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Setting a routine
Posted on 1/27/20 at 12:39 pm
Posted on 1/27/20 at 12:39 pm
Recently I got on the scale and was up to 230. The heaviest I had ever been. I knew I had to do something, so the last 4 months I have been doing keto and I am back down to 198. However, I want to start going to the gym and actually get fit. I have never been a gym goer, and never really worked out other than running, sit ups, push ups and pull ups. I was always just a dad bod type of build. I really have zero knowledge when it comes to a routine and what I need to do in the gym. I have been trying to read up but everywhere is different it seems. Would it be best to get a personal trainer? Keep researching on my own and do it that way? I would like to get down to where I was 5-6 years ago around 160-170, but tone up a bit. What, in your experience is the best for that? Continue on Keto? Get back to "normal" eating and just make sure I watch portion control? Any help is appreciated 
5
Posted on 1/27/20 at 12:55 pm to auzach91
quote:
Would it be best to get a personal trainer?
Depends entirely on who it is.
quote:
Keep researching on my own and do it that way?
Yes. Even if you get a trainer, knowing things is the way you can figure out if he/she is a rando who printed you a cookie cutter program or someone who knows what they're talking about.
I would personally avoid personal trainers at chain gyms like the plague. They're almost 100% money suckers who have a weekend certification and zero clue beyond that.
If you can motivate yourself to work out without a partner or trainer, ask for a strength and cardio routine here and you'll get it. You would benefit hugely from a linear program and simple cardio.
Posted on 1/27/20 at 12:59 pm to Rep520
quote:
If you can motivate yourself to work out without a partner or trainer, ask for a strength and cardio routine here and you'll get it. You would benefit hugely from a linear program and simple cardio.
motivation isnt a problem. I have been riding my stationary bike at home for 30ish minutes 5 days a week the last month, but feel like I need more. Posted on 1/27/20 at 1:02 pm to auzach91
quote:
everywhere is different it seems.
Also, a thought here. There are a number of reputable linear programs that will get results.
It matters less which one you pick. If you pick one you like and do it for a year, you will make tremendous improvements.
Don't get into paralysis by analysis or program hopping. Do Greyskull, Candito Linear, Starting Strength or another one like that and stick with it. If you want to know if a program I didn't list is legit, ask here and people will tell you.
This post was edited on 1/27/20 at 1:02 pm
Posted on 1/27/20 at 3:11 pm to auzach91
Honestly Curious. What happens in a 5 year period that you gain 60-70 lbs?
kids? Depression? Partying?
kids? Depression? Partying?
This post was edited on 1/27/20 at 3:12 pm
Posted on 1/27/20 at 3:56 pm to Brobocop
quote:
Honestly Curious. What happens in a 5 year period that you gain 60-70 lbs?
While I can't answer for OP, I can give you my own personal experience.
1. Hurt knee. Sit around hoping it gets better.
2. Have surgery on knee. Wait around until it feels better.
3. Repeat #1.
4. Repeat #2.
5. Have different surgery and have quack cut an artery.
6. Have two corrective surgeries and recover.
7. Wife and I had a kid
8. All while 1-7 occurs, sit on couch alot and eat chocolate.
9. Sit around until you decide that you don't want to die before your kid is grown. That's about a 140-160lb swing for me.
Posted on 1/27/20 at 4:42 pm to auzach91
This might not be a popular opinion around here but may want to consider various group exercise classes. They are usually 'free' (no extra charge above gym membership), most instructors continually give tips on form during the class, and I've become a believer in the effect of being able to push yourself harder in a group setting.
In addition to heavier lifting and sports, I try to rotate between some of the HIIT classes, BodyPump, and hopefully will finally try some Yoga classes. When I started adding these type of classes to my routine (early 30s), I started to immediately notice much better muscle definition than when I only did heavy weights and sports.
Also, the BodyPump (or similar versions) type of class will help you to focus on form with more moderate weights, which can then be transferred to the weight room with heavier weights.
In addition to heavier lifting and sports, I try to rotate between some of the HIIT classes, BodyPump, and hopefully will finally try some Yoga classes. When I started adding these type of classes to my routine (early 30s), I started to immediately notice much better muscle definition than when I only did heavy weights and sports.
Also, the BodyPump (or similar versions) type of class will help you to focus on form with more moderate weights, which can then be transferred to the weight room with heavier weights.
Posted on 1/27/20 at 4:51 pm to Brobocop
Partying, drinking a lot, got an office job, stopped hiking, then got in a relationship for 3 years, then depression after the relationship. And it was probably more of 6 1/2 ish years. Summer of 2013 I was 165. Beginning of October I was 228.
This post was edited on 1/27/20 at 4:56 pm
Posted on 1/27/20 at 5:22 pm to auzach91
Low calorie diet high in protein eat your veggies,walk and lift.
Posted on 1/27/20 at 6:17 pm to auzach91
Running is easily the most sustainable routine I’ve got into. Gets you outdoors, cheap, not complicated and is addicting after a while.
I run about 20-24 miles a week, don’t drink from Monday - Thursday or eat poorly during that frame and I have never been in better shape.
I run about 20-24 miles a week, don’t drink from Monday - Thursday or eat poorly during that frame and I have never been in better shape.
Posted on 1/27/20 at 6:37 pm to Brobocop
shite
I could gain 50lbs in one year just from eating and drinking. I've done it. Multiple times.
Big appetite, sedentary lifestyle
I could gain 50lbs in one year just from eating and drinking. I've done it. Multiple times.
Big appetite, sedentary lifestyle
Posted on 1/28/20 at 5:13 am to NIH
I agree with NIH. A combination of running and lifting will get you in shape the fastest and keep you from putting the weight back on. If you are already riding stationary bike 5 days a week, you could just start by swapping a few days of that for a run / walking until you can run for 30 minutes and then proceed with a weekly running program.
Greyskull is a simple resistance training program that will complement that well and requires little home gym equipment. There is a great thread on it on this board.
When you combine those two, your metabolism will ramp up a lot. Cut out most of the junk food, and you’ll start dropping a pound or two a week no problem.
Greyskull is a simple resistance training program that will complement that well and requires little home gym equipment. There is a great thread on it on this board.
When you combine those two, your metabolism will ramp up a lot. Cut out most of the junk food, and you’ll start dropping a pound or two a week no problem.
Posted on 1/28/20 at 10:25 am to auzach91
(no message)
This post was edited on 2/3/20 at 8:42 am
Posted on 1/28/20 at 10:55 am to NIH
quote:
Running is easily the most sustainable routine I’ve got into. Gets you outdoors, cheap, not complicated and is addicting after a while.
I run about 20-24 miles a week, don’t drink from Monday - Thursday or eat poorly during that frame and I have never been in better shape.
This is EXACTLY my experience. After years of the gym and machines, running and the dumbbell and kettlebell have changed me. Down 20 lbs in 6 months and 3 inches on the waist.
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