43 and wanting to start working out - help

w_olliff · 11-05-2009, 12:12 PM

I'm 43 and haven't worked out, except for a few stints at various sports, in 15 years. I would like to get started but am having a lot of ankle pain. Basically I started playing softball once a week and after the game I would be sore (almost couldn't walk) for several days....after the next game it would repeat. Extreme soreness in the back of my foot where the achilles tendon joins my heal. Anyway, I would like some feedback from people that do this actively....also some advice on some supplements to take to boost my energy and libido. Getting older sucks....no energy and decreased desire. I am married and my equipment works fine, just thought maybe my testorone levels may have decreased due to age. I tried this supplement called 6-oxo for a month and it seemed to help, but that was some time ago. Went to get more of that and it wasn't available. Anyway, sorry for rambling....just looking for advice. Thanks.....Wayne

SpadesOfIndia · 11-05-2009, 12:32 PM

Strength training and stretching (like yoga) should do wonders for you.
You will also need cardio to start losing weight.
Proper nutrition is very important.

Go slow and steady. Be happy with slow progress. Patience is the key.

Lot of information on this board. Search and then ask specific quetions that you couldn't find answers for.

Lock1133 · 11-05-2009, 08:05 PM

Congratulations on getting into lifting. Lifting heavy weights and strength training really makes my libido wake up like you would not believe. Do some squats to failure, eat some steak, and get a good night's sleep. You'll be rarin' to go (ahem) the next morning, trust me.

Be sure to do cardio -- maybe 30-40 minutes 3-4 times a week, on an empty stomach (first thing in the morning). Do NOT eat a super-low fat diet or you won't lose fat. Eat a balanced diet, including a lot of protein. If your Achilles tendons hurt, try riding the exercise bike, but put your heels on the pedals so you put minimum stress on the Achilles tendon. Or how about swimming?

Best of luck to you. Here's some good news: because of your weight, you probably have massive and very strong quads and calves that I could only dream of having. Good luck, and remember that beneficial progress is slow. Be patient.

ironwill2008 · 11-05-2009, 08:13 PM

First of all, if you haven't exercised in 15 years, get yourself checked out by your doc. After you've dealt with both the ankle issue, and got the okay to exercise, have a look here:

Routine: http://forum.bodybuilding.com/showthread.php?t=4195843

Nutrition knowledge: http://www.bodybuilding.com/fun/bbin...icsofNutrition

ejthomp · 11-05-2009, 08:20 PM

One year ago I was in your shoes....almost exactly....except for me it was my knee. I started working with a great personal trainer and we started weight training. He took it slow at first to build up the muscles around the joints before we moved on to heavier lifting and cardio.

After a few months...and dropping 40 pounds.... my knee seemed fine. You're 6' tall and weigh 275 pounds...trying to play softball once per week and you're wondering why your ankle hurts? From the movie "Water boy"... "What are ya... stupid?" (Please take that in the light-hearted way it was intended.)

Here are the keys to success for you:

1) Diet.... Diet.... Diet... You need to eat clean and reduce your weight through proper nutrition. If you aren't willing to do this....don't bother starting.

2) See #1

3) See #1

4) Weight training. You need to develop a strong weight training program and stick to it for a year.

5) Cardio. In addition to weight training you need to do 20-40 minutes of cardio a few times per week.

Lastly.... As for libido. I will just say this, after losing 60 pounds of body fat my wife complains that EVERYTHING is too hard now.

And as for supplements... I never used a one... Get your nutrition straight and eat whole, natural food and you won't need or want supplements. Spend the money on better food!

gpfit · 11-05-2009, 08:46 PM

Just start training and you will quickly figure what your weaknesses are and how to work around them. The first couple of weeks might kinda suck, but after that things get better.

BTW, your testosterone levels will improve with higher muscle mass and lower body fat levels. I have found that since i have started training and improving my composition, my libido is back to where it was ten years ago. Most supplements are garbage IMO. Protein powders are obviously fine and creatine is debatable, but the rest are not on my radar.

Train hard, focus on improving body composition, and follow a diet that suits your goals.

Good luck!

danno25nh · 11-05-2009, 09:11 PM

I'm 47 and was in the worst shape of my life. 6'0 220 29% body fat.
In August I started tracking ever single bit of food I eat at The Daily Plate web site.

I started with light weights and 3 days of cardio with balanced fat, carbs and protein.
In September I started once a week with a trainer who set up a full 5 day workout routine. My carbs are down and protein up.

Now I've added boxing once a week. I've dropped 20 pounds, 7% body fat. Dropped 4 pants waist sizes, and more than doubled most of my single rep max weights. Have gone from needing 60lbs assistance for one pull up to doing 3 unaided.

Diet is more important than most want to admit. A few trainer sessions and allowing recovery time between weight training will get your form right and allow for good gains.

I do drink SciVation Extend. I find it helps dramatically with recovery time.

OZBB · 11-05-2009, 09:26 PM

good for you for getting started.... its never too late.. I started when I was 42..its been 5 years now and I've never felt healthier or fitter..... yes I too get aches and pains..... but I'd hate to think what sort of condition I'd be in now if I'd never started at all....

Your achillies issues could be related to the shoes you are wearing.... you might have a pronation issue putting strain on the tendons and ligaments in your foot....worth getting that checked.

As for you libido, stick with the weights, you'll be amazed at how your testosterone levels will increase as you build muscle and strength..... and your stamina will increase too.... when I started out I was tired and sluggish and not particularly interested in anything...... now... lets just say I've got the libido of an 18 year old...... it can be distracting at times .... but a nice problem to have LOL...

OZBB

kostasthai · 11-06-2009, 09:34 AM

JUST get out there and START

Diet and tracking both equally important, exercise (cardio and weights) and patience. Go slow, persist. Make yourself the center of the world....or perish. good luck!

Xyphis · 11-07-2009, 09:31 AM

Good Luck in your new healthy goal!

Now, I do not act as a doctor on this forum, BUT if I gave one of my residents the following list of comments:

Quote:

Originally Posted by w_olliff

I'm 43 and haven't worked out
I started playing softball once a week
Extreme soreness in the back of my foot where the achilles tendon joins my heal

They would inevitably state "Partial Achilles Tendon Rupture"

You need to get this diagnosed (or ruled out). The complication if unrecognized and untreated, is complete tendon rupture. This usually requires surgery and the outcomes are not always great.

I am not a doctor on this forum. as such, trust my advice as far as you could spit a rat.

ptrmull · 11-07-2009, 11:27 AM

if the doctor says ur ok then get to it..walk 3-5 days week as fast and far as possible, stretch..lift or do callistenics 3 days week and go from there..anything is a plus when starting over..i started over jan/feb 2009....

Bob45 · 11-07-2009, 02:30 PM

Have you always weighed around 275? If you had gained a lot of weight over the years that would put a huge strain on the ankles and other joints. I weighed 180 or so for years, Now I am 230. It makes everything different with physical activity. I would slowly start cutting out things in the diet you don't really need. Once you start working out you will have an even bigger appetite.