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Recs for someone that hasn't worked out in over 10 years.
Posted on 10/17/21 at 5:29 pm
Posted on 10/17/21 at 5:29 pm
I am completely out of shape. 36 years old. Weigh 210 @ 6 feet. Majority of weight is in the form of a hard earned beer belly.
Whats the best way to start coming back? I'm going to do the keto diet but I want to start working out again. Thanks.
Whats the best way to start coming back? I'm going to do the keto diet but I want to start working out again. Thanks.
14
Posted on 10/17/21 at 6:52 pm to Monahans
Drink a ton of water too. I drink 12 glasses a day and walk almost 2 hours a day. Game changer. I understand men don’t like walking so try jogging until you get full into running. That’s awesome you’re interested in getting healthy! Good luck to you.
Posted on 10/17/21 at 8:10 pm to Monahans
quote:
Whats the best way to start coming back?
Wade into the water. Don’t dive in head first and get burnt out.
Start slow with drinking more water, cutting out sugar in any drinks, and start doing something active 5 times a week. Walk, run, gym, swim, whatever. After two weeks get a more solid plan in place.
This post was edited on 10/17/21 at 8:27 pm
Posted on 10/17/21 at 8:38 pm to pwejr88
Good advice on taking it slow.
The most important thing for me when I started exercising again (5 months ago) was to print out a calendar and write in what I had accomplished that day.
Pushups are an easy exercise that you can do just about anywhere. I'll squeeze in a few sets at work if I have some downtime. Started out only able to do 20. 5 months later I can do 55 on my first set and 25, 25, 15 subsequent sets with 1 minute breaks between.
Do some supermans, situps, squats, dips, for 3 sets. Start out just doing as many as you can in 30 seconds. Work on building up. It's not so important that you hit a certain number, but that you stick to doing something every day. You don't need to workout for 30 minutes a day to make improvements. Anything at all will condition your muscles and mind to accomplish more.
The most important thing for me when I started exercising again (5 months ago) was to print out a calendar and write in what I had accomplished that day.
Pushups are an easy exercise that you can do just about anywhere. I'll squeeze in a few sets at work if I have some downtime. Started out only able to do 20. 5 months later I can do 55 on my first set and 25, 25, 15 subsequent sets with 1 minute breaks between.
Do some supermans, situps, squats, dips, for 3 sets. Start out just doing as many as you can in 30 seconds. Work on building up. It's not so important that you hit a certain number, but that you stick to doing something every day. You don't need to workout for 30 minutes a day to make improvements. Anything at all will condition your muscles and mind to accomplish more.
Posted on 10/17/21 at 9:59 pm to Monahans
quote:
Recs for someone that hasn't worked out in over 10 years.
Just start.
Any activity will be better than what you're doing now. Find something you enjoy and just do it consistently. Don't worry about finding the perfect program. Just find an activity you enjoy and do it daily and make better food choices
Posted on 10/18/21 at 7:32 am to Monahans
Drink water
Walk as much as possible
Reduce sugar intake (find a sparkling water to replace your other drinks. Try topo Chico in glass bottles - lime or regular)
Find new hobbies that are exercise, but also fun. A sport like tennis or pickleball.
Walk as much as possible
Reduce sugar intake (find a sparkling water to replace your other drinks. Try topo Chico in glass bottles - lime or regular)
Find new hobbies that are exercise, but also fun. A sport like tennis or pickleball.
This post was edited on 10/18/21 at 7:33 am
Posted on 10/18/21 at 7:43 am to Lazy But Talented
Give up the alcohol. Thank me later.
Posted on 10/18/21 at 8:22 am to Monahans
From past experience:
I did keto for a while and it worked for me, but you have to be very disciplined. I have seen way too many people in your same situation going "keto" but not fully do it and it never works for them.
Cut this and soft-drinks out, and start small on the weights and you will see sub 200 quick. Two beers a day is 300+ calories, 2100 a week. Get an app to track what you eat, and see where you have other empty calories you can eliminate. (i.e. 1 tbs Olive Oil is 120 cal, 1 tbs butter is 100 calories, sugars) And lastly, there will be a time where you stall out and possibly gain a few pounds. This may last a week or a month, do not get discouraged.
quote:
keto
I did keto for a while and it worked for me, but you have to be very disciplined. I have seen way too many people in your same situation going "keto" but not fully do it and it never works for them.
quote:
beer
Cut this and soft-drinks out, and start small on the weights and you will see sub 200 quick. Two beers a day is 300+ calories, 2100 a week. Get an app to track what you eat, and see where you have other empty calories you can eliminate. (i.e. 1 tbs Olive Oil is 120 cal, 1 tbs butter is 100 calories, sugars) And lastly, there will be a time where you stall out and possibly gain a few pounds. This may last a week or a month, do not get discouraged.
Posted on 10/18/21 at 8:34 am to Monahans
get your diet in order, start walking and start lifitng weights.
at your age i suggest a 3 day a week linear progression program like greyskull or something similar or doing the 531 beginners school.
at your age i suggest a 3 day a week linear progression program like greyskull or something similar or doing the 531 beginners school.
Posted on 10/18/21 at 9:17 am to Monahans
Couch to 5k
Mix in some beginners bodyweight circuits on off days.
Find an audiobook and start walking
Posted on 10/18/21 at 11:20 pm to Monahans
Diet is huge, and you need to slowly add in exercise. Maybe start walking a few miles a day for a week or so then gradually build up to some light jogging. Then jog/walk until you feel comfortable running.
If you try and go full force too fast, you'll feel like complete shite and give up. Just be gradual in whatever exercise you add.
If you try and go full force too fast, you'll feel like complete shite and give up. Just be gradual in whatever exercise you add.
Posted on 10/19/21 at 9:01 am to Monahans
Keto requires a lot of discipline and someone going from never working out or watching their diet to Keto I feel is a common recipe for failure.
My suggestion is to work on cutting out the crap and take a week to quantify what you are eating with an app like My Fitness Pal which allows you to track everything you eat. Then start working on reducing your caloric intake to weight reducing levels. Finding good healthy meals that you enjoy that keep you satisfied through the day is the best advice I can give you for long term health goals. Your real goal should be to build good healthy eating habits that you can maintain for the rest of your life. Fad diets that you do for a few months then eventually can't keep up with is a recipe for long term failure.
My suggestion is to work on cutting out the crap and take a week to quantify what you are eating with an app like My Fitness Pal which allows you to track everything you eat. Then start working on reducing your caloric intake to weight reducing levels. Finding good healthy meals that you enjoy that keep you satisfied through the day is the best advice I can give you for long term health goals. Your real goal should be to build good healthy eating habits that you can maintain for the rest of your life. Fad diets that you do for a few months then eventually can't keep up with is a recipe for long term failure.
This post was edited on 10/19/21 at 9:02 am
Posted on 10/19/21 at 10:36 am to tigergirl10
quote:
Running
wrong
Posted on 10/19/21 at 11:50 am to DeoreDX
Just to expand upon what I typed earlier I don't mean to say never do Keto or somehow imply that it's a bad diet. I think it's easier to move into a specialized more structured diet once you get better/healthier eating habits and have a better understanding of what you are eating and how much you actually need to keep your energy levels up and satiated during the day.
Posted on 10/19/21 at 11:50 am to Monahans
Good advice so far on taking it slow. If you haven't worked out in 10yrs, then you should be in no hurry.
A few thoughts:
-Walk...a lot.
-Don't adopt an exercise, practice, or diet that you don't enjoy. At 36, find something you want to make a long term practice.
-Make attainable goals and progress slowly. Worst thing you can do is jump to quickly and injure yourself.
A few thoughts:
-Walk...a lot.
-Don't adopt an exercise, practice, or diet that you don't enjoy. At 36, find something you want to make a long term practice.
-Make attainable goals and progress slowly. Worst thing you can do is jump to quickly and injure yourself.
This post was edited on 10/19/21 at 11:52 am
Posted on 10/19/21 at 12:10 pm to Monahans
quote:
Whats the best way to start coming back?
I was in the same boat six months ago, same height and weight. I started the Stronglifts 5x5 and just cut out the bullshite like soda and fast food. Weighed in at 186 this morning. I think lifting is the best thing you can do since you'll see/feel quick results because of the newbie gains.
Posted on 10/19/21 at 1:32 pm to Monahans
I’ve got nothing to add here but want to ask: are you from Monahans?
Posted on 10/19/21 at 4:37 pm to Monahans
I don’t recommend changing everything at once.
As other have said, cut out garbage food first, work in some exercises, then after eating whole foods for 6-8 weeks and you have a routine established working out, then you can do keto.
But when you do: calculate your macros, get an app like Carb Manager, and a kitchen food scale. It’ll seem like a massive pain in the arse the first few weeks, but you’ll get the hang of it and over time you’ll learn what a keto meal is for your macros without having to measure everything you eat.
As other have said, cut out garbage food first, work in some exercises, then after eating whole foods for 6-8 weeks and you have a routine established working out, then you can do keto.
But when you do: calculate your macros, get an app like Carb Manager, and a kitchen food scale. It’ll seem like a massive pain in the arse the first few weeks, but you’ll get the hang of it and over time you’ll learn what a keto meal is for your macros without having to measure everything you eat.
Posted on 10/19/21 at 9:21 pm to ibldprplgld
Thanks guys.
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