Workout routine for severely out of shape 50 year old male

how tall are you and what do you weigh? can you touch your toes? is the back still injured? if you put on 50 lbs then your diet likely sucks (is poor). eat only beef and a few raw vegetables a couple days a week to start, then transition to that 6 days/week; leave one day to cheat, that keeps you sane

im convinced more and more that real, functional strength starts with hamstring, glute and lower back strength. Think deadlifts. fitness is getting your wind up. It flat out sucks, and i hate it, but nothing is more accessibly than running. now go walk around your block 5 times

yoga started me down the path of fitness. cant recommend that enough

Take it easy to begin.

Use a beginner program to lift weights. Maintain proper form and don’t do more than the basics of the program.

Walk 10 minutes a day for cardio. No more for a few weeks. Combined with lifting, you’re going to be tired and sore.

Eat a high protein diet but I wouldn’t do anything drastic like keto at this point. You want to kick your sugar habits and cut back on calories without getting miserable.

Check back in four weeks and see where you’re at. You’ll be pleasantly surprised and yearning for more IMO.

quote:

---

weigh 295-300

---

That’s more than just drinking beer. You’ve got diet issues. Start tracking calories. Look into intermittent fasting. Like someone else said, just get moving. At lunch, go walk a mile or two. Get on a basic lifting program, but watch loading your spine. You might want to consult with a trainer to get down your programming to avoid any further issues with your back.

Get strong and the weight loss will follow.

quote:

---

fitness is getting your wind up. It flat out sucks

---

This. Going to have to pay your debts a little.

You need to build foundational habits in both nutrition and exercise.

Nutrition is going to be your primary source of weight loss due to caloric restriction. Exercise is for health, longevity, and enjoyment.

If you want a solid, simple nutrition plan to start with, shoot me an email (contactus@forwardnc.net) and I'll put one together for you for free. This will involve eating a high protein diet but we will be measuring portions by hand rather than using a scale.

As for exercise, you just need to find something that you enjoy and can stick with long term. You want to get some form of light exercise, such as walking, done every day and do moderate to intense exercise 3 times per week minimum.

Because you want to build habits, you need to start slow. Just start with the walking every day for 30m. After a a few weeks of consistency, start a basic lifting program such as Starting Strength, Greyskull, or Candito. Start very light so you don't get really sore or burnt out.

Over time these changes will add up to major life-changing results. The key thing is consistency over time, particularly in your nutrition. If you slip up it's okay, but always remember that your meal always presents the opportunity to be on track. Keep your eyes on the prize and remember that losing weight takes time, you will fail some, but if you stick with it and learn you will succeed. I've been losing weight for nearly a decade now, but have lost 120lb and feel in control. Never give up.

Alcohol hasn’t done anyone any favors. It surely isn’t doing you any either. Give it up and commit to a healthy lifestyle. Don’t wait until a doctor orders it.

quote:

---

I’m 6’1 and weigh 295-300.

---

I was 6'3" 295 a while back. Take your time and get it right.

quote:

---

I don’t eat terribly but I drink a lot of beer.

---

I'm skeptical. Cut out beer. Give up alcohol for at minimum 2 weeks while you are starting.

Come join us in the keto mega-thread. It's easy as hell to do, and you will lose weight.

Start slow with walking 6 days a week. Run 3 of those days if you can. You don;t have to go fast, just get that heart rate up. Look at couch-2-5K.

That's how I did it.

quote:

---

Look at couch-2-5K.

---

Shows up as C25k in the app store.

I had a few friends go this route and loved it. They would go about 2-3 weeks through it, then restart at the beginning because it was a faster pace then they were comfortable with. But, it kept them moving. 1 actually did a 5k for the hell of it.

I'm not a diet guru, but I know my cravings don't distinguish between white/processed carbs and whole grain carbs. When my body wants them, it wants them, and that's usually as a result of consuming carbs previously, whatever they may be-it's a cycle. A big part of it for me (and this may just apply to me) is getting blood glucose levels to even out to stop spiking food cravings-which my body knows can be fixed quickly by eating a bad carb. Keeping grain-based carbs, sugar, etc. in the diet won't allow that to happen (again-this is just my experience).

I just found it easier to break the sugar/bad carb habit by getting my body to want healthier, non-processed and non-grain carbs like fruits and vegetables, and just avoid grains altogether on the front end. Also, for me, when I go out to eat, it's a lot easier to order a side of vegetables than it is to order a side of whole grain pasta or wild rice (at least it is around here)-and you can trust a vegetable is what the menu says it is.

I'm new to this board and having read through several of the threads, there are a lot more people on here that know a lot more about all of this than I do (and y'all feel free to chime in and tell me I'm an idiot ). I'm just speaking from my personal experience.