Fourpaw

Hello, hope you don't mind if I comment. I am 5'10" and 145. I am married with two children and work about 60 hours per work. So I do understand the feeling of never having enough time.

I run/jog about 5 miles a week in addition to a couple rounds of pull up and sit ups on my pull up bar, nothing crazy at all. I always park the farthest at a parking lot and I always take the stairs at hotels and airports.

My diet consists of:

Absolutely NO red meat
No dairy
No sodas
No tobacco products
Lots of greens
Lots of seafood
Lots of soups
Tons of water
The occasional sweet item(cookies or chocolate) because you still have to pig out sometime or you will go crazy and more than likely benge eat.

I limit myself to 2-3 cups of coffee in the morning and that's it. I also finish my day with one glass of red wine.

I am in no way the model for fitness or healthy eating. I do believe though a realistic balance between food intake and exercise is your goal to the shape you are desiring.

If all else false, bring a copy of Insanity with you while you are on the road. It will kick your a$$!!!!

Edit- think twice too if you are someone who downs a bunch of beers while watching the game or other such activity. They call it a beer belly for a reason.

Rama

Switch to interval type training and weights instead of or in addition to the cardio. Weight lifting burns more calories post workout and intervals are actually better than cardio for fat-burning. Also more time efficient.

Reservist

I was in a similar situation. 170 is a good weight for me, was up to a "skinny fat" 194lbs back to 170 now its 99% diet. Would stick with the same exercise program your doing at least until you lose the fat.

Sugar/carbs are the enemy. I would go very strick low sugar to lose the fat. No fruit juices, bread, beer, etc.

Airport foods that are good..

Breakfast omelet skip the bread/sandwich.

Chinese food, sub veggies for rice or noodles.

Salads with chicken breast.

Always have a snacks with you so you don't get starving between meals and cave with a cheat meal.

Low sugar Protein bars (met-rx or Atkins taste good)
Raw almonds

Once the fat is gone, you can slowly add in some of the foods with sugar you like but do so sparingly. Research the glycemic index eat whole grains and whole fruit. Stabilizing blood sugar to prevent spikes is key.

Caution Terrain

This should work.
Pine to Palm 100-mile Endurance Run

xjtguy

As should this;

Hardrock Hundred Mile Endurance Run Information

feltf4

You know nothing about nutrition. I am not a RD or a nutritionist. I am a successful triathlete (Sprint to Ironman) and am very in tune with nutrition.

1. Don't eat low fat. Eat healthy fats; Avocado, nuts, nut butters, olive oil.
2. Eat unprocessed foods. Read the label. If it says "Low fat" that means they replaced it with a sugar substitute (corn syrup, sugar, ect...) But when in doubt try not to eat packaged foods. Yes, this includes Weight Watchers.
3. 1,000 calories is a death trap. Just don't do it. Even a doctor wouldn't put you on 1,000 calories a day.
4. Calorie in/calorie out is also a trap.

The only thing I will agree upon is eating lower carb. Simply Eat less sugar and grains. Face it as a pilot you sit a lot. Unless you are getting out after work for a few hours of cardio, you simply do not need the amount of carbohydrates (sugar and grains) that are included in the average American diet. Eat lean proteins; fish, chicken and lean meats. Skip the bread on sandwiches. Eat your vegetables. (Not french fries).

Make sure you are getting more vegetables, healthy fats and proteins. Skip the processed stuff and eat clean. Eating more healthy fats with not make you fat. Replacing those fats with carbohydrates will, unless you are using those carbohydrates effectively. Eat until satiated. Don't always have to finish your plate. Don't skip meals. A few almonds will hold you over and give you much needed energy. Diet is 90%.

There are my tips. Good luck with 1,000 calories though. Let me know how you feel after 10 hours and have 1 more leg left.....

xjtguy

I'm sure somebody on here will disagree, but the above seems to be true.

A 30 HIIT session can be more effective for fat burning than a steady 1 hour cardio session on a treadmill/eliptical/cycle, whatever.

And as mentioned, way more time efficient, as well as prevents the boredom of the other methods.

JamesNoBrakes

Yep, it's just like how running is much more time efficient than bicycling, in the same vein it's been proven that weight lifting and resistance exercise burns more calories/increases metabolism better than cardio. In the end, they are both vitally important to being healthy and fit, but you usually hit a wall with cardio where the lack of core body strength prevents you from getting any better (if you are trying to be competitive, etc). Weight lifting and resistance doesn't have to be for the purpose of having huge pecks or something, it can be for having a toned and fit body that has great core-strength.

xjtguy

Which is EXACTLY why my HIIT circuits contain BOTH HIIT moves combined weight resistance at the same time.

There's various apps, online workouts, magazine workouts, etc that do just that and have HIIT exercise body weight circuits combined with weighted/resistance training in the same time. Albeit, as you said, the weights AREN'T used so can look like Arh-nuld, it's to increase the intensity of the exercise.

Example, you can do free squats, say a 50 count. Or 25 with a dumbbell goblet style or holding a 45 lb plate. You can do a pike shoulder press to failure. Or do seated shoulder press for a weight that you can get 15-20 with good from and speed to keep the intensity.

So it's just as you said, you're not trying to bulk up in this style of training. It's about increasing overall strength, stamina, fitness, metabolism, staying lean, etc etc etc.

orvil

Invest in yourself. Invest in a Vitamix. $500. The Ninja is cheaper, but will wear out a lot faster.

You can make blended vegetable and fruit smoothies that are nutritious, filling, low calorie, low fat, high fiber, whole food and taste good. The smoothies will be a lifestyle change and not a diet.

When I am at home, I eat two smoothies a day and one "chew" meal. Ground buffalo makes a great substitute for hamburger. I buy tubs of chicken salad rather than chicken salad sandwiches in the airport. This way you can avoid the bread. Alcohol in moderation. No sodas, diet or otherwise.

Ditto on more weight training and use lots cardio interval training. I carry a set of exercise bands. You can use them at home and in the hotel room. They are much better for your joints and back in the long run.