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Message
OT Workout Folks - Guidance Needed
Posted on 8/2/15 at 10:59 am
Posted on 8/2/15 at 10:59 am
Middle aged not in great shape. I am looking for a workout that will help build muscle in the main muscle groups added with exercises to improve body fat loss. Anybody out there that can point me to an actual step by step workout for this? I think I know most of the exercises but want something that says how to pick weights and reps and so on. Thinking 4-6 weeks before I would want to change to mostly strength training. Any help appreciated. Thanks
18
Posted on 8/2/15 at 11:06 am to bcwarb
5 yrs ago I was in your shoes. I started off with just doing cardio, then added in machine lifts, then added in free weights. Now I do mostly free weights and not enough cardio but I have some feet problems I'm working through.
I'm currently doing Wendler 5-3-1. You can find it in the internet.
Good luck.
I'm currently doing Wendler 5-3-1. You can find it in the internet.
Good luck.
Posted on 8/2/15 at 11:11 am to LSUSUPERSTAR
Thanks SuperStar 
Posted on 8/2/15 at 11:14 am to bcwarb
I also bring a little book with me to track what I'm doing. I find it helps my efficiency when I get into the gym.
Posted on 8/2/15 at 11:16 am to bcwarb
Crossfit. Find a good gym and start off very slow and light. I was in your shoes 2 years ago. I've totally changed my body.
Posted on 8/2/15 at 11:17 am to bcwarb
Would recommend the 5x5 Strong lifts workout and then do some type of cardio on off days. Very simple workout plan that let's you start light and focus on form before getting too heavy. Great way to build overall strength in a hurry.
Your diet is going to be as,or more, important than your workout plan if you're trying to lose fat.
Your diet is going to be as,or more, important than your workout plan if you're trying to lose fat.
Posted on 8/2/15 at 11:18 am to bcwarb
Superstar is correct, you need to get your body in semi good shape before you start lifting or you will hurt yourself. Once you get going stick with compound exercises that incorporate several muscle groups, squats being a prime example. If your gym has personal trainers you may want to consider a training session 1x per week to get started.
Posted on 8/2/15 at 11:33 am to Tigah Jr
Thanks folks for the help. 
Posted on 8/2/15 at 11:39 am to bcwarb
SL 5x5 is a great program for beginners. It covers all of your main compact lifts and allows you to start light and progress at your own pace. You can work in cardio on your non lifting days, but understand that without diet improvement, your weight loss will be minimal no matter how often you lift. Get the my fitness pal app, it's an excellent tool to help you count calories and is very easy to use. Once you figure out your maintenance caloric intake, you can adjust up or down from there.
Posted on 8/2/15 at 11:42 am to bcwarb
Honestly, P90X is probably a good place to start. I don't normally buy into that bullshite, but there are plenty of people on this board and who I know personally that have had success on that program, probably because it is so regimented and easy to follow.
The other thing that you probably need to do is change your diet, as that's probably more than half the battle to getting in shape and losing fat.
The other thing that you probably need to do is change your diet, as that's probably more than half the battle to getting in shape and losing fat.
Posted on 8/2/15 at 11:43 am to BigPerm30
quote:
Crossfit. Find a good gym and start off very slow and light. I was in your shoes 2 years ago. I've totally changed my body.
How can you tell a middle-aged man to do crossfit? I would think thats the worst idea because if he gets injured, his weight could snowball really quick being unable to exercise.
To the OP, do NOT do crossfit. Do that which has the least risk of injury and works you out. Crossfit is super unnecessary if you're just trying to stay in the shape that is reasonable for someone who is your age w/ your lifestyle.
Oh yeah, Crossfit also will be 5x more expensive than any gym you might join.
Posted on 8/2/15 at 11:50 am to tiggerthetooth
I never understood why crossfit costs that much
Posted on 8/2/15 at 11:53 am to lsucoonass
quote:
I never understood why crossfit costs that much
Because their original client base was moronic enough to pay that price initially. I know of douche bags who pay a crossfit fee AND a regular gym fee.
Im thinking maybe I should create my own crossfit gym and charge $30/month to run all the other places out of business, and then liquidate that business to finally end crossfit.
Posted on 8/2/15 at 11:58 am to bcwarb
start with 5X5 stronglift program. cut the carbs as much as you can, it's by far the most effective way to lose fat.
don't be a cardio bunny. most overweight people without knowledge do endless low-intensity treadmill exercises, then give up shortly after not seeing significant results. weight training is the greatest exercise for men.
don't be a cardio bunny. most overweight people without knowledge do endless low-intensity treadmill exercises, then give up shortly after not seeing significant results. weight training is the greatest exercise for men.
Posted on 8/2/15 at 11:59 am to Phat Phil
quote:
don't be a cardio bunny. most overweight people without knowledge do endless low-intensity treadmill exercises, then give up shortly after not seeing significant results. weight training is the greatest exercise for men.
Or they could do higher intensity treadmill exercises........
Posted on 8/2/15 at 11:59 am to tiggerthetooth
quote:
I never understood why crossfit costs that much
Because you have a semi-personal trainer. Most classes have between 5 to 7 people in it. Where else can you get that kind of unlimited training for that price? Plus everything is programed already.
Posted on 8/2/15 at 12:01 pm to tiggerthetooth
quote:
How can you tell a middle-aged man to do crossfit? I would think thats the worst idea because if he gets injured, his weight could snowball really quick being unable to exercise.
you have no idea what you're talking about
Posted on 8/2/15 at 12:03 pm to BigPerm30
quote:
Because you have a semi-personal trainer. Most classes have between 5 to 7 people in it. Where else can you get that kind of unlimited training for that price?
What is the trainer telling you that is so detailed and informative that you have to may $100+ to receive said information?
quote:
Plus everything is programed already.
Last I checked, it's not exactly a complicated program. i guarantee you I could google right now about 20 different cross-fit "programs"that would be sufficient to obtain the same thing you pay $100+ for. Then all I need is some monkey bars, a rope, something high to jump on, and a tractor tire.
This post was edited on 8/2/15 at 12:04 pm
Posted on 8/2/15 at 12:07 pm to Lester Earl
quote:
you have no idea what you're talking about
If he's injured for 4 weeks (which can happen easily), he could gain a good 20 lbs fairly easy. Don't see how thats hard to understand.
Enjoy the great crossfit techniques in this here video.
Posted on 8/2/15 at 12:11 pm to tiggerthetooth
quote:
If he's injured for 4 weeks (which can happen easily), he could gain a good 20 lbs fairly easy. Don't see how thats hard to understand.
cause anyone can do Crossfit. He doesn't have to get in shape first. That's the biggest misconception in any type of working out, not just cross fit.
the video doesn't mean anything. I could walk into any gym right now and find someone doing an exercise wrong. Doesn't mean I'm going to lump all those gyms together.
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