Need guidance - 42 year old male

Thanks, I appreciate that. I have a few light dumbbells I use for triceps, shoulders and stuff. I have been using closed loop bands for the last 2 workouts. I can really feel the burn with them. I think after 3 months of this I'll see a big difference. hard to reverse 10 years of shite in 1 month.

Use common sense, Eat healthy and burn more than you take in. Laziness is the real enemy

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strength training

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So I trained for and ran a marathon and stayed skinny fat. I averaged 40 mile weeks for about 18 months and stayed skinny fat. I might have had some improvements to my weight and physique, but despite the huge burning of calories, I wasn't able to get to a point where I was happy with my progress (physique and overall health wise).

Then I added in weights. Real weights. Not bands or bodyweight exercises. Kettlebells can work if they're heavy enough. But adding in barbell weights changed everything.

I followed a simple plan (Greyskull - there's a huge thread here for it if you want to try it) and built strength. I noticed that my physique changed as my strength changed. As my physique changed, I got more motivated. As I got more motivated, I pushed harder with exercise and diet.

Most people will say it's not necessary to add weights, but for me, it was. It's also fun knowing that you're becoming strong, and a strong body will have good longevity as well.

So I think you are on a good track. Couple things

Are you weighing and tracking everything that goes in your mouth? If not that needs to be your first change. You won't always need to do that but it's usually necessary u til you get a good feel for things.


So the number one thing on the workout is you need to tracking and progressing. The progressive overload principle works with bodyweight also. Set goals and get after it. Doesn't matter if it's barbell work or bodyweight work or anything in between.

For goals, there is a thread called challenges that will give you some ideas. Some other ideas would be to look up the old army or standards and the Marine standards for pullups, set whatever it says you would need to score 100 as your goal. Slowly work toward getting what an 18 year old needs to get 100.

Progression is key.

Get a set of gymnastics rings I'd you can too. They are awesome.

Its how you feel, I do it because I feel like shite when I dont. You'll know its working when you skip for 2 days and everything is off. Keep grinding

I'm looking into that and jump rope. I've rekindled my love for running, even though it's not easy right now. The other day for about 3 minutes I experienced the runners high, I need more of it.

I always said if I quit drinking soft drinks, quit eating out all the damn time, and started moving more the weight would fall off. That hasnt really happened. It's been roughly 5 weeks since I had a soft drink, haven't had fast food in since the first week of March, and I'm exercising 5-6 times per week. Sometimes I'll workout hard, and then go for a 2.5-3 walk with my daughter.

I'm sticking with it, but hopefully every ounce of fat I lose stays off for good. Its gonna be a marathon.

I'm at 1541 calories today. 182g carbs, 53g fat, 106g protein. I weigh everything. Scan the barcode when I can. In the last 4 days since I started this thread my daily calories have been 1861, 1705, 2006 and 1541. I probably did tighten up a bit this week.

Another update - down to 224lbs. Cut my mile time from 10:16 to 9:21. I want to start Greyskull tomorrow, but my gym is on reduced hours. I've been seeing decent results with bodyweight, kettlebells, and bands. lsu777 can I adapt Greyskull to bodyweight work? The problem is the low number of reps and lack of incremental progression.