Your Workout/Exercise Routines In Medical School

[Dimness]

I'll be heading to the University of Kentucky this Fall (more like July 27th). I have had different sets of friends go through the system, and I have a fair grasp of what the schedules are like.

I pride myself on finally getting off my butt and exercising. I found that after I crossed the age of 24 my old lifestyle just wasn't cutting it. I'm just plain getting older, and it's getting harder for me to recover. So I started lifting weights, cross-training, and doing some cardio.

I've still got a long way to go, but I feel like I've made some vast improvements. My waistline is down from a 38 to a 34, and I've dropped some fat on my body (muscles are starting to show).

Having said that, a lot of my workout routines are based on the vast amounts of free time I have (not employed and doing nothing but interactive media and reading). With medical school on the horizons, my free time will be at a premium.

My questions to currently matriculating students are basically:
1. What kind of workout routines are you guys using?
2. Does Medical School accomodate the eating schedule of an exerciser.
3. Are there certain exercises I can substitute relative to the hardcore ones?

I just want to know what y'alls experience is. I have a vague plan right now, but I'd like to temper it with some much needed advice.

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[MarzMD]

You will have plenty of time to work out if you really want to. A lot of people at UK just walk to the gym when class is over(usually around 12) and work out. The gym is pretty much right around the corner, so I wouldnt worry about that. As far as eating right, that is entirely up to you. I would suggest bringing your own lunch when you have to stay at the school later than noon. Otherwise, just go home and make something healthy.

 

[etudiante04]

I'll be heading to the University of Kentucky this Fall (more like July 27th). I have had different sets of friends go through the system, and I have a fair grasp of what the schedules are like.

I pride myself on finally getting off my butt and exercising. I found that after I crossed the age of 24 my old lifestyle just wasn't cutting it. I'm just plain getting older, and it's getting harder for me to recover. So I started lifting weights, cross-training, and doing some cardio.

I've still got a long way to go, but I feel like I've made some vast improvements. My waistline is down from a 38 to a 34, and I've dropped some fat on my body (muscles are starting to show).

Having said that, a lot of my workout routines are based on the vast amounts of free time I have (not employed and doing nothing but interactive media and reading). With medical school on the horizons, my free time will be at a premium.

My questions to currently matriculating students are basically:
1. What kind of workout routines are you guys using?
I think the workout depends on the person (ex. male or female, fitness goals, etc) but most people go to the gym for an hour, whether its to play pickup basketball or to lift weights or use other machines. Some people enroll in some of the aerobic exercise classes. I personally can't stand exercising indoors every day, so I combine it with running when the weather is nice. Some people are training for a marathon, so running (snow or shine) has to be a part of the training regimen.

2. Does Medical School accomodate the eating schedule of an exerciser.
There are so many free lunches/talks, but these meals are rarely healthy. Usually its pizza or some type of sandwich. Good for the med student budget, but probably bad for the waistline.

3. Are there certain exercises I can substitute relative to the hardcore ones?
Can't help you here, it depends on your exercise goals.

 

[Law2Doc]

I'll be heading to the University of Kentucky this Fall (more like July 27th). I have had different sets of friends go through the system, and I have a fair grasp of what the schedules are like.

I pride myself on finally getting off my butt and exercising. I found that after I crossed the age of 24 my old lifestyle just wasn't cutting it. I'm just plain getting older, and it's getting harder for me to recover. So I started lifting weights, cross-training, and doing some cardio.

I've still got a long way to go, but I feel like I've made some vast improvements. My waistline is down from a 38 to a 34, and I've dropped some fat on my body (muscles are starting to show).

Having said that, a lot of my workout routines are based on the vast amounts of free time I have (not employed and doing nothing but interactive media and reading). With medical school on the horizons, my free time will be at a premium.

My questions to currently matriculating students are basically:
1. What kind of workout routines are you guys using?
2. Does Medical School accomodate the eating schedule of an exerciser.
3. Are there certain exercises I can substitute relative to the hardcore ones?

I just want to know what y'alls experience is. I have a vague plan right now, but I'd like to temper it with some much needed advice.

Carve out a block of an hour a day that is untouchable workout time no matter what. Do weights some days, cardio on others. This will probably all fall apart in third year, but should work fine during the others. Agree with the prior comment about free pizza being too large a part of your diet from here on in. But free is free.

 

[Doctor Bagel]

Carve out a block of an hour a day that is untouchable workout time no matter what. Do weights some days, cardio on others. This will probably all fall apart in third year, but should work fine during the others. Agree with the prior comment about free pizza being too large a part of your diet from here on in. But free is free.

The good news is that pizza's normally bad, which makes it a little easier to resist. Well, unless the people at your school order from more exotic places than Papa John's. 😱

If you're going to school and not homeschooling, I'd recommend bringing a lunch. We've all heard about how unhealthy hospital cafeteria food is, and it's true. Of course my school also has the oh so healthy Chick-fil-a option. Yay! 🙄

As for working out, you will have time to put in an hour a day during 1st and 2nd year. I get really wigged out during exam week and don't work out, but that's because I'm irresponsible and procrastinate too much.

Regarding the specifics of a workout routine and an eating plan, I think you can do whatever works for you provided you're organized. I would lean towards more time efficient types of exercise like intervals for cardio instead of 2 hours of steady state work, but that's really for you to work out.

 

[nowooftickets]

You can always make time in the morning before classes to workout.

 

[doctorp82]

Don't underestimate the power of the rest of the 23 hours in a day to derail any worth of an hour's workout. Lifestyle lifestyle lifestye....

As said above, make healthy eating choices. Avoid pizza (especially seconds) soda, too much late night junk food when studying, etc. Drink lots of water. Buy a bike and commute if you can/the area is conducive to it. Cut calories whereever you can (I like to buy tortillas instead of loaves of bread, and make wraps with spinach and such thrown in with meat and cheeze).

If your main goal is first to be healthy, second to have a beach body, start with healthy decisions and getting yourself educated on how to live healthier. If your first is to have a beach body, second to be healthy in general, switch them around to the right order 😀

 

[EBI831]

i have two guy friends (assuming that you're a guy based on waist size although i apologize if wrong) who are workout freaks going to kentucky med next year. i'm sure you'll meet them. stick with them and you'll never go wrong. you might even be able to eat all the junk and lose weight if you do their workout schedules. i talked to one of them and he fully intends on keeping up his 3 hr workouts on a daily basis even at the expense of class. go figure.

 

[da8s0859q]

Don't underestimate the power of the rest of the 23 hours in a day to derail any worth of an hour's workout. Lifestyle lifestyle lifestye....

^^

I have a personal trainer friend who lives fitness, and she can eat less-than-healthy stuff with the best of them and still look amazing.

Common sense plus everything in moderation, and you'll be alright.

 

[psipsina]

Its all about priorities really. We have a couple of guys in my class who have continued to body build through first year, they just wake up before the crack of dawn to do it. I didn't prioritize working out enough this year and regret it, I plan on making sure I do something active everyday next year after getting in the habit over the summer. You might have to give up some free time that could otherwise be used towards other activities but if you really put your mind to it and make it a priority its possible to keep up an exercise routine.

 

[whitesox]

Its definitely harder to get in shape than to stay in shape, so it would be a good idea to get as fit as you can this summer before matriculation and then just keep in the routine during the year, thats my plan at least. I also feel that my mind is sharpest when im working out everyday so that can be good motivation to stay at it even when the work piles on. Remember Roger Bannister broke the 4 minute mile while in med school training during his lunch break, so we should be able to AT LEAST do the same haha.

 

[RokChalkJayhawk]

Its all about priorities really. We have a couple of guys in my class who have continued to body build through first year, they just wake up before the crack of dawn to do it. I didn't prioritize working out enough this year and regret it, I plan on making sure I do something active everyday next year after getting in the habit over the summer. You might have to give up some free time that could otherwise be used towards other activities but if you really put your mind to it and make it a priority its possible to keep up an exercise routine.

Next year? Start today. After a couple years of having exercise a 3rd or 4th priority, I knocked it up to #2 (behind school) this past year, and I really feel better in everything I do. No reason to wait till next school year, or possibily 2008.

 

[psipsina]

Next year? Start today. After a couple years of having exercise a 3rd or 4th priority, I knocked it up to #2 (behind school) this past year, and I really feel better in everything I do. No reason to wait till next school year, or possibily 2008.

Lol, by next year I meant I would make it a habit over the summer so I would keep it up as an L2 (I just finished L1), not as in 2008. Sorry if that was confusing in my post, I'm so used to talking about academic years I seem to forget that other definitions of time cycles exist. I would start today but I'm recovering from surgery, as soon as I have the ok from my surgeon I will be starting the routine I hope to maintain when classes start up again.

 

[Hard24Get]

i have two guy friends (assuming that you're a guy based on waist size although i apologize if wrong) who are workout freaks going to kentucky med next year. i'm sure you'll meet them. stick with them and you'll never go wrong. you might even be able to eat all the junk and lose weight if you do their workout schedules. i talked to one of them and he fully intends on keeping up his 3 hr workouts on a daily basis even at the expense of class. go figure.

Most of what you guys have mentioned is applicable during the first 2 yrs of med school, but during the 3 & some of 4th year your schedule is not your own. Since I often have to go in at 6 and stay until past dinnertime, I am a fan of quick 30 min workouts. This rarely happens on my post-call days however, cause I am pretty tired. But I do try to take the stairs when I can in hospital, and choose sushi, etc, at the cafeteria, and keep cereal in my pocket. Any other 3-4th yr tips?

 

[Doctor Bagel]

Most of what you guys have mentioned is applicable during the first 2 yrs of med school, but during the 3 & some of 4th year your schedule is not your own. Since I often have to go in at 6 and stay until past dinnertime, I am a fan of quick 30 min workouts. This rarely happens on my post-call days however, cause I am pretty tired. But I do try to take the stairs when I can in hospital, and choose sushi, etc, at the cafeteria, and keep cereal in my pocket. Any other 3-4th yr tips?

Here in Oklahoma, our hospital cafeterias don't have fancy citified foods like sushi. You can get all the fried chicken and fried veggies you want though. 😉 Must be nice to be in a civilized place.

 

[MSTPbound]

Most of what you guys have mentioned is applicable during the first 2 yrs of med school, but during the 3 & some of 4th year your schedule is not your own. Since I often have to go in at 6 and stay until past dinnertime, I am a fan of quick 30 min workouts. This rarely happens on my post-call days however, cause I am pretty tired. But I do try to take the stairs when I can in hospital, and choose sushi, etc, at the cafeteria, and keep cereal in my pocket. Any other 3-4th yr tips?

Well, I haven't even made it to first year 🙄 , so take any suggestion I offer with a grain of salt. I do know a couple of things about exercise, so here goes.

For training on the go, I have always been a fan of:

1. Whole body resistance training.
2. Interval training.

Whole-body resistance training can be challenging because it requires technique that you should usually be taught by a seasoned professional in order to get the maximum benefit with minimum risk of injury to oneself. Your goals will dictate the best protocol - but lets say strength (the ability to produce sufficient internal force in a muscle to overcome an external counter-force) and muscle tone are your primary goals in terms of musculoskeletal fitness. There are certain movements that provide you with tremendous whole-body fitiness return for minimal time investment, such as:

1. Deadlifts
2. Power Clean and Jerk
3. Back Squats
4. Front Squats
5. Pull Ups
6. Dips
7. Lat Pull Downs
8. Over Head Presses
9. Dumbbell Bench Presses
10. One Arm Rows

There are other movements, but these are some personal favorites that I have used for myself, and my (former) clients, when pressed for time. If you know what you're doing, and the weight is heavy enough, then you can get through a full-body resistance training workout in 10-20 minutes using anywhere from one-to-not-more-than-three of the above movements. Keeping the weight as heavy as possible, in a resistance range that lets you complete as few as 3 to no more than 6 repetitions (10 reps for bodyweight exercises), with 2.5 to 5 minutes of rest in between sets depending on how much time you have, you can tax your body effectively using no more than 2 sets of a movement, or 3 sets tops if you use the first one or two sets as an adequate warm up. For example, if I'm on the go, and I want an effective full-body routine in, say, 10 minutes, I might:

I. Perform One Warm up Set of Deadlifts (10 reps at 135).
II. Perform One Set of Pull Ups (Maybe 10 at bodyweight)
III. Perform One Set of Dips (Maybe 10 at bodyweight).

Rest for 2 minutes. Then:

I. Perform One Working Set of Deadlifts (Say, 6 reps at 225).
II. Perform One Set of Pull Ups (Maybe 10 at bodyweight, less if I hang weight around my waist)
III. Perform One Set of Dips (Maybe 10 at bodyweight, less if I hang weight around my waist).

And that's it. If I can afford the time it takes to do a third set, I will, but I don't have to because I know that physiologically, my job is done at this point, and I can be on my way. The whole thing will take me about 8-10 minutes. 15 minutes if I'm out of shape, and need more than 2 minutes recovery. Yes, you may be a bit exhausted, or even light-headed or nauseous if you're not used to working at this intensity... but provided that you've gotten a physician's clearance for serious exercise, you'll get used to it, and your job will definitely be done by the end. 😉

Same principle goes for interval training, which gives me a nice mix of aerobic and anaerobic fat-burning work. By interspersing 15-30 second MAX SPEED sprints with lower speed recovery periods of about 2-3 minutes, I can make the most of however much time I've got for an aerobic workout, whether 10, 20, or 30 minutes.

These protocols work for women and men alike. Hope this helps! Feel free to PM me if you've got any specific questions... there aren't too many things that I REALLY know, but exercise physiology, I know.

Good Luck!

-MSTPbound

 

[Critical Mass]

Papa Johns is disgusting and gave me food poisoning once. Our hospital food isn't that great either.

I only study on the elliptical, so I get more exercise in medical school than ever before.

 

[msundi83]

Well, I haven't even made it to first year 🙄 , so take any suggestion I offer with a grain of salt. I do know a couple of things about exercise, so here goes.

For training on the go, I have always been a fan of:

1. Whole body resistance training.
2. Interval training.

Whole-body resistance training can be challenging because it requires technique that you should usually be taught by a seasoned professional in order to get the maximum benefit with minimum risk of injury to oneself. Your goals will dictate the best protocol - but lets say strength (the ability to produce sufficient internal force in a muscle to overcome an external counter-force) and muscle tone are your primary goals in terms of musculoskeletal fitness. There are certain movements that provide you with tremendous whole-body fitiness return for minimal time investment, such as:

1. Deadlifts
2. Power Clean and Jerk
3. Back Squats
4. Front Squats
5. Pull Ups
6. Dips
7. Lat Pull Downs
8. Over Head Presses
9. Dumbbell Bench Presses
10. One Arm Rows

There are other movements, but these are some personal favorites that I have used for myself, and my (former) clients, when pressed for time. If you know what you're doing, and the weight is heavy enough, then you can get through a full-body resistance training workout in 10-20 minutes using anywhere from one-to-not-more-than-three of the above movements. Keeping the weight as heavy as possible, in a resistance range that lets you complete as few as 3 to no more than 6 repetitions (10 reps for bodyweight exercises), with 2.5 to 5 minutes of rest in between sets depending on how much time you have, you can tax your body effectively using no more than 2 sets of a movement, or 3 sets tops if you use the first one or two sets as an adequate warm up. For example, if I'm on the go, and I want an effective full-body routine in, say, 10 minutes, I might:

I. Perform One Warm up Set of Deadlifts (10 reps at 135).
II. Perform One Set of Pull Ups (Maybe 10 at bodyweight)
III. Perform One Set of Dips (Maybe 10 at bodyweight).

Rest for 2 minutes. Then:

I. Perform One Working Set of Deadlifts (Say, 6 reps at 225).
II. Perform One Set of Pull Ups (Maybe 10 at bodyweight, less if I hang weight around my waist)
III. Perform One Set of Dips (Maybe 10 at bodyweight, less if I hang weight around my waist).

And that's it. If I can afford the time it takes to do a third set, I will, but I don't have to because I know that physiologically, my job is done at this point, and I can be on my way. The whole thing will take me about 8-10 minutes. 15 minutes if I'm out of shape, and need more than 2 minutes recovery. Yes, you may be a bit exhausted, or even light-headed or nauseous if you're not used to working at this intensity... but provided that you've gotten a physician's clearance for serious exercise, you'll get used to it, and your job will definitely be done by the end. 😉

Same principle goes for interval training, which gives me a nice mix of aerobic and anaerobic fat-burning work. By interspersing 15-30 second MAX SPEED sprints with lower speed recovery periods of about 2-3 minutes, I can make the most of however much time I've got for an aerobic workout, whether 10, 20, or 30 minutes.

These protocols work for women and men alike. Hope this helps! Feel free to PM me if you've got any specific questions... there aren't too many things that I REALLY know, but exercise physiology, I know.

Good Luck!

-MSTPbound

Good stuff right here

 

[soeagerun2or]

I only study on the elliptical, so I get more exercise in medical school than ever before.

Lol for many reasons

 

[Green912]

http://www.pytlik.com/escape/navyseals2.html
May seem cheesy but you build your stamina pretty quickly. I've skipped the swimming part and only recently began to run due to the weather. Takes very little equipment.

 

[old_boy]

I only study on the elliptical, so I get more exercise in medical school than ever before.

Not sure if this was a joke or not, but when mcat studying I would bring a stack of flashcards to the gym with me and study them while running on the treadmill. sure made the time go by - sometimes would run 7 or 8 miles that would be feel like 5 minutes if i was studying something particularly difficult. i plan on doing the same thing in med school.

 

[Long Dong]

My questions to currently matriculating students are basically:
1. What kind of workout routines are you guys using?
2. Does Medical School accomodate the eating schedule of an exerciser.
3. Are there certain exercises I can substitute relative to the hardcore ones?

I just want to know what y'alls experience is. I have a vague plan right now, but I'd like to temper it with some much needed advice.

Not a marticulating student, but a marticulating intern and having gone threw the med school fittness roller coaster let me give you my 2 cents (more like fiddy cents). All this depends really on you, what's your body type, what kind of gains you want and how do you get them. It's like studying for mcat or boards. There well always be the guy who says I studied 2 weeks and got 2 S.D. above the mean, while a guys like me have to do 10X more studying to get a similar result. Same goes with the gym. If you are a hard gainer and you go ask, that guy who is so genetically gifted, that he "can eat less-than-healthy stuff with the best of them and still look amazing," or just touch the weights and have 20 inch guns, for advice it wouldn't mean much. So if you are a hard gainer like me then this is for you.

1. I used 6 days a week, semi push one day pull the next day routine. Example
Mon-shoulders (db presses, upright row, side laterals)
Teu-biceps (bar curls, db curls), hamstrings (machine), 30 minutes cardio
Wen-chest (bench press, inclined db, dips)
Thur-Quads (squats, extensions), calfs raises, 30 minutes cardio
Fri-back (pully rows, pullups, shrugs)
Sat-tris (skull crushers/extensions, sitted db exten), 30 minutes cardio
For a hard gainer I believe in doing 2 sets of very light warm ups and then going as heavy as possible but being able to still get 5 reps a set with good form for the first exercise. The second excercise for that body part should be light enough that you can get out 8-10 reps. This way you train heavy (mass/strength) w/the first exercise and then train for the pump with the second exercise for that body part. This routine is geared for more upper body. I would work out at night around 9 pm just when I was getting sleepy from studying, this would wake me up and I'd be amped enough to squeeze out another 2 hours of studying. Except on fri and sat in which I'd go out. I'd also listen to lectures (class lectures year 1, board review lectures year 2) during my workouts so I wouldn't feel so guilty about how much time I spent in the gym usual 45 minutes on non cardio days, and 75 minutes on cardio days.

2. Yes, but all bets are off during 3rd year. In 3rd year I was in the worst shape of my life, put on 3-4 inches of pure fat on my gut, eating maybe 2 meals a day and over eating when I did get a chance to eat. It got so bad that my pants weren't fitting anymore, I had to actually walk around the hospital with the top button of my pants unbuttoned in order for them to fit. Compound that with the subjective BS evals, and the feeling of learned helplessness during 3rd year, it just sucks a$$. Just had to vent.😀

3. IMHO no, nothing can beat your bang for the buck then good compound movements like bench press or rows, esp for a hard gainer who wants size and strength. And if you eat right IMO the definition well follow.

 

[MarzMD]

http://www.pytlik.com/escape/navyseals2.html
May seem cheesy but you build your stamina pretty quickly. I've skipped the swimming part and only recently began to run due to the weather. Takes very little equipment.

I just started doing this this week. Im interested to see the results....or how long it takes for me to give up.

 

[Dimness]

Thank you guys (and gals if there are any 😉 ) for the wonderful advice. My split right now is as follows:

Day 1: Circuit training
Day 2: Cardio (run/jog)
Day 3: rest
Day 4: Strength/Core Training
Day 5: Cardio (swim)
Day 6: rest

Clean, rinse, repeat.

I eat about five times a day. In the morning, I cook breakfast. Three eggs (only one yolk), two pieces of whole wheat toast, glass of OJ, and bowl of cereal/oattmeal. Then I workout after a 1 hour digestion. I'll have a lactose free milk with Ovaltine and chocolate whey after every work out. Other days I'll use orange gatorade and vanilla whey. I'll follow up with a meal two hours later. Usually dry rub chicken breast with brown rice. I use a ****load of garlic. The next meal is basically a 1/2 bag of spinach, cottage cheese with carrots. My evening dinner is a slices of fish (I hate tilapia, too bland). My before bed meal is a chocolate whey protein shake.

Any more recommendations? Anything I can do to make chicken breast more exciting? 🙂

 

[msundi83]

chicken breast is better if you marinade it. there are some good low cal marinades out there and even better recipes if you do a google search.

 

[thegymbum]

Papa Johns is disgusting and gave me food poisoning once. Our hospital food isn't that great either.

I only study on the elliptical, so I get more exercise in medical school than ever before.

Haha, I hear ya. I'm a triathlete and do a lot of my biking indoors with a book on the bike... and if I have too much work to get a run in, swap the run for some elliptical time... while studying, of course 😉 Double tasking on the swims might not work so well 😀

Anyway, sorry to ramble off topic. Good luck with getting the workout schedule figured out. I bet you'll be able to work something in.

As for the chicken, what if you tried swapping other lean protein sources so you didn't get too tired of it? Maybe fish, turkey, veggie burgers every now and then for a little variety..?

 

[AuburnPreVet]

Personally, I adore food. I'll admit it.
So, my pursuit of "health" hasn't been terribly easy. I just started working out again this semester (mid January)... and eating fairly healthy. It's going well so far. Hopefully I'll continue when I matriculate in the Fall (vet).

I'm curious as to what ya'll are taking in the way of vitamins, etc? (if any)

 

[njbmd]

My questions to currently matriculating students are basically:
1. What kind of workout routines are you guys using?
2. Does Medical School accomodate the eating schedule of an exerciser.
3. Are there certain exercises I can substitute relative to the hardcore ones?

I just want to know what y'alls experience is. I have a vague plan right now, but I'd like to temper it with some much needed advice.

I went into medical school strong, buff and a regular 10-K runner. I was benching 125lbs (female) and leg pressing 400lbs. By the end of my freshman year, I had gained 30 pounds. I literally studied and ate. That summer, I taught and ate. By the end of second year, I had put on 65 lbs to which I added another 20 between third and fourth year.

I carried around this extra weight (almost an entire person) through the first three years of my General Surgery residency. It was so hard that, believe me, I FOUND ways to get an hour's worth of workout into my busy schedule. If I don't get into the gym, I walk flights of stairs after work or when I am on call. During my research year, I actually got back into a good workout routine (cardio and lifting).

The thing that made the biggest difference was getting my diet healthy. I just leave the pizza (and drug company goodies) alone. If I go out to a restaurant, I have them split the entre before it comes to the table (one-half goes home in a doggie or dragon bag). I drink water instead of soda and limit my caffeine (god, I love a fresh steaming cup of Joe)to one cup daily.

The weight has been coming off and it's staying off for good. My bench press is inching back up above 100 lbs and my leg press is at 350lbs. My best advice is take the time and get in good shape while you are in medical school. Take veggies for snacking while studying and leave the sugary drinks alone. Take that hour and hit the weights. If I had stayed in shape, residency would have been easier. I was fortunate not to have destroyed my health completely with all of that weight.

When I look back on it, I could have worked out and listened to drill tapes at the same time. I could have walked after dinner instead of sitting behind a desk. Yes, I got great grades but I almost lost my health. In hindsight, I could have taken that time and worked out and still kept the grades up.

Don't be me or you will add to the stress of residency which would not be good. Get a plan and stay with it. If you slack off, get right back on. 😱

 

[etudiante04]

I went into medical school strong, buff and a regular 10-K runner. I was benching 125lbs (female) and leg pressing 400lbs. By the end of my freshman year, I had gained 30 pounds. I literally studied and ate. That summer, I taught and ate. By the end of second year, I had put on 65 lbs to which I added another 20 between third and fourth year.

I carried around this extra weight (almost an entire person) through the first three years of my General Surgery residency. It was so hard that, believe me, I FOUND ways to get an hour's worth of workout into my busy schedule. If I don't get into the gym, I walk flights of stairs after work or when I am on call. During my research year, I actually got back into a good workout routine (cardio and lifting).

The thing that made the biggest difference was getting my diet healthy. I just leave the pizza (and drug company goodies) alone. If I go out to a restaurant, I have them split the entre before it comes to the table (one-half goes home in a doggie or dragon bag). I drink water instead of soda and limit my caffeine (god, I love a fresh steaming cup of Joe)to one cup daily.

The weight has been coming off and it's staying off for good. My bench press is inching back up above 100 lbs and my leg press is at 350lbs. My best advice is take the time and get in good shape while you are in medical school. Take veggies for snacking while studying and leave the sugary drinks alone. Take that hour and hit the weights. If I had stayed in shape, residency would have been easier. I was fortunate not to have destroyed my health completely with all of that weight.

When I look back on it, I could have worked out and listened to drill tapes at the same time. I could have walked after dinner instead of sitting behind a desk. Yes, I got great grades but I almost lost my health. In hindsight, I could have taken that time and worked out and still kept the grades up.

Don't be me or you will add to the stress of residency which would not be good. Get a plan and stay with it. If you slack off, get right back on. 😱

Wow, how do you avoid caffeine as a medical professional?? Long, rough med school days, stressful residency, etc. I myself am not a coffee drinker, but I've been told that I would be converted before med school is over, because no med student can live without coffee. We'll see how long I last!!

I like the rest of your advise. Its like my undergrad experience, and now in med school, I'm taking better care of my health by watching my diet and exercising a lot more.

 

[nvshelat]

I'm combining the 5x5 with 30 mins of cardio daily. I like the 5x5 because it's fairly quick but gets you pretty big. It consists of 5 sets of 5 reps. Ex:

Monday - Bench, Row, Squat, Tris, Abs
Wed - Deadlift, Chins, Military press, Squats, Bis, Abs
Fri - Bench, row, squat, tris, abs.

Say on monday youre supposed to do 225. You would do 5 sets of 5 reps of 225. On Friday, your goal would be, by the fifth set, to hit 235 lets say. You would work up by increments, so that on Friday you would hit 195, 205, 215, 225, 235, all at 5 reps a piece. Give it 4-6 weeks and you see big improvements. For Weds, I alternate by week (week 1 steady, next week increment)

It also helps to put money where your mouth is, atleast for me. Only after I signed up for the Philadelphia Half Marathon did I start seriously training for it. Mainly cuz I'm so cheap I would've killed myself if I wasted the $50. It also helps that I can't diet for my life - I just love food too much, so I have to put twice the amount of work into working it off. 😳

 

[msundi83]

I'm combining the 5x5 with 30 mins of cardio daily. I like the 5x5 because it's fairly quick but gets you pretty big. It consists of 5 sets of 5 reps. Ex:

Monday - Bench, Row, Squat, Tris, Abs
Wed - Deadlift, Chins, Military press, Squats, Bis, Abs
Fri - Bench, row, squat, tris, abs.

Say on monday youre supposed to do 225. You would do 5 sets of 5 reps of 225. On Friday, your goal would be, by the fifth set, to hit 235 lets say. You would work up by increments, so that on Friday you would hit 195, 205, 215, 225, 235, all at 5 reps a piece. Give it 4-6 weeks and you see big improvements. For Weds, I alternate by week (week 1 steady, next week increment)

It also helps to put money where your mouth is, atleast for me. Only after I signed up for the Philadelphia Half Marathon did I start seriously training for it. Mainly cuz I'm so cheap I would've killed myself if I wasted the $50. It also helps that I can't diet for my life - I just love food too much, so I have to put twice the amount of work into working it off. 😳

I do a very similar program based on Bill Starr's classic 5x5 routine. I also do a similar amount of cardio. Its one of the best routines ever...has truly stood the test of time. Teaches one a lot about programming and training theory as well.

Here is a great site. Make sure you know how to do these lifts first though.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

 

[shantster]

Papa Johns is disgusting and gave me food poisoning once. Our hospital food isn't that great either.

I only study on the elliptical, so I get more exercise in medical school than ever before.

I also once got food poisoning from Papa Johns. I even got giardia from them in Nicaragua. 👎

 

[shantster]

I agree with people that say to prioritize the workout. I've done that throughout college and have been able to stay in better shape than other people I know since they would prioritize things like TV before it. If you are able to do it first thing in the morning, it's much easier to stay on the schedule since it will be done right away. That way you won't have the temptation to skip it if you find that you are behind with what you wanted to get done. It also is a good way to wake up in the morning and it will help you stay more focused.

As for my actual workout, I've switched from machine weights to all free weights. As people have said it is a much better workout since the compound exercises are more efficient. I workout 4-5 times a week and do cardio for 30 minutes, stretch, and weights. I split the weights up so that I do one day of upper body and then the next time I do lower body and abs. Here's been the breakdown:

*Upper Body
-Pushups
-Upright row
-Bench Press
-Front/Lateral shoulder raise
-Single Arm Back Row
-Triceps Dips
-Biceps Curl
-Overhead Triceps Extension

*Lower Body/Abs:
-Pilates
-Squats
-Back Extension
-Lunges
-Side Bends
-Calf Raises

All in All, it would take me about an hour and a half from the time that I woke up, got dressed, went to the workout room in my apartment complex, worked out, and came back.

As for eating, the big thing that's helped me is keeping the junk food out of the apartment. If it's not there, I can't eat it. My snack food consists of pretzels, whole grain english muffins with strawberry preserves, baby carrots, oatmeal (in winter), and garlic pita chips. All my breads and pastas are whole grain. If I had to eat lunch while at school, I made sure that I brought my lunch with me, and that was always two peanut butter and jelly sandwiches (w/ lowfat peanut better - tastes better) and baby carrots.

Hope that helps.

 

[SoCuteMD]

I also once got food poisoning from Papa Johns. I even got giardia from them in Nicaragua. 👎

I threw up after I ate Papa John's once - but I'm not sure if it was the pizza or the strawberry daquiri, shots of absolut, and bottle of beer that did it.

 

[da8s0859q]

I threw up after I ate Papa John's once - but I'm not sure if it was the pizza or the strawberry daquiri, shots of absolut, and bottle of beer that did it.

Yeah, definitely the pizza.

 

[Critical Mass]

My questions to currently matriculating students are basically:
1. What kind of workout routines are you guys using?
2. Does Medical School accomodate the eating schedule of an exerciser.
3. Are there certain exercises I can substitute relative to the hardcore ones?

I definitely enjoy spending time at the Y, and I always make time to eat out. 😀 As for #3, I prefer hardcore.

old_boy-no joke, I spent 30 hours on the elliptical during my finals block week, lost about 7 pounds in sweat, and burned about 18,000 calories while studying.

gymbum, is that really you in the avatar? I see that you are in Kansas, my home state. 😍 Can you send me a bathing suit photo so that I can include you in my avatar?

 

[mudphudwannabe]

Well, I'm relatively new to the whole working out thing and not really in the same league as most of you guys, but I can definitely say there is time to work out in med school if you make it a priority. I gained about 20 pounds between senior year of undergrad and first year of med school (no, I didn't take any time off between). I decided this year to really get healthy, and I'm down 25 pounds from my all time high last year and still losing.

I usually spend 30-45 minutes on the stationary bike or elliptical and then stretch and do upper body or ab exercises -- I try to do this most days, but usually it ends up being 3-4 times a week (not for lack of time, though). I had been taking a yoga class at the med school during the semester once a week, too. I don't study when I'm working out -- I consider that "me time." I still don't really enjoy working out, so I don't want to have a negative association with it, either. 🙂 I like to listen to music or my husband and I will watch a TV show on DVD while we work out. I'm pretty lucky in that we have all the equipment we need here at home, but you could definitely still work it into your day if you use your school's gym.

As far as eating right..well, that can be more of an effort. Our school cafeteria is actually reasonably good and has some healthy options like sandwiches, but I prefer to bring lunch when I need to since I'm kind of a cheapskate. I love to cook, but it can be hard being motivated to prepare a nice meal after a long day. We don't eat out a lot, but we do fall into the trap of eating a lot of processed food sometimes. It definitely helps to bring snacks, especially if I have a full day of lectures. My stomach's usually growling by 10am, so I bring some soy nuts and fruit to tide me over.

 

[francisdoss]

Here in Oklahoma, our hospital cafeterias don't have fancy citified foods like sushi. You can get all the fried chicken and fried veggies you want though. 😉 Must be nice to be in a civilized place.

Are you in Oklahoma or, or in Kentucky??????

 

[Doctor Bagel]

Are you in Oklahoma or, or in Kentucky??????

So Kentucky's as bad? 🙂

 

[francisdoss]

So Kentucky's as bad? 🙂

KFC...Hahaha

 

[Critical Mass]

KFC...Hahaha

Isn't that supposed to stand for Kitchen Fresh Chicken now? I had heard that they were trying to distance themselves from the "Fried" part of their name.

 

[Doctor Bagel]

Isn't that supposed to stand for Kitchen Fresh Chicken now? I had heard that they were trying to distance themselves from the "Fried" part of their name.

Well, they do have a new commercial now about how it's healthy to eat their food now because it's trans fat free. 🙄

Yeah, I think their official name now is KFC, and they never mention the Kentucky or the Fried part.

 

[Timmythemic22]

First of all, I think this is a great thread. I was an overweight (most likely obese) child up through high school, and have almost obsessively trying to maintain my current level of fitness and health. Although I'm going to be an M1 this coming august, I have taken a SMP program that ran a schedule similar to M1s.

Two additional websites I think everyone should check out:

www.fitday.com - to keep track of your general caloric, fat, carb, protein intake

www.abcbodybuilding.com - a bit off an odd religious-themed body-building site, but the articles, diets, workout routines are priceless

Currently, I'm trying to work out six days a week. I generall keep it 3 weight days, 3 cardio days

My weight splits: Chest/tris, Back/bis, shoulders/traps
At times, I'll substitute a leg weight day instead of running. (For some reason I have tree trunk legs that are really weak).

Anyway, I'll probably post more of my workouts when I start school. For now, I'm really happy this thread is here and I think it will be a great way to motivate each other.

Tim

 

[thegymbum]

Personally, I adore food. I'll admit it.
So, my pursuit of "health" hasn't been terribly easy. I just started working out again this semester (mid January)... and eating fairly healthy. It's going well so far. Hopefully I'll continue when I matriculate in the Fall (vet).

I'm curious as to what ya'll are taking in the way of vitamins, etc? (if any)

I take a multivitamin, calcium supplement, potassium supplement.... and a vitamin B supplement on mornings after any evenings that may have invovled a bit much partying 🙄

 

[Cards21aceking]

Hey guys,

I was hoping for some advice/inspiration for this summer. I really want to exercise and work out over the summer, but I am really self conscious about my body and get intimidated by all the other guys there who eat/sleep/breathe exercise (and make me look like a shrimp.) Just for background, i'm about 5'5''/140. I never made working out a priority during the school year, but i'm hoping to start after finals end next week and continue it into MS2.

Does anyone have any good websites that can offer a good workout plan with pictures? It really seems like you all know what you're talking about when you mention specific exercises, but I really have no idea what half of those are (like military press...). I went to the gym a bit in undergrad and ended up using the chest press, biceps, triceps and ab machines....but that was about it. I do push-ups and crunches at home every so often, but I don't think that really counts as a workout. I know that free weights are supposed to be better than machines since they build 'stabalizer' muscles (this was told to me by a friend who works out), but I'm really worried that i'll injure myself since i have no clue what i'm really doing.

Anyhow, any thoughts would be most greatly appreciated.

p.s. I found this website that has images and a workout plan (http://www.bodybuilding.com/fun/gluhareff11.htm), but i wanted to see if anyone had any others they found helpful.

Thanks!

 

[Gut Shot]

Anyhow, any thoughts would be most greatly appreciated.

Less than $18 on Amazon.

Although light on pictures, perhaps the most useful guide I've read for the not-so-genetically-gifted is Stuart McRobert's Brawn. Great advice... horribly written.

 

[msundi83]

Hey guys,

I was hoping for some advice/inspiration for this summer. I really want to exercise and work out over the summer, but I am really self conscious about my body and get intimidated by all the other guys there who eat/sleep/breathe exercise (and make me look like a shrimp.) Just for background, i'm about 5'5''/140. I never made working out a priority during the school year, but i'm hoping to start after finals end next week and continue it into MS2.

Does anyone have any good websites that can offer a good workout plan with pictures? It really seems like you all know what you're talking about when you mention specific exercises, but I really have no idea what half of those are (like military press...). I went to the gym a bit in undergrad and ended up using the chest press, biceps, triceps and ab machines....but that was about it. I do push-ups and crunches at home every so often, but I don't think that really counts as a workout. I know that free weights are supposed to be better than machines since they build 'stabalizer' muscles (this was told to me by a friend who works out), but I'm really worried that i'll injure myself since i have no clue what i'm really doing.

Anyhow, any thoughts would be most greatly appreciated.

p.s. I found this website that has images and a workout plan (http://www.bodybuilding.com/fun/gluhareff11.htm), but i wanted to see if anyone had any others they found helpful.

Thanks!

bodybuilding.com is an okay resource for info. check out the forms and keep reading. you'll hear so much info (and a lot of dogma) about fitness and nutrition that it just takes a lot of reading before you really can separate what is good advice and what isn't. Don't be intimidated by other dudes. Any guy who tries to give you a hard time for getting into lifting is a lame-ass. Some other sites that have okay info are

elitefitness.com
t-nation.com

You're right to concentrate on learning the proper form in lifts first. Don't get discouraged.

 

[nowooftickets]

My weight splits: Chest/tris, Back/bis, shoulders/traps
At times, I'll substitute a leg weight day instead of running. (For some reason I have tree trunk legs that are really weak).

They are weak cause you dont work them!!! You really dont need extra trap work if you are doing deadlifts. Leg day is really the most important to have in a program. Deads + Squats = muscle maintenance/growth everywhere in the body.

Also for the op or anyone else, nutrition is 90% of being where you want to be with your body. I would check out the article section of http://www.johnberardi.com/ for great exercise nutrition information (the guy has a PhD in exercise biology and nutrient biochemistry and is a former body builder). He is big in t-nation.com too.

 

[nowooftickets]

Does anyone have any good websites that can offer a good workout plan with pictures? It really seems like you all know what you're talking about when you mention specific exercises, but I really have no idea what half of those are (like military press...).

Here is a pretty good site. It sorts out the exercises by muscle groups and there is a little video of a guy performing the exercise.

http://www.exrx.net/Lists/Directory.html

I also attached a file that has pretty much all the common exercises with links to various sites if you don't want to explore the site above.

Also, I will post a pretty good beginers 5x5 program when I get home because I cant find the link right now for you. I have the Arnold book and it's pretty good to learn the exercises but if you try the workout routines in there you will probably end up hurting yourself/over training.

 

[rachmoninov3]

It took me a while to get into medical (I'm four years older than what I would guess is the 'average' age for MS1s), so the thought of being around women younger than I am is certainly a good motivator for keeping in shape!

For any runners out there: I found this great 3X/week half-marathon training program (go to runnersworld.com and search for 'your better half' under training programs) that includes one day of speed work, one tempo, and one long run. (though I'm sure finding the time and a safe place for a 12 or 13 mile long run will be difficult in a new city as opposed to the country runs I've been used to). It works great, and after I get to the end of the ten week program I just start it again, constantly trying to get faster.
If I've been bad as far as my diet, I throw in some weights (walking lunges, misc plyometrics) on the off days.

As for diet:
My husband is diabetic, so that cuts a lot of the crap out of our grocery cart right away. For the rest, I try to think of two things to keep me motivated: The 21 and 22 year females in my class, and the thought of one of the doctors that I work with looking into my grocery cart and me not being embarrased!

Let's see if I can keep it up this next year!

(I really will have to b/c I'm going from living and running at 7500 feet to 4000 or 5000 feet! So I'll run faster, but not burn as many calories).