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Workout routine recommendations for a 55 year old
Posted on 10/1/23 at 4:00 pm
Posted on 10/1/23 at 4:00 pm
Looking to lose 15-20 lbs and become more fit
Posted on 10/1/23 at 4:25 pm to Jim bean xxx
Start lifting weights 3 days per weak progressively, with a barbell or dumbbells or even if you wanted use gymnastic rings
Walk for a hour 3 other days
Eat in a caloric deficit
Eat your bodyweight in grams of protein, literally
For a plan, an linear progression program will work for barbell. I always suggest 531 beginner prep school for older guys. You can google to find spreadsheet.
For dumbbell, I like ppsa db strength. 1st month start with just first two super sets, then add the third the next, then the 4th then the cardio section.
For bodyweight, I suggest gymnastics rings and following body by rings. Then do lunges, reverse lunges, rear foot elevated split squats and body weight squats for lower body.
And walk a lot. Try and get 10-12k steps every day
Walk for a hour 3 other days
Eat in a caloric deficit
Eat your bodyweight in grams of protein, literally
For a plan, an linear progression program will work for barbell. I always suggest 531 beginner prep school for older guys. You can google to find spreadsheet.
For dumbbell, I like ppsa db strength. 1st month start with just first two super sets, then add the third the next, then the 4th then the cardio section.
For bodyweight, I suggest gymnastics rings and following body by rings. Then do lunges, reverse lunges, rear foot elevated split squats and body weight squats for lower body.
And walk a lot. Try and get 10-12k steps every day
Posted on 10/1/23 at 8:05 pm to Jim bean xxx
Bench on mondays, curls back to back days on tuesdays and wednesdays to really hit them hard. HIIT on Thursday. Repeat. Take an off day about once every 2 or 3 weeks if you need it.
Posted on 10/3/23 at 9:28 am to Jim bean xxx
Have you already purchased and read The Barbell Prescription?
Muscle loss is your enemy.
Muscle loss is your enemy.
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