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Started By
Message
Fed up with fat. Need help with a workout routine.
Posted on 11/20/19 at 7:23 pm
Posted on 11/20/19 at 7:23 pm
Latest physical woke me up and I have a bit of work to do. I'm in the process of working on the diet to cut out the sugars and processed foods. My end goal is to drop at least 30lbs but would love to go as much as 50 (currently 40yo, 6'-235). Now I'm trying to get back into the gym to help the process along.
Over the summer I was going pretty regularly and really enjoyed the group classes because they varied so much and I didnt have to plan anything. Now that the kids are back in school and involved in different activities, the group classes are impossible to make. So, I'm looking for help creating a routine for when I do get to the gym.
I would prefer actually using the gym as opposed to running at home. For me, I know it would be easier to make excuses not to run if I was at home and making the choice to get in the car and go would help keep me motivated. Plus, I had knee surgery a few years ago (meniscus tear that was not repaired, just cleaned) and it seems like ever since then, if I run for any length of time, that knee begins hurting so bad it shuts me down for 2 weeks. My fitness knowledge is only a little north of zero so if it were up to me to come up with my workouts, i would just show up and jump on whatever machines were open and go for an hour. I'm sure that's better than nothing but I would like something more directed and focused. Gym is fully equipped with weights, machines, and cardio.
Are there any good resources or websites to help build a routine to aid my weight loss goals? Or maybe the board can use me as a Guinea pig and I can update my journey along the way.
I'm sure I could use the encouragement as well.
Over the summer I was going pretty regularly and really enjoyed the group classes because they varied so much and I didnt have to plan anything. Now that the kids are back in school and involved in different activities, the group classes are impossible to make. So, I'm looking for help creating a routine for when I do get to the gym.
I would prefer actually using the gym as opposed to running at home. For me, I know it would be easier to make excuses not to run if I was at home and making the choice to get in the car and go would help keep me motivated. Plus, I had knee surgery a few years ago (meniscus tear that was not repaired, just cleaned) and it seems like ever since then, if I run for any length of time, that knee begins hurting so bad it shuts me down for 2 weeks. My fitness knowledge is only a little north of zero so if it were up to me to come up with my workouts, i would just show up and jump on whatever machines were open and go for an hour. I'm sure that's better than nothing but I would like something more directed and focused. Gym is fully equipped with weights, machines, and cardio.
Are there any good resources or websites to help build a routine to aid my weight loss goals? Or maybe the board can use me as a Guinea pig and I can update my journey along the way.
I'm sure I could use the encouragement as well. 
4
Posted on 11/20/19 at 7:28 pm to The Next
First list what you like to do? Were those Group classes compound lifts or just circuit training? Are you already conditioned to heavier weights? Do you go often in the week? How often do you want? How long do you have? Are there certain lifts you want to do?
Posted on 11/20/19 at 7:50 pm to Hu_Flung_Pu
I go to crossfit 1x a day.
I find it is like group therapy without any talking.
Im trying to regain something of the man I once was. But that is a hard road now.
I find it is like group therapy without any talking.
Im trying to regain something of the man I once was. But that is a hard road now.
Posted on 11/20/19 at 8:55 pm to Hu_Flung_Pu
The 2 classes I enjoyed the most were a crossfit-style HIIT that mixed in different lifts along with other exercises and another HIIT that was more plyometrics and bodyweight stuff. HIIT is enjoyable but I'm not married to it. I was going 3 days a week over the summer but it's rare that I go now due to not being able to make the group classes. I can go any day of the week and I can carve out an hour each day. My plan was to start at 3 days and work up to 5.
I know the lifts well enough to be able to do any of the major lifts safely so I'm open to anything really. Not looking to become a body builder though.
And what would you consider "conditioned for heavier weights"?
I know the lifts well enough to be able to do any of the major lifts safely so I'm open to anything really. Not looking to become a body builder though.
And what would you consider "conditioned for heavier weights"?
Posted on 11/20/19 at 9:22 pm to The Next
Ultimately weight loss is going to come down to your diet. Exercise is for health benefits and to get you in shape. With that said, the most important thing about exercise is finding something that you enjoy and is sustainable. For some people that's group classes. For others it may be running or biking. For some it might just be nice, relaxing walks.
You need to make exercise just part of your daily routine. It doesn't have to be strenuous. For example, you can start out by going for a 30 minute walk and stretch after. Once you've got that down pat and it's just something you automatically do (minimum 2 weeks), you can build upon that habit and start going to a gym. You don't have to go every day. Start out by going once or twice a week and do your walk the other days and build upon that. The goal is to not get burnt out and to make a sustained habit. Engrain that behavior into your lifestyle.
Of course building muscle is great for a myriad of reasons, but the behavior is #1 priority because without that, nothing you do lasts
You need to make exercise just part of your daily routine. It doesn't have to be strenuous. For example, you can start out by going for a 30 minute walk and stretch after. Once you've got that down pat and it's just something you automatically do (minimum 2 weeks), you can build upon that habit and start going to a gym. You don't have to go every day. Start out by going once or twice a week and do your walk the other days and build upon that. The goal is to not get burnt out and to make a sustained habit. Engrain that behavior into your lifestyle.
Of course building muscle is great for a myriad of reasons, but the behavior is #1 priority because without that, nothing you do lasts
This post was edited on 11/20/19 at 9:23 pm
Posted on 11/20/19 at 9:27 pm to The Next
So what I mean is, do you feel “tight” under heavy weight, or do you hurt all over while lifting? It’s hard to explain in words but it’s not sore hurt but achy hurt while lifting.
What I was getting at is if you are already accustomed, you can skip starting strength and go straight to Greyskull LP or a 531. You seem like you would like Greyskull more. There is a thread by Lsu777 on it. It’sa great read and super informative. My suggestion is to follow a routine set for at least a year and mark progress. Also, during that time, note what you like and learn the basic principles into making a program like rep schemes, periodization, blah blah blah and start to tweak routines a tad to your liking.
What I was getting at is if you are already accustomed, you can skip starting strength and go straight to Greyskull LP or a 531. You seem like you would like Greyskull more. There is a thread by Lsu777 on it. It’sa great read and super informative. My suggestion is to follow a routine set for at least a year and mark progress. Also, during that time, note what you like and learn the basic principles into making a program like rep schemes, periodization, blah blah blah and start to tweak routines a tad to your liking.
Posted on 11/20/19 at 9:43 pm to Hu_Flung_Pu
quote:
What I was getting at is if you are already accustomed, you can skip starting strength and go straight to Greyskull LP
Greyskull can work for a beginner.
For OP, I'd follow a linear program for lifting. If you like HIIT, maybe do cardio that way?
Greyskull plus 3x a week tabata will do a lot for you. Diet will always be the key to fat loss.
Posted on 11/20/19 at 9:58 pm to Rep520
So as much as I would like to steer the op to greyskull lp with tabatas like you said, if he likes group classes that much plus HIIT, he honestly should try out a few CrossFit gyms in his area to see if he likes any of them.
Like hfp, he better enjoy it as he isn't someone that sounds accustomed to setting goals and striving for them, he needs and enjoys external motivation.
Still think he would get the most out of the greyskull lp with conditioning combined with a leangains style diet, buy if he won't stick to it.....all for nothing.
Like hfp, he better enjoy it as he isn't someone that sounds accustomed to setting goals and striving for them, he needs and enjoys external motivation.
Still think he would get the most out of the greyskull lp with conditioning combined with a leangains style diet, buy if he won't stick to it.....all for nothing.
Posted on 11/20/19 at 10:13 pm to The Next
eat lots of chicken, fish, vegetables and run a lot
Posted on 11/20/19 at 11:26 pm to lsu777
quote:
if he likes group classes that much plus HIIT, he honestly should try out a few CrossFit gyms
He can't make the classes he said. That's the reason I didn't say keep up with crossfit.
Posted on 11/21/19 at 8:12 am to Hu_Flung_Pu
I assumed he was speaking of the ones at his gym
Posted on 11/21/19 at 8:30 am to lsu777
quote:
Like hfp, he better enjoy it as he isn't someone that sounds accustomed to setting goals and striving for them, he needs and enjoys external motivation.
That's the sort of existential question I never feel capable of answering in these threads. I feel like there are good answers for what will be most productive in general.
But nothing's productive if you don't stick with it. If the group dynamic was a big driver for OP, then yeah, he should totally disregard me and seek a group dynamic solution like crossfit.
The workout you'll do is always more effective than the one you won't.
Posted on 11/21/19 at 9:42 am to Hu_Flung_Pu
Thanks guys. I'll check out Greyskull and start at least getting into a routine again.
I did crossfit a while back but only because my work paid for it. They are proud of their shite.
For less money I have a membership for my whole family with more amenities. I did enjoy the programming of crossfit though but I would not likely be able to fit that into my day since it is a scheduled time.
And so the journey begins. .
I did crossfit a while back but only because my work paid for it. They are proud of their shite.
For less money I have a membership for my whole family with more amenities. I did enjoy the programming of crossfit though but I would not likely be able to fit that into my day since it is a scheduled time. And so the journey begins. .
Posted on 11/21/19 at 9:43 am to lsu777
quote:
Lsu777
Would you happen to have the link to the thread that Hu referenced?
Posted on 11/21/19 at 9:45 am to Hulkklogan
quote:
Ultimately weight loss is going to come down to your diet.
Eat less, move more.
Posted on 11/21/19 at 9:46 am to Rep520
Due to limitations from back surgery, I work out with low weights and swim 3 days a week. Dropped 28 pounds since July. Also following a low carb diet.
Posted on 11/21/19 at 9:58 am to Popths
quote:
Due to limitations from back surgery, I work out with low weights and swim 3 days a week. Dropped 28 pounds since July. Also following a low carb diet.
If you're at that level, a linear program like Greyskull should give you some good gains. If you're still working through the back issues, just be aware of that in exercise selection and start light.
Swimming is good cardio if you want to keep that as a component. If you like the low carb plans and can stick to them, nothing wrong there.
Posted on 11/21/19 at 9:59 am to The Next
Posted on 11/21/19 at 10:56 pm to The Next
Sarms
Posted on 11/22/19 at 6:31 am to The Next
quote:
did crossfit a while back but only because my work paid for it. They are proud of their shite.
No doubt. Before I started CrossFit I thought the same thing.
2 years later, I feel like it adds way more value to my life than the membership fee costs. I am stronger, faster, and better for it. I miss the WODs when I don't go. The social aspect is also huge.. I work from home and usually go at noon so it's a welcome reprieve from work and a socialization time.
Not everyone is going to feel that way, obviously. But when someone scoffs at the price I usually feel compelled to share my view.
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