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Started By
Message
Getting back in shape at 40
Posted on 8/14/21 at 3:56 pm
Posted on 8/14/21 at 3:56 pm
I’ve completely fallen off the wagon for the last two years. Until my mid 30s I was in really good shape. The past two years between marriage, my career, fatherhood, etc. I’ve completely fallen apart. I’m in the worst shape of my life.
Any recommendations on good routines, articles, or books for guys around 40 looking to get back in shape?
Any recommendations on good routines, articles, or books for guys around 40 looking to get back in shape?
17
Posted on 8/14/21 at 4:59 pm to mule74
Start by going to a doctor for a physical and a complete blood work up for everything. Thyroid function, testosterone, blood sugar, cholesterol…
Posted on 8/14/21 at 5:22 pm to mule74
I was in crap shape all of my 30s. Started running at 40 and working out at 42. I’m probably in better shape now than when I was 25. Just gotta do it.
Posted on 8/14/21 at 5:48 pm to OysterPoBoy
Agree with this. Don’t over think it. Start eating better, cut back in drinking (as I’m drinking a ranch water), and hit the gym. Just be smart at our age. Don’t need to break a deadlift record or be a triathlete, getting started is the hardest part.
Posted on 8/14/21 at 6:02 pm to mule74
Up your protein
Limit your sugar to only fresh fruit
Don’t have access to a gym, use a deck of cards, each suit represents an exercise, the number on the card represents your repetitions, all Royal cards, do what you want. Do this 2-3 times a week and record your time.
Want to do cardio, start off walking 2 minutes straight , light jog for 30 seconds, then try to sprint for 19-15 seconds. Try to shoot for 15-20 minutes starting off. Once you get to 40-45 minutes then increase the jog and running time
Limit your sugar to only fresh fruit
Don’t have access to a gym, use a deck of cards, each suit represents an exercise, the number on the card represents your repetitions, all Royal cards, do what you want. Do this 2-3 times a week and record your time.
Want to do cardio, start off walking 2 minutes straight , light jog for 30 seconds, then try to sprint for 19-15 seconds. Try to shoot for 15-20 minutes starting off. Once you get to 40-45 minutes then increase the jog and running time
Posted on 8/14/21 at 7:17 pm to mule74
Couch25K. Then a weight program.
Posted on 8/15/21 at 1:14 am to mule74
Figure out what type of workouts you would enjoy doing.. powerlifting, calisthenics, martial arts, running, etc. Find something that actually makes you excited to go put in the work.
I would recommend for an everyday person to lift heavy weights at least 3x a week and do some form of cardio a couple times a week. But I’m biased to weightlifting. If you like to run then it might be the other way around. Depends on your fitness goals.
General advice: Take it one week at a time and try to string together good days and good weeks. It’s a lifestyle change not a sprint for a couple weeks.
Diet will be the biggest difference with weight loss. Food isn’t the enemy. Too much crappy food is the enemy. Try to eat three good meals a day. Limiting junk food. Try not to drink your calories / switch to water.
I would recommend for an everyday person to lift heavy weights at least 3x a week and do some form of cardio a couple times a week. But I’m biased to weightlifting. If you like to run then it might be the other way around. Depends on your fitness goals.
General advice: Take it one week at a time and try to string together good days and good weeks. It’s a lifestyle change not a sprint for a couple weeks.
Diet will be the biggest difference with weight loss. Food isn’t the enemy. Too much crappy food is the enemy. Try to eat three good meals a day. Limiting junk food. Try not to drink your calories / switch to water.
This post was edited on 8/15/21 at 1:23 am
Posted on 8/16/21 at 7:39 am to mule74
Step1: figure out how many calories your body burns a day (there are online calculators for this)
Step2: download MyFitnessPal and start tracking your food
Step3: start exercising a little. Do whatever you like the most, whether it be treadmill, bike, swimming, whatever. It doesn’t really matter, just choose your favorite or the one that you dislike the least
Step4: pay attention to your calories burned vs calories eaten. Obviously, you need to burn more calories than you consume to lose weight.
-and then watch the lbs start to come off and energy levels begin to rise
*don’t get consumed by some complicated diet or good foods/bad foods or trying to analyze carbs/saturatedFats/protein and all that nonsense… it’s all about the calories burned vs calories consumed.
Step2: download MyFitnessPal and start tracking your food
Step3: start exercising a little. Do whatever you like the most, whether it be treadmill, bike, swimming, whatever. It doesn’t really matter, just choose your favorite or the one that you dislike the least
Step4: pay attention to your calories burned vs calories eaten. Obviously, you need to burn more calories than you consume to lose weight.
-and then watch the lbs start to come off and energy levels begin to rise
*don’t get consumed by some complicated diet or good foods/bad foods or trying to analyze carbs/saturatedFats/protein and all that nonsense… it’s all about the calories burned vs calories consumed.
This post was edited on 8/16/21 at 7:49 am
Posted on 8/16/21 at 11:06 am to mule74
As you can see, advice is all over the place. You just say "get back in shape" so I assume you want to lose weight. The main thing you need to do is count calories and run a calorie deficit. Look up a good TDEE calculator. I recommend LINK
That is the most basic explanation to lose weight. How you get there should be trial and error on what works for your. I like to fast and only eat between Noon and 18:00.
You should also do cardio a few days a week. Couch25K is good if you like running. I'd also recommend a 5/3/1 program starting out. The reddit wiki is helpful. LINK
That is the most basic explanation to lose weight. How you get there should be trial and error on what works for your. I like to fast and only eat between Noon and 18:00.
You should also do cardio a few days a week. Couch25K is good if you like running. I'd also recommend a 5/3/1 program starting out. The reddit wiki is helpful. LINK
Posted on 8/16/21 at 11:18 am to mule74
Just know, and accept, that whatever you do to get yourself active is going to hurt. Recovery time is triple what you were used to.
Posted on 8/16/21 at 11:20 am to mule74
Look up Funk Roberts on youtube. he has an entire program of videos that he does for the over 40 crowd. Enjoy his routines a lot.
Posted on 8/16/21 at 11:23 am to mule74
Get the X3 bar for weight lifting . Does wonders in no time.
Posted on 8/16/21 at 11:36 am to mule74
I started getting back in shape at 38. Was fat and out of shape bad.
Now at 40, I’m in the best shape I’ve ever been in and look the best I’ve ever looked.
Lift weights 4-5 times a week for 45-60 minutes. I did more cardio at first to get rid of the weight. Walked/jogged 1-2 miles a day for 4-5 days a week. I did this for about 3-4 months before joining a gym.
Main thing is food.
30% is exercise, 70% is diet. What you eat and drink will determine how you look and how fast you will look it. I cut out regular sodas. Started drinking more water and cut out candy and sugar. No crazy calories after 6:30 pm was clutch.
Protein shakes. I started off with the Premier Protein shakes from Walmart/Sam’s. They did wonders to curb appetite late at night and also give me the protein I needed when losing weight to preserve muscle.
Now at 40, I’m in the best shape I’ve ever been in and look the best I’ve ever looked.
Lift weights 4-5 times a week for 45-60 minutes. I did more cardio at first to get rid of the weight. Walked/jogged 1-2 miles a day for 4-5 days a week. I did this for about 3-4 months before joining a gym.
Main thing is food.
30% is exercise, 70% is diet. What you eat and drink will determine how you look and how fast you will look it. I cut out regular sodas. Started drinking more water and cut out candy and sugar. No crazy calories after 6:30 pm was clutch.
Protein shakes. I started off with the Premier Protein shakes from Walmart/Sam’s. They did wonders to curb appetite late at night and also give me the protein I needed when losing weight to preserve muscle.
Posted on 8/16/21 at 11:36 am to TigerGman
I get tons of ads for the Xbar and the Gorilla Bow. Is the Xbar really good?
I haven't lifted weights in over 25 years and need something to get going and I'm not joining a gym. Plus I have this weird aversion to push ups. Something about getting on the ground and people seeing me. I know it's silly. But it's a thing..
I haven't lifted weights in over 25 years and need something to get going and I'm not joining a gym. Plus I have this weird aversion to push ups. Something about getting on the ground and people seeing me. I know it's silly. But it's a thing..
Posted on 8/16/21 at 11:37 am to brmark70816
quote:
I'm not joining a gym
Why?
Posted on 8/16/21 at 11:44 am to brmark70816
quote:
I'm not joining a gym.
You probably should. It was hugely beneficial to me. When I get in the car to go to the gym, I feel like I'm on a mission and there's no turning back. First exercise felt super hard? Tough shite, there's a lot more work to do and I didn't drive out here for nothing.
At some point, once I'm well established in the routine of lifting, I do plan to build out a nice garage gym with a Rogue power rack. I'll have a great idea of what equipment I'll actually need since I used the gym prior.
Posted on 8/16/21 at 12:06 pm to FieldEngineer
I have joined many over the years and ended up not going or just shooting basketball. I don't like the one near me (LA Fitness). I am more active now than I have ever been. I walk every morning, row 5x a week, hike 3-4 times a week and shoot BB almost every evening. The weight is coming off. But I'm not like how it is looking right now. Just need more definition and to firm up.. the bands seem more my speed..
Posted on 8/16/21 at 12:19 pm to brmark70816
quote:
Just need more definition and to firm up.. the bands seem more my speed..
You aren't building muscle without lifting weights. Bands are good as accessories, but if you really want to get definition you need to lift weights.
You can get enough done with pull-ups, a sandbag, dips, and bands, but meh, just lift.
Or don't, you just need to accept the fact that you aren't going to gain muscle.
This post was edited on 8/16/21 at 12:20 pm
Posted on 8/16/21 at 12:58 pm to brmark70816
quote:
I get tons of ads for the Xbar and the Gorilla Bow. Is the Xbar really good?
It really is. I love mine. Great results in almost no time.
Posted on 8/16/21 at 1:04 pm to Mingo Was His NameO
quote:
Bands are good as accessories, but if you really want to get definition you need to lift weights.
Disagree. I;ve gotten great results with the X3. My biceps are better defined than they ever were while lifting weights in a much shorter amount of time.
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