What's the best way for someone 35 & over to get back in shape?
What's a good workout program and cardio workout?
Thread: 35 & over getting back in shape
07-27-2007, 08:24 PM #1
07-27-2007, 08:38 PM #2
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If you have not been doing anything at all for a long time then I would definitely start light.
Start out doing mostly compound movements like bench press, squats, etc, until you get used to lifting, then start adding more into the program.
Go really light on the weight at first for a few weeks until you are over that initial soreness.
on the cardio, start out by walking a few times at a quick pace before you move to jogging/walking, then up to jogging more. When you can do 45 minutes of cardion at 80% of your max heartrate, then you are in decent enough shape to start doing HITT training.
Do some research on nutrition. That will be where the biggest part of your gains will be made - in the kitchen.
Give us some background about your past experience lifting and how long it's been since you have done it, and what your goals are and we can figure out something more than just a general description of a starting routine or something.
Also, congrats on deciding to make a change!
07-27-2007, 08:39 PM #3
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07-27-2007, 08:51 PM #4
nutrition will be the key to any sort of transformation IMO, so I'd start there.
there is a lot of good nutritional info on the BB.com site as well as in the nutition forum, particularly the stickies at the top.
as Todd stated, knowing more about your lifting/training experience will give your fellow members a better idea of the sort of help you're looking for.
I agree with sticking to primarily compound movements until you get your feet 'wet' again.
be cautious of jumping in too fast due to overeagerness. I have made this mistake in the past and have paid dearly for it.
us 'old' men don't recover like we used to...
good luck to you my friend and do some reading. get to know the search engine and have at it.Its not how you swim, its how you hold your breath
Its not about playing fair in this life, its more about cheating death
07-28-2007, 04:34 AM #5
07-28-2007, 06:56 AM #6
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07-30-2007, 10:02 AM #7
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I would say to make small changes over time and let them become habits. Too many people try to change their whole life on New Year's Day and it's just too much for their body.
Start lifting a few times per week, start with only 1-2 sets. Use light weight to get your body used to the stress again.
Slowly change your eating habits, etc.
07-30-2007, 10:17 AM #8
07-30-2007, 10:45 AM #9
Well here's what I did, and sorry I'm not familiar enough around here yet to point you to stickies...
1. Understand the two main components to getting in shape are nutrition and training (i.e. exercise). In that order.
2. Write down everything you eat for 3 or 4 days. This is usually very educational.
3. Learn about "clean eating". Finding good, whole foods.
4. Track what you eat with Fitday.com or something similar.
5. Google or do a search here I guess on: Harris Benedict formula find your BMR and multiply by your level of activity to get your maintenance calories. There are online calcs that do this for you though I'm sure. -500 to lose weight, +500 to gain.
6. Exercise is easy... as a beginner you can do anything and see results. For me I did the Men's Health Home Grown Muscle series (online) and now I'm doing the New Rules of Lifting workouts (book).
7. Google or search for HIIT. Do it =)
07-30-2007, 10:48 AM #10
I'll be 40 next year, have been sedentary the majority of my life, and I'm starting at over 40% fat. This will be the first time I've ever trained seriously with weights, and considered challenging cardio. However, mentally I've aleady shifted into no-option mode, so although my body and strength will need time to catch up, mentally I'm already there. You can do!!!
Last edited by misstransformer; 07-30-2007 at 05:48 PM.
07-30-2007, 04:09 PM #11
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The only thing I have to add is workout in the morning if you can. That way you're less likely to miss.
Also make your lower body (legs and back) a priority. You'll make faster gains everywhere else if you do.
Ok that was two thingsNever quit!
07-30-2007, 09:57 PM #12
Heat, your in the same boat as me. I am 40, but height and weight are close. I also have lifted off and on for the last 10-15 years. I really have a problem getting motivated. Usually browsing these forums and seeing people like yourself will help me to get it in gear. My biggest problem now has been the sore elbows. I have had the tennis elbow thing for the last 2-3 years. In fact, they start to hurt when I think about lifting.
I find that eating some oatmeal in the morning really helps to fill you during the day. Good luck on your journey!!
07-30-2007, 11:13 PM #13
this really isnt about me but my dad is kind of over 38 and hes a CO but he doesnt workout as much as id like or eat right but i made a deal with him of being more helpful around the house he'd start working out with me sooo any ideas on wat to have him do or not do and since hes not used to working out hard or for more than 1 day any good like joint supplements or exercises
08-05-2007, 09:11 AM #14
08-05-2007, 01:08 PM #15
I just wanted to welcome you to the board. There sure are a lot of good people here to help you along with lifting and nutritional plans, but the one element no one can help with is longevity. Start off with a moderate pace and enjoy what you are doing. When the enjoyment is gone, so are 90% of the people who started. Increase your cardiovascular capacity and stamina along with your lifting techniques. Build (or rebuild) your foundation with compound movements, as stated above. I always start people off with full body workouts and cardio in between. It doesn't take much to move from a full body to strength lifting (powerlifting). Same compound movements, different set scheme with heavier weight. Lighten up the weight a bit and move into a bodybuilding routine. Then along with your nutrition plan, move into a Circuit Training program and drop the extra weight you've gained during the powerlifting and BB cycles. All four aspects require detailed nutrition plans to accompany the work.
Myself along with hundresd of others will offer advice. Learn everything you can, take it all with a grain of salt until you apply it to yourself and experience the results. And keep it fun!
Wish you the best.
08-05-2007, 01:17 PM #16
08-06-2007, 09:53 AM #17