Power walk, park farther away from truck stops, do laps around your truck or next to it while waiting at docks and your on the phone talking.  You'd be amazed how fast you get a mile in while pacing around your truck on the phone.  Increase your water intake to a gallon a day.  Takes time but will help the battle of the bulge.  Be mindful of food choices, grilled chicken vs fried, scrambled or hard boiled eggs vs biscuits an gravy.  High protein foods like eggs, chicken, an turkey will keep you full longer.  Greens aka rabbit food you can eat till your blue in the face.  Nobody gets fat off peas an carrots.  Limit big heavy meals to breakfast or Lunch, this includes fast food. Don't eat crap food before bed.  Weight loss happens when you burn more energy than the calories you take in.  Average fast food meal is 1000 calories,  average truck driver hardly gets 1000 steps in per day.  \n\nIt really isn't hard to just be mindful and make smart choices, you can treat yourself to junk food a couple times a week but try to limit it.  Extra steps are easy to get, walk around your truck 2 or 3 times while fueling, it takes 8 mins to top empty tanks an a refer tank. If you walk fast you can get 3 laps in and wash windows an mirrors while the refer tank is fueling.  Don't cut between trucks to get to truck stop, take the long wat around going to and from.  \n\nNot becoming a truck driver statistic only takes a little bit of effort and motivation  and desire.","replyToPid":0}