July 29th, 2010 
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According to Men’s Health zine I am about 40 lbs over my normal weight and can have about 1500 calories a day. I need a simple workout for beginners that wont leave me feeling like I am accomplishing nothing. I am a truck driver and have a small amount of time a day to workout. Does anyone have any ideas?
My question again was about fit over 40 and there have been some great answers
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Chuck, you have a slightly more difficult road than most others, since your workday involves a lot of sitting still and very little time to accomplish a lot of other stuff.
Here’s the plan: when you get to the truck stop, change into tennis shoes and get out of the truck. Walk completely around the lot five or six times, trying to keep a pretty steady pace. (An mp3 player makes it easier.)
When you go in to eat, choose the soup and salad bar. Use the oil and vinegar for dressing – stay away from the ranch and blue cheese. Drink water.
In the truck, start with a few situps in the bunk, and work your way up to doing 10 or 12 a day.
At each stop, unless you have to be on the dock, walk the length of the dock doors a few times to get your legs moving and your heart pumping.
At home, no soda pop or beer. Switch to water and if you drink, some whiskey on the rocks.
- Stuart
For the best advice join your local gym, explain your situation and they can design a workout to tailor for your specific needs.
Or buy a men’s health magazine as they usually have workouts for people with a lack of time.
But if you wish to do neither of those then all I can recommend is start going for 10 minute jogs everyday. Soon you will be able to run for further distances, but you will only be burning fat when you are exercising at a leisurely pace. If you are puffing and putting you will start to burn into your carbohydrate and eventually muscle stores.
If running isn’t your thing then go for a fast paced walk, granted you may look silly but if you do one every day you will find the progression to jogging much easier in time.
Remember, if you eat more calories than you burn you will put on weight. Control your diet and excercise often and you’ll be on your way to a decent weight in no time.
Remember, if in your first workout you find exercise hard, don’t give up. Keep at it and notice your gains in fitness within about 6 weeks.
Good luck.
You might be interested in this site, especially if you are OTR. It’s a guidebook for diet & exercise, plus an "ab roller" device that’s made for quick exercise sessions outside the truck. The guy who sells it is a trucker who went from 365 lbs to 190:
http://www.safetythruwellness.com/
I’m not advertising or getting any financial gain from it, but I’m a driver too and thought the product looked interesting. I just recently (as in 2 days ago) came off the road, probably for good- due to weight gain & some other personal issues.
For me, coming off the road and adopting a different lifestyle is going to be the best way to lose weight. But my husband is still OTR and trying to find a diet/exercise regimen that works for him, on the road. It takes a LOT of willpower- which I don’t have, not when I have to walk past chocolates and McDonalds every time I use the bathroom or pay for fuel, LOL. He is interested in getting the "19th Wheel" to help him with a varied exercise plan…..so I figured I’d pass the idea along to you.
The person before me had some good diet ideas- stay away from sugar, drink lots of water, eat salads, veggies, whole grains, lean meats….stay away from butter & oil, snack on string cheese & small servings of almonds or other plain nuts. Get one of those 12V fridges so you can keep healthy snacks & meals in your truck instead of relying on truckstops. Good luck!!