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    I'll Mod 'til I'm dead. ironwill2008's Avatar
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    For Over-35 Beginners

    In response to the number of threads posted in this forum on a daily basis from:

    *Over-35 beginners who have never lifted a weight in their lives

    *People who trained at one time long ago but stopped for some reason and now wish to start over again

    *Those otherwise relatively untrained

    *Those unable to ever make any progress and looking for help

    *Overweight people looking to lose fat

    *Skinny and/or weak people looking to get bigger and stronger




    Use the information to be found in the links posted below.

    If you have no medical limitations and are otherwise healthy, age has little to do with the processes of building muscle or losing body fat; it works the same for everyone, male or female. Get a green light from your doctor to start exercising, then proceed here:



    TRAINING PROGRAM:

    Beginner bodybuilding program:
    Fierce 5 Novice routine:
    http://forum.bodybuilding.com/showth...hp?t=159678631


    If you don't know how to perform any of the exercises in this program, look them up here to learn how to do them correctly:
    http://exrx.net/Lists/Directory.html





    GETTING YOUR NUTRITION REQUIREMENTS SORTED OUT:

    This thread will explain all the steps to figure your baseline of required protein, fat, carbs, and calories to suit your specific goal:
    http://forum.bodybuilding.com/showth...post1481919401

    Get your regular-food nutrition squared-away and your eating on a consistent basis for a couple of months, and then consider addition of possible supplements.


    Guessing at portion sizes or relying on food package information will fail you. Buy an inexpensive digital food scale (~$30 at any big-box discount store), weigh your portions, and track them here: http://fitday.com





    RECOVERY:

    Adequate sleep/rest is also a requirement for making progress. Yes, we're all very busy these days, but we also owe it to ourselves to make time for enough sleep to keep us healthy and progressing. If you require the aid of an alarm clock to awaken you every morning, you're not getting enough sleep. Stay home at night. Turn off the TV. Step away from the Interwebz. Put your phone down.




















    This post is not intended to be a Q & A thread, or an all-inclusive bodybuilding guide, but rather, a solid place from which to start; everything you need can be found in the links above. If you have further questions, use the forum 'search' function; it will be rare that your question is such that it has never been asked and answered already.




    Remember; it's a journey, not a destination.
    Last edited by ironwill2008; 07-14-2017 at 07:05 AM.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

    Ironwill Gym---updated pics:
    http://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733

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