Juggling the impossible - Keeping fit

[flight-crew]

For those of you who are serious bodybuilders and fly for an airline >> I'd like to know how you do it? I'm talking about everything including the big things like DIET, WORKOUTS, and SLEEP.

Let's start with DIET. How are you supposed to eat lean meals with high protein when you are on a 4-day trip and don't have access to a blender for protein shakes, and all there ever is are horrible fast food places.

SLEEP. I find that just trying to get 8 hours is a challenge. Comments?

WORKOUTS. I found that the only way to really work out consistently when I'm working is to bid 1-day trips and use the gym right near the crashpad in the evenings. It's almost impossible to find a good free-weight gym in a hotel on a 3 or 4-day trip.

Now working out well, sleeping adequatly, and eating right on my days off is a piece of cake. It's the flying days that are tough.

Looking for tips and techniques.

 

[DoinTime]

This is exactly why you don't ever see crewmembers that are bodybuilders.

 

[FearlessFreep]

I don't know about body building and flying for an airline. Like the above post I have not seen alot of body builders in the cockpit. I have seen a number of very fit and well developed people though. It is all a matter of what extremes you want to take for fitness. If your protein shakes are so important for you then pack all that you need and carry it with you. Get a number of memberships at the big gym chains. If there are no gyms relatively close to your layover hotel then get a cab or rental car and drive to them.

As far as remaining fit it takes a concerted effort but is not impossible. The important thing is not to push too hard as fatigue can be very debilitating and has a much bigger effect on the body than many people would like to admit.

 

[dsee8driver]

Very tough for me...

I recently, about 7 months ago, decided to make a big change in my life. It was the toughest yet but I found a way to be successfull. I tipped the scales at 312 lbs and a waist size in uniform of 50. I purchased a book called body for life and it changed everything.

Being a freight dog, flying in middle of night, eating crappy food and trying to exercise and get sleep was the toughest by far to deal with. But 9 months later I weighed in at 247 lbs and waist size 40.
I carry protein bars and stopped carrying protein shakes cause it caused a hassle with the TSA when it came to a white powder in a ziplock bag. I bid hotels with gyms and hotels with Bally's close by of which I'm a member. Or hotels with Golds nearby where 5.00 per day got you in. Stayed away from most airline food and got in the internet and checked nutrition facts for restaurant nearby where we stayed, example Boston Market. Overall, I think my way of life changed dramatically that now it's a habit. I walk to malls instead of taking hotel vans and it definetly shows.

Good luck...
Dsee

 

[metrodriver]

I think there are 2 kinds of pilots: 1. skinny ones who a)don't make enough money to get decent meals or b) work such a schedule that allows only one good meal (my last one: wake up at 0400, grab a donut, get back to your hotel at 1030, sleep till1400, eat a banana and a cup yoghurt, eat a good meal at 1700, depart at 1930, at your other hotel room at 2130 and fall asleep at 2300.)
2. the overweight ones that eat whatever they find and make enough money to do it

 

[350DRIVER]

DIET DIET & DIET - most important.

Myo Max Meal, I highly suggest this supplement. Mixes instantly and one of the most popular products with proven results on the market today. It has ALL the essentials for a lean physique.

Low- carb &calorie -High Protein meal ..

48 grams of protein, fortified with Amino Acids.

12.5 g of BCAA's.

9 g of Glutamine

Aminogen Enhanced Protein Absorption

Vition Zinc- Mag recovery formula.

[URL=http://www.SciTecNutrition.com


It is probably the best thing to eat "healthy" on the road and stay in shape-

3 5 0

 

[DBacks]

DON'T DRINK SODA! (or other sugary beverages)

It's so easy to grab a Coke on the way up to the cockpit, and I found myself having 4-5 a day. With about 40 grams of carbs (all sugar) and 170 calories, that really adds up. Just by switching to water I lost 10 pounds in about two months without changing anything else in my routine.

 

[jetexas]

I concur with cutting out sodas. I lost some flab just by stopping sodas completely and not drinking as much juice. Just drink water. I just started keeping track of all the junk I ate on trips. If you are forced to eat fast food, try getting a salad or skipping the fries.
As far as lifting, jogging, etc, I have'nt figured that one out yet. On a 9 hour overnight, its hard to get my key to the room to work fast enough sometimes.

 

[nimtz]

Just be careful with the supplements boys. No I'm not talking about ephdrine killing you, I mean how all that protein and fat burner makes your stink like my college apartment after free wings and dollar pitcher night. Just remember the cockpit is a small environment and smells tend to sit around for awhile.

I flew with one body builder type guy who was so bad that I was pretty much screaming the whole way down final and led me to fling open the window at 60 knots. As we turned off the runway the flight attendant rang up to tell us that people as far back as row 5 we're asking hear what in god's green earth the stench was. Of course the source of the problem was to busy laughing to respond to her.

 

[ibaflyer]

Sounds like you are getting some good advice. Yes, do stay away from the soda and drink more water. Yes, skip the fries but if you have to have fast food, get a chicken sandwich and leave off the mayo. All of these things will help but remember to not deprive yourself either. Reward yourself sometimes.

The other thing is getting exercise. Walking at a brisk rate (say through the airport) will help. The key is getting your heart rate up. Even walking in place or jogging in place in your room is better than nothing. If there would be a gym available, use it if at all possible. Loosing weight and getting into shape is not rocket science. Eating right and exercise are the keys but making yourself do it is the hard part.

Goodluck

 

[Booker]

Even walking in place or jogging in place in your room is better than nothing. If there would be a gym available, use it if at all possible.

To add, carrying a jump rope and/or some of those stretch bands can help in a pinch, as well. Be creative but keep it simple.

 

[trigeek]

Traveling and staying lean is difficult. It has to be a priority. There are several energy bars out there that are very good - both tasting and for you. I tend to travel with Myoplex bars. I eat the "lite", Deluxe, and low-carb dpending on the tme of day and cravings. I also travel with shakes. Get the ones sold with individual serving packets. Mix them with a shaker that has a good strainer in the lid. Myoplex and MetRx shakes blend pretty well in water or milk. I usually only drink these on a layover because they are kind of a pain to clean in the aircraft lav (sink- boys don't go there ) Just remember two things: 1. One of the best things you can do is drink copious amounts of water 2. energy bars are packed with calories. If you just sit on your butt and eat them without the corresponding exercise routine you might as well be eating a Big Mac and a snickers bar.

As far as workouts go, most hotels have something. You may not be able to stick to your 4 day split but there is beneficial training to be had. I am more endurance oriented so as long as I have a pair of running shoes and shorts I can do something. You won't always get the workout you want but a workout is better than no workout.

When you have to eat in the terminal (and you need REAL food) try to stick to Delis and the like. Stay away from mayo-lots and lots of fat and empty calories. If you have to order fast food, get the grilled chicken sandwich w/o mayo. Its not real healthy but it is better than the alternative. The new foil tuna packs are a good emergency back up as well.

Go to a health food store like a GNC and they should be able to help you more.

tri

 

[CaptBuzzard]

I used to work out all the time. I was 175lbs with a six pack. When I got married I gained weight (typical), but when I started instructing, I wasn't doing too much physical work anymore and my metabolism was slowing down, I got up to 215 and had more of a pony keg than a six pack. That's the most I have weighed and when my wife and I seperated last summer I got down to 185 from about 200. Since doing this freight job at odd ball hours and eating in the middle of the night I got back up to 200. My wife and I are back together again and we eat dinner together a lot. Either she does or I cook a good dinner when we get a chance. I need to get back in to running and lifting weights. I can't afford to get a gym membership right now, but I can run for free.

Staying fit in general is has to be a priority. It used to be at the top of my list in my early 20's, but now at almost 28 and 25-30lbs later it is going to have to be again. I definitely felt good when I worked out and ate better.

The bodybuilder thing too, I agree, the supplements they take make em get the $hits. That's all you hear in the lockerrooms which I tried to stay away from.. Something about a bunch of nasty looking men of all ages walking around the locker room with nothing on makes me want to stay away. Even the women's lockerroom from what my wife says is probably not much better. With the great looking women in the gym, there are also the nasty ones too. I can only imagine the smell of a flightdeck with a bodybuilder in it. I had a roommate in college who was a wrestler and whether or not he used supplements ( I think he was on roids) he was the worst smelling person I ever met. The dorm room was so nasty, that I only went there to sleep. I studied elsewhere and certainly would not eat in there. I moved out at the semester, and he had another wrestler move in with him. You could smell the room with the door shut if you walked by.

 

[jsoceanlord]

get one of these GARY FISHER mountain bikes with the thin frame and tires (like a 10 speed) and ride it instead of driving

do 7 pull ups a day

 

[av8instyle]

...on the sodas

That alone...once again can make a huge difference. But it's a tough one for some people.
There's a good solution: Diet Rite. It doesn't taste much like diet soda. In fact, it's actually quite tasty. There are four flavors that I know of: Cola, Peach, Raspberry, and White Grape. They are sweetened with Splenda, so it tastes as real as it can without sugar, calories, or asparatame.

I know it is carried at Albertson's. I'm not sure where else.

Obviously water is the solution but Diet Rite works for me when I have a craving.

 

[Deftone45075]

Somebody write to Bowflex and ask for a full body workout machine that packs up in a 22 inch roll-aboard.

...There is usually a Gym near most hotels, just ask for directions at the desk. If time is an issue there are quite a few excersises you can do in your room.

 

[Ponypilot]

Eggs

Hard boiled eggs are a great and cheap source of protein. Plus they keep easy, you can pack asmany as you will need. Just eat the whites and toss the yolks.

As for lifting weights....ask the bagage handlers if you can help

Cheers.

 

[atpcliff]

Hi!

Fitness:
I developed my own fitness routine I do in my room. (We very rarely are in a hotel w/ a gym arrangement/near a gym, and often the hotel workout rooms are bad.) You can pick up all kinds of exercises by attending classes at a gym, or from watching workout videos. I got some of my best ones from watching some Pilates workout infomercials. Normally, I do 3 sets, which takes me about 2 hours. You can vary how many exercises you do and how many sets to fit your time available. For weights it is easy to add and take out stuff to your luggage and flight kit and use that for various exercises. At my crashpad I brought in some free weights, which I need to use more often.

I was running a lot (I always carry a pair of running shoes and 3 sets of shorts/T-shirts, but have hurt my knee so I'm walking more and running less.

Don't ask for the hotel van or rental car to go short distances! Some of our pilots won't walk 1/4 mile! If it's 5-20 minutes it's easy to walk! Also, unless I'm pressed for time I walk, instead of using the moving walkways or subway-type trains, if possible. I take the stairs instead of escalators. Sometimes I even carry my luggage instead of rolling to to add extra calorie burn!

About the best fitness activities/rountine you can do is detailed in an old (1970s) Canadian Armed Forces pamphlet/book. It is available in bookstores, etc. I don't know the exact title. Note: I couldn't find it on an internet search. If your interested, PM me, and I think my mom knows how to find it.


Food: I quit drinking sodas about 2 years ago-almost all water-this also saves money. I almost NEVER eat fast food. I carry energy bars, apples, nuts and raisins mix, etc. Foccacia bread is a good one. It is sort of like a mini-pizza, bread with stuff on top of it. It'll stay eatable for about a week.

Good luck!

Cliff
GRB

PS-One of the things that keeps me motivated is observing a number of pilots at my company who are severely overweight. They're cutting their retirement years WAY down (if they make it that long)! The other is my wife, who can be pretty harsh on excess body-fat. I figure the better shape I'm in, the better chance I have of getting serious sack time with her!

 

[asarjfo]

My wife got us started on the low sugar diet (low G/I). Keep the sugar to a minimum...no more soda. Drinking lots of water is key. The protien bars (low sugar) are good to keep in your bag as well. Eat one of those and chug some water and you will be full for a few hours. I have not been to Wendy's in 6 months.

I have not started running again yet, but I have dropped 8 pounds by just staying away from the sugar. At one time I was a big fat 220 and felt horrible, I am now around 190 and feel great. I am sure I can drop another 5/10 once I start to run again. Best part about jogging.....its free and available at all the overnights.

good luck

 

[FastPilot]

Did that Body for Life book you mentioned have anything about such things in it? Maybe a trip to Borders is in order...

Body For Life is an amazing book. It shows you haow to set real goals in life, and work properly to attain them. It is a must read. If you have more questions check out BFL newsgroups/ yahoo groups.