Which exercise is best for weight loss?

[MisterSmith]

This question is actually a thread that DarkHippie created, but there don't seem to be any "definitive" answers available. I am also very interested in this, so I am copying it here to ask you, Dr. Steve.

What is the Best Strength Training Routine for Weight Loss?- I know that if you build muscle, it increases your metabolism. What combination of weight/reps/sets would you recommend? High weights/low reps/high sets? low weights/high reps/high sets? medium everything? some combination i dont know?

I heard that circuit training is the most efficient, time wise, but aerobic exercise can be problematic.

As I said, I am also very interested in this question, especially since I have problems with aerobic exercise due to some chronic injuries and my size. I have a huge amount of weight I need to lose and need every advantage I can get.

And I don't think we are looking for a specific workout routine (I know I am not), but really what generic combo of weights/reps/sets tend to work best for losing weight. There is a lot of confusing info out there and I/we could use some professional insight.

Thanks a lot Dr. Steve. :thumbup:

[Thebazile78]

This question is actually a thread that DarkHippie created, but there don't seem to be any "definitive" answers available. I am also very interested in this, so I am copying it here to ask you, Dr. Steve.

What is the Best Strength Training Routine for Weight Loss?- I know that if you build muscle, it increases your metabolism. What combination of weight/reps/sets would you recommend? High weights/low reps/high sets? low weights/high reps/high sets? medium everything? some combination i dont know?

I heard that circuit training is the most efficient, time wise, but aerobic exercise can be problematic.

As I said, I am also very interested in this question, especially since I have problems with aerobic exercise due to some chronic injuries and my size. I have a huge amount of weight I need to lose and need every advantage I can get.

And I don't think we are looking for a specific workout routine (I know I am not), but really what generic combo of weights/reps/sets tend to work best for losing weight. There is a lot of confusing info out there and I/we could use some professional insight.

Thanks a lot Dr. Steve. :thumbup:

Can you swim?

Swimming is a near-perfect form of total-body exercise. It's no-impact because you're not pounding your limbs against pavement and is an effective tool to beginning weight loss. (Needless to say, I am a swimmer.)

In addition to swimming, you can try water aerobics classes, which are often offered at gyms and community centers. True, you'll be in a class full of housewives and senior citizens, but adding this kind of minimum impact exercise (you still hit the floor of the pool, but the water increases your buoyancy, which adds resistance) can help you round out your swimming until you feel more comfortable about the circuit training.

(OK, so I'm not Dr. Steve, nor am I a doctor of any sort, but I've been through a lot of different weights and injuries in my time on this planet and I'm offering my POV.)

[debit]

I always had trouble going to the gym. I found some guys that have lifted for 20 yrs and formed a semi regular workout group with them. I was extremely weak and embarrassed. But slowly I got stronger and realized that no one gave a shit if I was weak or not. After six months I started using the treadmill and eliptical machine. My cardio was horrible, but I kept at it and the good thing about the machines is that you can bench mark yourself. I think for guys that is the key. What ever you do, keep trying to go faster or longer next time.

[Dr Steve]

The reason this question has not been definitively answered yet is because it hasn't really been answered scientifically.

Muscle weighs more than fat, but a pound of muscle will burn 350 to 500 calories per week , while a pound of fat only needs about 14 calories per week. Fat is an amazingly efficient way to store energy.

One thing I've noticed: I've never seen a fat long-distance runner. Those people burn so many calories, and have such a low set point (the "natural" weight for the body...different for everyone) that they're pretty universally skinny.

My personal opinion, from reading up on this is that aerobic exercise isn't enough for those of us who can't commit to the hours-a-day it takes to be a marathon runner. A combination of weight training (to build lean muscle) and aerobic exercise (to tone, build better circulation-->oxygenation, and to burn calories) is essential for weight loss.

This has to be combined with dietary change, too. You just can't burn off the 4500 calories it'd take through exercise in a day if you're eating Hardee's (Carl's Jr on the West Coast) three times a day.

I'm going to try to get down to 5% body fat this year by buying a bike and riding the crap out of it. Sure I am. More later. Maybe if I document my progress in this forum, I'd actually do it. Nah.

:-)

[One Dead Fred]

I agree with the swimming.

I had a friend who was pretty over weight. He wanted me to help him lose it. He loved baseball, so we'd go play "catch". I would over-throw or just miss him once in a while. Cursing me every time, he started losing weight between running after the badly thrown baseball and a high protein, low carb diet I put him on. I'd let him have one day a week off on the diet. It started working and then he moved away. He didn't have me and our other friends to bust his balls so I think he gained it all back a year later.

[Melissa the Accountant]

My personal opinion, from reading up on this is that aerobic exercise isn't enough for those of us who can't commit to the hours-a-day it takes to be a marathon runner. A combination of weight training (to build lean muscle) and aerobic exercise (to tone, build better circulation-->oxygenation, and to burn calories) is essential for weight loss.
I have been pondering on this for a while and I'm thinking weight training is something I need to start with. I started Weight Watchers about a year and a half ago when I got up to about 200 pounds and had a blood pressure scare, and have (really slowly) lost around 60 pounds in total with a combination of diet and aerobic/cardio exercise and walking and so on. I think it's good that it took me so long, because now the habits I've formed are more ingrained, but now I'm just been stuck at around 140 for months, batting around the same 2-3 pounds. Up one week, down the next.

The doctor is thrilled, but the weird thing is that I now feel more frustrated than ever. After coming so far, I'm stuck in one place, and I'm still about seven pounds heavier than the height/weight chart at the doctor's office says I should be. And I would love to take off at least 10 or 15 from where I am at now, but I'm scared at this point that I won't even be able to do another 5 and realistically maintain it. So I was thinking I would crack down after my honeymoon is over in a couple weeks, try adding a couple of meatless meals a week, and try some strength training along with the rest. I don't think I can cope with a new routine right this moment, but your remarks encourage me to give this a shot.

So here's a question. If I don't have access to weights or strength training equipment, is it reasonable that I might be able to accomplish much of anything meaningful with those elastic bands with the grips on either end? My friend gave me a set and a session with those when he got out of the airborne rangers (and he is pretty ripped), but unfortunately his idea of training was so rigorous that my arms were in terrible pain for days afterward and it kind of put me off the whole thing. But I'm thinking of giving them another chance now. In retrospect, paratrooper personal training was probably a mistake anyway, so I shouldn't let that stop me.

[DarkHippie]

One thing I've noticed: I've never seen a fat long-distance runner.

Maybe because fat people cant run long distances.

I lost 20 pounds this month by following the 'abs diet' from mens health magazine. Its a pretty simple program to follow.

Instead of doing the circuit training from the book, I have been doing mass building execises. I lift 3 times a week, centering my routine around push ups, squats, and dead lifts. These three exercises are the most effective for building muscle mass, as they work the most muscles. I also work my abs before each session by doing crunches, leg lifts, oblique v raises, and back extensions. I then finish the workout by focusing on one part of my body. One day I do arms and shoulders, one legs, and one back.


I have been seeing an incredible amount of progress. I highly recommend this program.

[KingGeno]

Check out the Health and Fitness forum (http://www.ronfez.net/forums/forumdisplay.php?f=40) for some tips. Seems like a lot of people with tons of opinions.

I say fast walking with occasional sprints, jump roping, swimming, and even moreso boxing. I shadow box with and without dumbells, and I have a Standing Heavy Boxing Bag (http://www.amazon.com/Century-Blue-Wavemaster-Combo/dp/B0019Z11LW/ref=sr_1_17?ie=UTF8&s=sporting-goods&qid=1218081112&sr=1-17) to spar with. 7-8 three minute rounds and I am totally drenched. I do light weights and high rep exercises in-between.

Good luck! I used to weigh 385 lbs, and I am at 250 lbs. Still working for that 215 lbs goal.

[Thebazile78]

Maybe because fat people cant run long distances.....

That's part of why I recommended no-impact (swimming) to start with.

I don't know the questioner's injury history, but I zeroed in on the "at my size" part of the posting.

If I were to go and take an aerobics class, or try to run a mile, at the size I am now, I would set myself up for some nasty pain for several days afterwards, which would discourage me from working out any more until the pain had subsided.

However, I can swim for an hour and I'll be perfectly fine, albeit a little groggy from the effort.

If I rotate swim days with walking days, I've got two good forms of exercise that have worked for me in the past ... and if I add yoga on top of that (oooh, that's another good no-impact exercise) I feel better after walking.

It's all about figuring out what you can self-sustain. (Or else hire a personal trainer if you can afford one. Sometimes all you need is motivation.)

[Captain Rooster]

run, run ... rest, drink water ... and then run.

[nate1000]

I've found that a heavy weight room routine followed by a solid 45 minutes to an hour in the pool makes you drop weight in a hurry. A couple of weeks of this routine every other day and you will be amazed at the results.

[Ritalin]

Can you swim?

Swimming is a near-perfect form of total-body exercise. It's no-impact because you're not pounding your limbs against pavement and is an effective tool to beginning weight loss. (Needless to say, I am a swimmer.)

In addition to swimming, you can try water aerobics classes, which are often offered at gyms and community centers. True, you'll be in a class full of housewives and senior citizens, but adding this kind of minimum impact exercise (you still hit the floor of the pool, but the water increases your buoyancy, which adds resistance) can help you round out your swimming until you feel more comfortable about the circuit training.

(OK, so I'm not Dr. Steve, nor am I a doctor of any sort, but I've been through a lot of different weights and injuries in my time on this planet and I'm offering my POV.)

What is your weekly swim workout schedule like? Days per week, yards per session, things like that.

[Ritalin]

Maybe because fat people cant run long distances.

I lost 20 pounds this month by following the 'abs diet' from mens health magazine. Its a pretty simple program to follow.

Instead of doing the circuit training from the book, I have been doing mass building execises. I lift 3 times a week, centering my routine around push ups, squats, and dead lifts. These three exercises are the most effective for building muscle mass, as they work the most muscles. I also work my abs before each session by doing crunches, leg lifts, oblique v raises, and back extensions. I then finish the workout by focusing on one part of my body. One day I do arms and shoulders, one legs, and one back.


I have been seeing an incredible amount of progress. I highly recommend this program.

Post a link, would you?

[DarkHippie]

Post a link, would you?

I suggest buying the book, but this is the basics http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=abs.diet&conitem=a72a99edbbbd201099edbbbd2010cfe793cd____&page=1

[oldladyfacepuncher]

Just to elaborate on my post in the original thread.

Go high volume to get more lifts, which needs more calories.

If benching 135 10 times is a challenge then cut the reps in half and do more sets.

135 x 10 = 1350; 10 lifts
135 x 5(reps) x 4(sets) = 2700; 20 lifts

Do that with whole body lifts and you're really burning calories. Look at Dark Hippies results.

Here's a chart from Mel Siff's Super Training to you can use as a guide. I'd stay in the 60-80% and crank out as many sets as I could before my form started to degrade--especially if you are doing whole body lifts. The second your form starts to get bad when doing something like deadliftng or squats, call it a day before you hurt yourself.

Train for Hypertrophy
60-80% of your max.
8-15 reps
4-8 sets
2-5 min rest

Train for Endurance
40-60% of your max
25-60 reps
2-4 sets
1-2 min rest

Train for strength
80-100%
1-5 reps
4-7 sets
2-6 min rest

Power
70-100%
1-5 reps
3-5 sets
3-6 min rest

[Thebazile78]

What is your weekly swim workout schedule like? Days per week, yards per session, things like that.

At least 3x per week, roughly an hour's worth of straight laps ... it's been hard lately because it's been so warm and my gym's pool is heated and I have asthma, so I've been avoiding it.

Anyway, I'd wager the pool is 25 yds in length, and I switch things up a bit.

4 laps "time sprints" freestyle ... as fast and all-out as you can with as few rests in between as you can with flip turns if you can do them (I usually have to rest between 2 laps to catch my breath because of the heated pool)
2 laps each SWIM backstroke, breaststroke and freestyle
2 laps each KICK flutter on stomach, breaststroke and flutter on back
2 laps PULL freestyle (use your kickboard or a pool "noodle" between your legs to keep your hips & legs afloat ... or just cross your ankles)
2 laps PULL backstroke
2 laps PULL breaststroke (I hate this one)
4 laps "easy" SWIM freestyle cool down

Sometimes I throw in a couple of laps of sidestroke, going up one side of the lane on one side and coming back down on my other side, but this is usually when the pool is empty.

Back in March, the NY Times (registration is FREE) was running a series called "Faster, Higher, Stronger" that did an article on swimming. I want to try the drills mentioned in the following articles:

Coach's Corner (http://www.nytimes.com/2008/03/20/fashion/20fitside.html?scp=5&sq=swim%20coach&st=cse) (NY Times online, March 20, 2008)
Faster, Higher, Stronger: A Swimmer's Different Strokes for Success (http://www.nytimes.com/2008/03/20/fashion/20fitness.html?ref=fashion) (NY Times online, March 20, 2008)

Also, I have found that having a large bottle of COLD water at the end of my lane has helped me fight the dizziness and aggravation of the heated pool/chlorine combo so I can extend my workout past 20 minutes.

I used to swim 50-meter lengths in spring-fed lakewater when I was younger ... never had a problem breathing, even in icy water. I miss that sometimes.

Start slowly and enjoy yourself!

[TheMojoPin]

Swim, swim, swim, swimmmmmmmmmmmm. I've always been in the best shape when I have access to a pool. I can do laps for what seems like forever. Owning my own pool is about the one decadent thing that I want to actually make a reality at some point.

Beyond that, I've found the most success when I have access to a quality elliptical machine. The key is to minimize impact so that you can keep up extended stretches of getting your body at least 30 minutes of aerobic exercise a day.

If you can't run, hell just try speed-walking. Or even just plain ol' walking for an hour a day. Running is probably just going to put you off sticking to some kind of sustained routine for a while because it beats the hell up out of your body if you're not used to it.

[ahhdurr]

run, run ... rest, drink water ... and then run.

ditto.

Once you can... just run your ass off.

[TheMojoPin]

The dude said he's got chronic injuries and what sounds like being a bigger dude. Running is probably a bad idea that'll hinder him from getting an all-around, regular aerobic workout due to the strain it puts on the body due to impact.

Simply put, running is not for everyone.

[JPMNICK]

running is not a great workout because it really takes a toll on your body, there are much better ways to burn calories that do not destroy you joints. Riding a bike is a great way to burn a lot of calories and build leg muscle.

the good thing about your legs is they can carry a LOT of muscle. so by building up leg muscle, as Dr. Steve said, you will burn more calories per day.

[MisterSmith]

The dude said he's got chronic injuries and what sounds like being a bigger dude. Running is probably a bad idea that'll hinder him from getting an all-around, regular aerobic workout due to the strain it puts on the body due to impact.

Simply put, running is not for everyone.

Yeah, seriously screwed up knees and a bad back from falling off a roof have nixed most of my running for now. Add that to gaining at approximately 140 pounds in 3-4 years and you can guarantee I won't be running a marathon any time soon. :laugh:

My original question was about weight lifting, which Dr. Steve and others have kindly helped to answer. I used to do a lot of power lifting, but I am not in the right condition for that now. Actually, having to abruptly stop lifting but continuing to live/eat like I was still exercising heavily 6 days a week is part of the problem now. I look like a Macy's Float version of myself.

I am a great swimmer, but the big problem for me is time. My schedule is already crushing me, plus I have a 3 year old daughter that I spend as much time with as possible.

However, I guess I need to make the changes NOW or risk sacrificing a lot more time in the future. But as they say, the first step is the hardest.

[TheMojoPin]

Dude, if you can afford a quality elliptical (probably gonna cost at least around a grand), it'll work wonders for you.

[Dr Steve]

I have been pondering on this for a while and I'm thinking weight training is something I need to start with. I started Weight Watchers about a year and a half ago when I got up to about 200 pounds and had a blood pressure scare, and have (really slowly) lost around 60 pounds in total with a combination of diet and aerobic/cardio exercise and walking and so on. I think it's good that it took me so long, because now the habits I've formed are more ingrained, but now I'm just been stuck at around 140 for months, batting around the same 2-3 pounds. Up one week, down the next.

seriously, that is amazing progress, congratulations. And I agree, the long, slow route works best for long-term, because you end up with new, ingrained behaviors that you can stick to for the rest of your life.


The doctor is thrilled, but the weird thing is that I now feel more frustrated than ever. After coming so far, I'm stuck in one place, and I'm still about seven pounds heavier than the height/weight chart at the doctor's office says I should be. And I would love to take off at least 10 or 15 from where I am at now, but I'm scared at this point that I won't even be able to do another 5 and realistically maintain it.

I understand this...you've come so far, and the last inches of the journey are frustrating you. You have two routes: 1) declare the journey over and say to hell with the charts, people aren't numbers on a piece of paper or 2) add something new to your daily regimen to get you past this barrier. Something like a new exercise routine, perhaps.


So I was thinking I would crack down after my honeymoon is over in a couple weeks, try adding a couple of meatless meals a week, and try some strength training along with the rest. I don't think I can cope with a new routine right this moment, but your remarks encourage me to give this a shot.

congrats on the upcoming nuptuals, by the way!



So here's a question. If I don't have access to weights or strength training equipment, is it reasonable that I might be able to accomplish much of anything meaningful with those elastic bands with the grips on either end? My friend gave me a set and a session with those when he got out of the airborne rangers (and he is pretty ripped), but unfortunately his idea of training was so rigorous that my arms were in terrible pain for days afterward and it kind of put me off the whole thing. But I'm thinking of giving them another chance now. In retrospect, paratrooper personal training was probably a mistake anyway, so I shouldn't let that stop me.


I am not an exercise physiologist, but those bands seem like a crap-o-licious way to get meaningful exercise. Sounds like your friend just ripped his muscles up with them, as well. Honestly, I think you'd get better total-body exercise from walking than from using those things. The problem with walking is that it takes forever compared to other, more intense forms of exercise, but it's low impact and effective if you stick to it. The trick here is not to burn a ton of calories (though that doesn't hurt), but to decrease the theoretical "set point" by becoming more active. You're only shooting for 5 pounds or so, so it should be attainable.

I bought my wife a reclining exercise bike and she does it after work and catches up on her trash Tee Vee viewing while she's at it. It lets her decompress from her stressful day, and she feels great (and has lost the weight she wanted to lose as well).

Let me know what you end up doing, and how it all works out. As always, check with your health care provider before doing anything *I* say.

your friend,


Steve

[Dr Steve]

If I were to go and take an aerobics class, or try to run a mile, at the size I am now, I would set myself up for some nasty pain for several days afterwards, which would discourage me from working out any more until the pain had subsided.

Ok, everyone will call me fruity after this post, but I have another suggestion as well, for those who simply need to run their heart rate up for an hour and get some good, low impact exercise.

Yoga

Now, before you make fun of me, there's more. If you have a DVR, set it to er...well...the OXYGEN NETWORK :rolleyes: at 6am. There is a show called "INHALE" that's hosted by a guy named Steve Ross.

What I like about his workout is the following:

He plays decent music
He's reasonably humorous, for a yoga master
his class is full of attractive young aspiring yogis
he stresses that you don't have to do it RIGHT to get the benefit
the workout is low impact, but high intensity
it's free


I started doing this stuff a few years back and I was amazed at how hard my heart was pounding and how much I was sweating before it was all over. And I felt great. Also, they do this thing called "the big relaxation" at the end and I had my one out-of-body experience during one of those sessions two years ago.

I highly recommend it, and you can do it at home without anyone laughing at you (me).

[TheMojoPin]

Yoga gives you an amazing workout.

[King Hippos Bandaid]

I walk jog and Play Basketball also drinks lots of water

down 60 since 2006

I want to go to the gym and do the bike or stair master, I just rather would work out for free

[TheMojoPin]

You're not really "playing" basketball so much as suffering through it.

[RoseBlood]

Walking/running.. is probably good for burning calories/loosing weight.

I hate working out, swimming is the only exercise that doesn't feel like it. I just wish I had a pool here, i have access to an employee pool at work but I havent checked it out.

[oldladyfacepuncher]

I am not an exercise physiologist, but those bands seem like a crap-o-licious way to get meaningful exercise.

Neither am I, and I hate to disagree with a doctor, but depending upon how they are used, giant rubber bands can be very useful. No, you're not going to lose weight with them and I doubt you'd see any results if they were your only exercise tool, but they are a very good for active recovery and loaded flexibility.
http://www.jumpstretch.com/articles.php

Advanced powerlifters also use bands and chains them to build explosive power, but thats a whole different deal, and I've never tried it myself.
http://www.criticalbench.com/using-bench-press-bands.htm

Anyways, I just didn't want something I've found very useful tossed away.

[Dr Steve]

Neither am I, and I hate to disagree with a doctor, but depending upon how they are used, giant rubber bands can be very useful. No, you're not going to lose weight with them and I doubt you'd see any results if they were your only exercise tool, but they are a very good for active recovery and loaded flexibility.
http://www.jumpstretch.com/articles.php

no, disagree away, it's fine. But we're actually in agreement...we were talking about losing weight and that's what I was referring to. Physical therapists use them all the time for mobility, strength, and, as you said, loaded flexibility.


Advanced powerlifters also use bands and chains them to build explosive power, but thats a whole different deal, and I've never tried it myself.
http://www.criticalbench.com/using-bench-press-bands.htm

Anyways, I just didn't want something I've found very useful tossed away.

again, a different thing, but you're right, I shouldn't have dismissed them as "crap-o-licious" so quickly. Just in the context of doing-something-to-lose-weight, and for that they are truly pretty crappy, especially as the ONLY modality. People are selling these things as general workout devices and I don't think they live up to the hype. As adjuncts and specific tools for a well-rounded workout regimen, I can see it. :-)

[moochcassidy]

swimming + weights + eat better

[Marc with a c]

I miss jolly mooch

[oldladyfacepuncher]

again, a different thing, but you're right, I shouldn't have dismissed them as "crap-o-licious" so quickly. Just in the context of doing-something-to-lose-weight, and for that they are truly pretty crappy, especially as the ONLY modality. People are selling these things as general workout devices and I don't think they live up to the hype. As adjuncts and specific tools for a well-rounded workout regimen, I can see it. :-)

Yeah it was the crap-o-licious comment that I wanted to address, and I agree with what you wrote. With all the gimmicks and one exercise cure-alls being advertised, I'd hate to see bands tossed in the same bin, because they are so versatile and are actually very useful.

And now I hear there's actually an exercise pill...if only people would put as much effort into an actual workout as they do trying to get out of one.

[ahhdurr]

running is not a great workout because it really takes a toll on your body, there are much better ways to burn calories that do not destroy you joints.


I remember first hearing this from a high school Physics teacher (who was also a DC) and it struck me as untrue. I'll never accept that the human body - designed to walk and run - should not do these things. To excess - (marathons, 10 miles per day etc) yes, but the average exerciser would benefit greatly from regular running.

The dude said he's got chronic injuries and what sounds like being a bigger dude. Running is probably a bad idea that'll hinder him from getting an all-around, regular aerobic workout due to the strain it puts on the body due to impact.

Simply put, running is not for everyone.

Right - so, when he's done prepping himself a little, he can get running. If he can't get to that point, then he'll have to figure something else out. I agree with ellipticals - they're great low impact cardio.

Fuck it though, you know what the best exercise is that'll help you lose weight? What you like. You have to want to do it. All you have to do after that is define what exercise is properly... nothing you don't sit down from at least a little sweaty and breathing more heavily should be considered exercise.

[oldladyfacepuncher]

Edit button is MIA, so I'll just get a new one.

I just came across the 10 Minute Trainer infomercial, and completely get the crap-o-licious part. Wow, what a bunch of shit. I had no idea they were pushing bands like that. And at $80!!???.

If anyone is interested in real bands and how to really use them. Go to http://jumpstretch.com/

[DarkHippie]

For my arms i have started to do a variation of Dynamic Tension (the Charles Atlas thing)

While doing a bicep curl with one hand, I push down on the curl with my other hand. by doing this, I am able to reach failure after every set. Plus it works the triceps.

I only have 20 pound dumbells at home, so this gives me the extra pump i need

[Dr Steve]

And now I hear there's actually an exercise pill...if only people would put as much effort into an actual workout as they do trying to get out of one.

Well said. This 'exercise pill' is going to be the bane of my existence. Basically, sedentary rats who were given this medication showed the same or better exercise tolerance as those who exercised every day. Note that that does not translate into the health benefits expected from exercise (lowered blood pressure, decreased risk for all sorts of conditions), merely that you could do more exercise than expected if you were a rat that was given the stuff. We'll see! Hell, if it decreases heart attacks, diabetes and stroke, I'll prescribe the hell out of it, but still encourage people to get off their asses and work out.

your pal,


steve

[Dr Steve]

Fuck it though, you know what the best exercise is that'll help you lose weight? What you like. You have to want to do it. All you have to do after that is define what exercise is properly... nothing you don't sit down from at least a little sweaty and breathing more heavily should be considered exercise.

This is SO true. I would rollerblade or snow ski to the point of exhaustion, whereas I can't even get a mile under my belt running because it just bores the crap out of me. Maybe if I biked with an MP3 with XM 202 loaded on it, I could stand it.

I am so behind, I don't even have an mp3, but thinking about it, that might work for me. One thing I do at work is to eschew the use of elevators...I am up and down the stairs all day and I can feel my legs getting stronger every day.