FNG to fitness

[sobrbiker883]

What's a good simple routine for 3-4 visits/wk to gym to get a flabby out of shape lazy 40 something to get in shape enough that he may start enjoying fitness?

Jumped from 170-180 all my life to the verge of 200 when I quit smoking and quit working construction a couple years ago?

Dont want to get huge, just in shape.

 

[JRose]

Re: FNG to fitness

Running for start. Getting into a good cardio routine is easy and will help boost your metabolism and shuck off some weight

 

[benchmstr]

Re: FNG to fitness

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JRose</div><div class="ubbcode-body">Running for start. Getting into a good cardio routine is easy and will help boost your metabolism and shuck off some weight </div></div>
with that sudden weight gain he went through i would suggest bicycle riding over running due to impact....but once he gets down in weight to run his ass off..

 

[Lowe Left]

Re: FNG to fitness

Steve,

I just began running again last month. I'm only doing 3 miles at a time 9:00 mile pace. Completed 39 miles total for August. I also do some sprint work once a week as well. You live pretty close, so once you're working days, we can get up early and get you going. Let me know.

Lowe

 

[anthony_se]

Re: FNG to fitness

Sir, FWIW, I'm impressed at the gym I go to for the last 11 years, how many of the same folks are there, still fat, still out of shape, yet they continue to f around with the stupid cardio shite! As I've said before here in this sub forum: You cannot out run a doughnut.

You want to get in shape, less flabby, start a Paleo diet and engage in HIT strength and/or Tabata interval training. There are a host of web resources under those descriptors that will help you do that.

whatever you do, don't buy into the bullshite of "cardio" and weight loss and fitness. It ain't gonna happen, especially if you're over 40 yoa.

 

[wnroscoe]

Re: FNG to fitness

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: sobrbiker883</div><div class="ubbcode-body">What's a good simple routine for 3-4 visits/wk to gym to get a flabby out of shape lazy 40 something to get in shape enough that he may start enjoying fitness?

Jumped from 170-180 all my life to the verge of 200 when I quit smoking and quit working construction a couple years ago?

Dont want to get huge, just in shape. </div></div>

First and most important IMHO, get your diet right, and I mean right. Sugars and bad carbs have to be the first to go. Eat 5-6 smaller meals a day but start off with a good solid brakfast, dont skip it.

I started this in November and dropped 5-6#'s on week one. I'm down from 245#'s to 185-188#s, 22.5%BF down to 16.5%BF.

Mostly, it's been the diet that did this.

Get your diet right first, the rest will follow and real quick like.

 

[JRose]

Re: FNG to fitness

The reason cardio doesn't work for the gym dwellers is obvious. Just because you go to the gym everyday for social hour, set your treadmill to that 10-11 min per mile pace, and discuss the days events with your gym buddy doesn't mean your doing much of shit for a workout.

If you're not pushing yourself in whatever you do, you will stop seeing gains. Out of the three disciplines I train for, I'm convinced running is giving me the most benefit. I do more than just head out everyday and do a 3-5 mile comfort cruise though. I mix in race pace days, tempo days, and hill repeats. My flab is sucking up proper.

 

[anthony_se]

Re: FNG to fitness

JRose,

well, these are gym dwellers with a purpose: not the folks who program in 10-15' on the idiotic treadmills, ellipticals, etc. but folks who are on for the larger share of 30 to 45 min. I watch them while waiting for my HIT coach.

Yeah, I know when I was a stupid runner, 20+ marathons, 8 ultras with a PR at the 50 mile distance of 7hrs 40 + minutes, I too was lean and mean, and indeed incorporated race pace, tempo runs, hill repeats, interspersed with duration efforts of up to 6 hours.

When I was preparing way back then for the Nickel City 50, I had a chance to take part in a conditioning study at the Univ. of Buffalo, water-weighed body fat was low 7%'s. I though I was in great shape. I was sarcopoenic as hell, had dingleberries hanging out my arsehole, periodic panic attacks from paroxysmal hypoglycemia, LOL But I sure looked good.

And then of course there is this;

http://www.psychologytoday.com/blog/p-nu/201103/cardio-may-cause-heart-disease-part-i

and this:

http://www.newportbodyscan.com/Preventable_Deaths.htm

I had the pleasure of meeting Jim Fixx during a 10k run. What a loss

 

[Lowe Left]

Re: FNG to fitness

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Lowe Left</div><div class="ubbcode-body">Steve,

I just began running again last month. I'm only doing 3 miles at a time 9:00 mile pace. Completed 39 miles total for August. I also do some sprint work once a week as well. You live pretty close, so once you're working days, we can get up early and get you going. Let me know.

Lowe</div></div>

I am dieting too, lost 16lbs in 5 weeks, I should've mentioned that. Every once in a while I will splurge on something, but really cut out the sugar and bad carbs.

 

[anthony_se]

Re: FNG to fitness

Here's an excellent site/blog with some exceptionally useful commentary about diet.

http://www.trackyourplaque.com/blog/

 

[roggom]

Re: FNG to fitness

First thing, go see your family doctor. Make sure your heart and blood work are fine. Also while you are there, have him test your testosterone, I am over 40 and my doc has me on supplemental test shots every 2 weeks. I feel like I am in my twenties again. Although recovery takes a bit longer.

You will get much advise great, good, and ehh. When I was in the Navy I ran the "fat boy" program, or FEP for you PC fat boys and girls. Getting them into shape was a challenge sometimes, but the motivation starts to increase after the 6-8th week. It was easy to keep their attention because they either pt'd or did not go on liberty. After they saw results they were hard chargin for more. Very rewarding. Once you start to see the results, it gets much easier. The pt is physical , but the mental aspect is what keeps you in the game.

Proper nutrition is key, you have to feed your body, boost your metabolism, maintain a healthy digestion (fiber) and drink plenty of water. Stay away from processed food, eat plenty of veggies. No fad diets, as you will change your lifestyle by eating healthy.

Here are some good resources I have found and used/ using. The US Army has a great site for new and current soldiers http://www.hooah4health.com/body/default.htm

Another good resource with exercise programs and video clips, nutrition http://www.bodybuilding.com/guides/

good luck

 

[sobrbiker883]

Re: FNG to fitness

Thanks guys, roggom- I think I'll take your advice on the Dr, I'm overdue for a physical as it is. I like the US Army link. My buddies a pre-boot instructor and I should hit him up as he got in great shape in his forties after re-upping in the AZNG.

J-I got a rt knee that definitely needs some strengthening before running, a few days trying about a mile earlier this summer almost killed me.

Rosie- I'm a little leery of the " rubdowns" you Coasties are known for....

 

[anthony_se]

Re: FNG to fitness

with all due respect, roggom, local docs, even skilled specialists, don't know jack shit. They'll spout the crap about cholesterol values, standard american diet, Big Pharma recommendations, and bullshit about the fucking american college of sports medicine horse crap about friggin' "cardio" and at the end of it, won't help you at all.

There is a sea-change going on with respect to nutrition, metabolism, REAL exercise, and fitness that the crapola from the 70's just can't even begin to wrap its stupid head around.

 

[PaleRider77]

Re: FNG to fitness

getting into shape and loosing bodyfat is 85% diet. eating clean will take your goals far. instead of jumping right into running, i would first start by walking, then switch to a walk to run program, and the weight will start to come off. then add a solid weight lifting program to further bump your metabolism. the more muscle, the more fat you'll burn even while resting

 

[dbateman]

Re: FNG to fitness

first you need to get your diet sorted out .


have a read over here if you haven't already http://forum.bodybuilding.com/forumdisplay.php?f=13

and start lifting iron I probably would not run if I was you maybe go for a walk .

I do skip rope after a weight session some time's but I also love to run , the point is you don't need to run .

Thats just my opinion take it as you will , I am glad you are trying to improve your self sobrbiker883 you are a good guy and will get it there .

 

[paulo_santos]

Re: FNG to fitness

Learn to eat properly. There are plenty of good first out there like the Paleo or Zone. As far as working out, mix in some strength training g with some cardio. If you are planning on going 3-4 times a week, start with a basic 2-day split routine:

LYLE MCDONALD'S ROUTINE:
Mon: Lower
Squat: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Stiff-legged Deadlifts: 3-4X6-8/3'
Leg press: 2-3X10-12/2'
Leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Tue: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Incline bench or shoulder press: 2-3X10-12/2'
Pulldown/chin: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

Thurs: Lower
Deadlifts: 3-4X6-8/3' (3-4 sets of 6-8 with a 3' rest)
Leg press: 3-4X6-8/3'
Leg extensions: 2-3X10-12/2'
Leg curl: 2-3X10-12/2'
Calf raise: 3-4X6-8/3'
Seated calf: 2-3X10-12/2'

Fri: Upper
Flat bench: 3-4X6-8/3'
Row: 3-4X6-8/3'
Shoulder press: 2-3X10-12/2'
Pulldown: 2-3X10-12/2'
Triceps: 1-2X12-15/1.5'
Biceps: 1-2X12-15/1.5'

For the Thu/Fri workouts either repeat the first two or make some slight exercise substitutions. Can do deadlift/leg press combo on Thu, switch incline/pulldown to first exercises on upper body day. A lot depends on volume tolerance, if the above is too much, go to 2-3X6-8 and 1-2X10-12

After you are finished with the strength work, do some cardio for 10-5 minutes. Start slow and work your way up to some good cardio. Your diet is key though.