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Message
Workout routine for severely out of shape 50 year old male
Posted on 12/15/19 at 6:31 pm
Posted on 12/15/19 at 6:31 pm
Need to lose 50-60 pounds. Had a back injury, got depressed, hate myself now. Put on pounds like crazy.
What do y’all suggest to get myself started?
What do y’all suggest to get myself started?
Posted on 12/15/19 at 6:42 pm to Maus
how tall are you and what do you weigh? can you touch your toes? is the back still injured? if you put on 50 lbs then your diet likely sucks (is poor). eat only beef and a few raw vegetables a couple days a week to start, then transition to that 6 days/week; leave one day to cheat, that keeps you sane
im convinced more and more that real, functional strength starts with hamstring, glute and lower back strength. Think deadlifts. fitness is getting your wind up. It flat out sucks, and i hate it, but nothing is more accessibly than running. now go walk around your block 5 times
yoga started me down the path of fitness. cant recommend that enough
im convinced more and more that real, functional strength starts with hamstring, glute and lower back strength. Think deadlifts. fitness is getting your wind up. It flat out sucks, and i hate it, but nothing is more accessibly than running. now go walk around your block 5 times
yoga started me down the path of fitness. cant recommend that enough
Posted on 12/15/19 at 6:53 pm to Maus
Greyskull or Candito LP for lifting.
Diet is everything for losing weight. What are you eating now?
Cardio, do you like longer, slower or higher intensity? If you don't know, I would just focus on getting moving at the start.
Diet is everything for losing weight. What are you eating now?
Cardio, do you like longer, slower or higher intensity? If you don't know, I would just focus on getting moving at the start.
Posted on 12/15/19 at 8:02 pm to Maus
Take it easy to begin.
Use a beginner program to lift weights. Maintain proper form and don’t do more than the basics of the program.
Walk 10 minutes a day for cardio. No more for a few weeks. Combined with lifting, you’re going to be tired and sore.
Eat a high protein diet but I wouldn’t do anything drastic like keto at this point. You want to kick your sugar habits and cut back on calories without getting miserable.
Check back in four weeks and see where you’re at. You’ll be pleasantly surprised and yearning for more IMO.
Use a beginner program to lift weights. Maintain proper form and don’t do more than the basics of the program.
Walk 10 minutes a day for cardio. No more for a few weeks. Combined with lifting, you’re going to be tired and sore.
Eat a high protein diet but I wouldn’t do anything drastic like keto at this point. You want to kick your sugar habits and cut back on calories without getting miserable.
Check back in four weeks and see where you’re at. You’ll be pleasantly surprised and yearning for more IMO.
Posted on 12/15/19 at 9:12 pm to Maus
I’m 6’1 and weigh 295-300. Back has healed for the most part but I am afraid to do anything like squats. I still have sciatic issues. I don’t know if I can touch my toes. I don’t eat terribly but I drink a lot of beer.
Posted on 12/15/19 at 9:26 pm to Maus
quote:
weigh 295-300
That’s more than just drinking beer. You’ve got diet issues. Start tracking calories. Look into intermittent fasting. Like someone else said, just get moving. At lunch, go walk a mile or two. Get on a basic lifting program, but watch loading your spine. You might want to consult with a trainer to get down your programming to avoid any further issues with your back.
Posted on 12/15/19 at 9:32 pm to Maus
You know what you gotta do cowboy.
Cut back on the beer drinking.
If you want to lose weight do cardio.
After you start losing weight then start lifting.
Cut back on the beer drinking.
If you want to lose weight do cardio.
After you start losing weight then start lifting.
Posted on 12/15/19 at 10:01 pm to Maus
Get strong and the weight loss will follow.
Posted on 12/15/19 at 10:08 pm to Maus
quote:
Workout routine for severely out of shape 50 year old male
100 squat clean and presses with 135 every day.
But in all seriousness, hire a trainer for at least the first few months into it.
Posted on 12/16/19 at 12:25 am to Maus
quote:
fitness is getting your wind up. It flat out sucks
This. Going to have to pay your debts a little.
Posted on 12/16/19 at 6:11 am to Maus
You need to build foundational habits in both nutrition and exercise.
Nutrition is going to be your primary source of weight loss due to caloric restriction. Exercise is for health, longevity, and enjoyment.
If you want a solid, simple nutrition plan to start with, shoot me an email (contactus@forwardnc.net) and I'll put one together for you for free. This will involve eating a high protein diet but we will be measuring portions by hand rather than using a scale.
As for exercise, you just need to find something that you enjoy and can stick with long term. You want to get some form of light exercise, such as walking, done every day and do moderate to intense exercise 3 times per week minimum.
Because you want to build habits, you need to start slow. Just start with the walking every day for 30m. After a a few weeks of consistency, start a basic lifting program such as Starting Strength, Greyskull, or Candito. Start very light so you don't get really sore or burnt out.
Over time these changes will add up to major life-changing results. The key thing is consistency over time, particularly in your nutrition. If you slip up it's okay, but always remember that your meal always presents the opportunity to be on track. Keep your eyes on the prize and remember that losing weight takes time, you will fail some, but if you stick with it and learn you will succeed. I've been losing weight for nearly a decade now, but have lost 120lb and feel in control. Never give up.
Nutrition is going to be your primary source of weight loss due to caloric restriction. Exercise is for health, longevity, and enjoyment.
If you want a solid, simple nutrition plan to start with, shoot me an email (contactus@forwardnc.net) and I'll put one together for you for free. This will involve eating a high protein diet but we will be measuring portions by hand rather than using a scale.
As for exercise, you just need to find something that you enjoy and can stick with long term. You want to get some form of light exercise, such as walking, done every day and do moderate to intense exercise 3 times per week minimum.
Because you want to build habits, you need to start slow. Just start with the walking every day for 30m. After a a few weeks of consistency, start a basic lifting program such as Starting Strength, Greyskull, or Candito. Start very light so you don't get really sore or burnt out.
Over time these changes will add up to major life-changing results. The key thing is consistency over time, particularly in your nutrition. If you slip up it's okay, but always remember that your meal always presents the opportunity to be on track. Keep your eyes on the prize and remember that losing weight takes time, you will fail some, but if you stick with it and learn you will succeed. I've been losing weight for nearly a decade now, but have lost 120lb and feel in control. Never give up.
This post was edited on 12/16/19 at 7:11 am
Posted on 12/16/19 at 7:18 am to Maus
Once you cross your late 30’s, eating right is as important or more important to losing weight than working out is.
Like others above said:
-Eat meat and vegetables and stay away from the fried food and bread. Break the sugar/bad carb habit. And only eat between 7am and 7pm. That’s beginning fasting.
-Get a trainer to help you with weight lifting-you don’t want to get injured on the front end and then fall farther down that hole.
-Get moving. Go buy some quality running shoes from a reputable running store and start out walking. Set cardio goals. 10 minutes 3x-4x per week to begin, then move up from there.
-Stop drinking or severely limit it. It’s not what you want to hear-especially this time of year. But you’ll need to in order to lose weight. Besides the empty carbs it adds, it lowers your inhibition to eat late and eat right and screws up your hydration. And being hungover, even slightly, will make you want to skip a run/workout.
I’m in my early 40’s and was 20lbs. over where I needed to be at the beginning of the year. Getting more serious about my eating and cardio and severely limiting my alcohol intake made the weight fall off and stay off. I do a CrossFit type class (not as intense) for strength, but I wouldn’t recommend that to begin. I also run at least 3x per week.
Like others above said:
-Eat meat and vegetables and stay away from the fried food and bread. Break the sugar/bad carb habit. And only eat between 7am and 7pm. That’s beginning fasting.
-Get a trainer to help you with weight lifting-you don’t want to get injured on the front end and then fall farther down that hole.
-Get moving. Go buy some quality running shoes from a reputable running store and start out walking. Set cardio goals. 10 minutes 3x-4x per week to begin, then move up from there.
-Stop drinking or severely limit it. It’s not what you want to hear-especially this time of year. But you’ll need to in order to lose weight. Besides the empty carbs it adds, it lowers your inhibition to eat late and eat right and screws up your hydration. And being hungover, even slightly, will make you want to skip a run/workout.
I’m in my early 40’s and was 20lbs. over where I needed to be at the beginning of the year. Getting more serious about my eating and cardio and severely limiting my alcohol intake made the weight fall off and stay off. I do a CrossFit type class (not as intense) for strength, but I wouldn’t recommend that to begin. I also run at least 3x per week.
This post was edited on 12/22/19 at 1:33 pm
Posted on 12/16/19 at 10:22 am to DownSouthJukin
Alcohol hasn’t done anyone any favors. It surely isn’t doing you any either. Give it up and commit to a healthy lifestyle. Don’t wait until a doctor orders it.
Posted on 12/16/19 at 12:05 pm to Popths
YOU CANNOT OUT RUN THE FORK
YOU CANNOT OUT TRAIN THE FORK
YOU CANNOT ESCAPE THE FORK
YOU CANNOT OUT SWEAT THE FORK
YOU CANNOT OUT TRAIN THE FORK
YOU CANNOT ESCAPE THE FORK
YOU CANNOT OUT SWEAT THE FORK
Posted on 12/16/19 at 12:08 pm to Maus
quote:
I’m 6’1 and weigh 295-300.
I was 6'3" 295 a while back. Take your time and get it right.
quote:
I don’t eat terribly but I drink a lot of beer.
I'm skeptical. Cut out beer. Give up alcohol for at minimum 2 weeks while you are starting.
Come join us in the keto mega-thread. It's easy as hell to do, and you will lose weight.
Start slow with walking 6 days a week. Run 3 of those days if you can. You don;t have to go fast, just get that heart rate up. Look at couch-2-5K.
That's how I did it.
Posted on 12/18/19 at 6:42 am to CoachChappy
You've got to stop the alcohol. All of it. I wouldn't even think about exercising until I had a serious diet and sobriety plan together.
Posted on 12/18/19 at 9:39 am to CoachChappy
quote:Shows up as C25k in the app store.
Look at couch-2-5K.
I had a few friends go this route and loved it. They would go about 2-3 weeks through it, then restart at the beginning because it was a faster pace then they were comfortable with. But, it kept them moving. 1 actually did a 5k for the hell of it.
Posted on 12/18/19 at 9:45 am to DownSouthJukin
quote:
Break the sugar/bad carb habit
If he has a heavy carb diet, would it make sense to first transition to breads/pasta/rice without white flour to begin breaking the cycle?
Asking because I'm about 15 pounds heavier than I should based on my build (6'2", 210), and this is where my setbacks occur (I just learned about the issues with white flour earlier this year).
Posted on 12/18/19 at 11:27 am to Weekend Warrior79
I'm not a diet guru, but I know my cravings don't distinguish between white/processed carbs and whole grain carbs. When my body wants them, it wants them, and that's usually as a result of consuming carbs previously, whatever they may be-it's a cycle. A big part of it for me (and this may just apply to me) is getting blood glucose levels to even out to stop spiking food cravings-which my body knows can be fixed quickly by eating a bad carb. Keeping grain-based carbs, sugar, etc. in the diet won't allow that to happen (again-this is just my experience).
I just found it easier to break the sugar/bad carb habit by getting my body to want healthier, non-processed and non-grain carbs like fruits and vegetables, and just avoid grains altogether on the front end. Also, for me, when I go out to eat, it's a lot easier to order a side of vegetables than it is to order a side of whole grain pasta or wild rice (at least it is around here)-and you can trust a vegetable is what the menu says it is.
I'm new to this board and having read through several of the threads, there are a lot more people on here that know a lot more about all of this than I do (and y'all feel free to chime in and tell me I'm an idiot ). I'm just speaking from my personal experience.
I just found it easier to break the sugar/bad carb habit by getting my body to want healthier, non-processed and non-grain carbs like fruits and vegetables, and just avoid grains altogether on the front end. Also, for me, when I go out to eat, it's a lot easier to order a side of vegetables than it is to order a side of whole grain pasta or wild rice (at least it is around here)-and you can trust a vegetable is what the menu says it is.
I'm new to this board and having read through several of the threads, there are a lot more people on here that know a lot more about all of this than I do (and y'all feel free to chime in and tell me I'm an idiot ). I'm just speaking from my personal experience.
This post was edited on 12/18/19 at 11:32 am
Posted on 12/18/19 at 1:27 pm to StringedInstruments
quote:
You’ll be pleasantly surprised and yearning for more IMO.
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