Long story short due to injuries (am 100% now) and complete lazyness I am now way out of shape and over weight.
5’9" 225 with a 45" umbilicus…too much!
I am back in the Gym 3x per week lifting heavy again. took 8 weeks to ‘Pre lift’ so I wouldn’t be stupid and just jump right back in and jack myself up.
So goal here is lose about 25 lbs pure fat, and get stronger. Not looking to add a ton of muscle, just get stronger.
I would appreciate any advice from my +35’s that may be able to advise.
[quote]corrmhona wrote:
Hate to say it, but diet should probably be in there as much as exercise.
[/quote]
Yep I would also suggest some walking at least…
Agreed on walking, starting to do so 30 min every day. Will add some light sprinting at some point (knees vs weight right now). Diet wise, what should I be going for here? I was thinking low carb except workout days and lots of protein and water?
[quote]Highlandfire69 wrote:
Agreed on walking, starting to do so 30 min every day. Will add some light sprinting at some point (knees vs weight right now). Diet wise, what should I be going for here? I was thinking low carb except workout days and lots of protein and water?[/quote]
*** Don’t be shocked at how low the calories and carbs have to go to lose weight. All of these calculators and recommendations no longer apply to “us”. I have found that lower weights with higher reps/higher frequency works best.
i think it,s also important not to go crazy trying to start too many things at once. i have seen many guys go hard and all out,just to crash and give up. i.e. crash diet,running,gym everyday,etc…Small consistant gains for the rest of our lives will add up to a lot! I am a big believer in doing things that I consider sustainable for a long period of time. like years…then sometimes add in extra to take it over the top for a time. if you eat a healhy diet and work out amd walk, that,s a great start. Why not build some muscle if you,re going to be in the gym anyway? i will leave out my opinions on training for now,but feel free to visit my log. Good luck. Confusion
[quote]confusion wrote:
i think it,s also important not to go crazy trying to start too many things at once. i have seen many guys go hard and all out,just to crash and give up. i.e. crash diet,running,gym everyday,etc…Small consistant gains for the rest of our lives will add up to a lot! I am a big believer in doing things that I consider sustainable for a long period of time. like years…then sometimes add in extra to take it over the top for a time. if you eat a healhy diet and work out amd walk, that,s a great start. Why not build some muscle if you,re going to be in the gym anyway? i will leave out my opinions on training for now,but feel free to visit my log. Good luck. Confusion[/quote]
Very Good advice and on the mark!!!
[quote]Highlandfire69 wrote:
Agreed on walking, starting to do so 30 min every day. Will add some light sprinting at some point (knees vs weight right now). Diet wise, what should I be going for here? I was thinking low carb except workout days and lots of protein and water?[/quote]
Diet wise… I would suggest at this point just start cleaning up some junk calories.
Find your maintenance Kcals over a weeks time ( Where you neither gain nor lose weight)Add all the days Kcals up.
Subtract 3500 Kcals from that number.
Divide by 7 to find your daily number. Macro nutrient breakdown : Roughly shoot for 40% P 30% C 30% F over time slowly lower the Carbs replacing your starches/sugars with Fibrous vegetables.
Walk 30 minutes daily as exercise in addition to your weightlifting.
After 4 weeks add in some sprints or Rowing at high intensity (2/week). (sprints on the rower)
[quote]FISCHER613 wrote:
Find your maintenance Kcals over a weeks time ( Where you neither gain nor lose weight)Add all the days Kcals up.
Subtract 3500 Kcals from that number.
Divide by 7 to find your daily number. Macro nutrient breakdown : Roughly shoot for 40% P 30% C 30% F over time slowly lower the Carbs replacing your starches/sugars with Fibrous vegetables.
Walk 30 minutes daily as exercise in addition to your weightlifting.
After 4 weeks add in some sprints or Rowing at high intensity (2/week). (sprints on the rower)[/quote]
Thanks. Slow and steady. I am at 223 right now. Would like to be <200 even if its 199 by June. Then slowly drop a few more while adding some muscle over time.
Another effective strategy for incorporating walking into a fat-loss program is to commit to taking 10,000 steps/day. A good electronic pedometer can be had for $20 or so; I got my Omron at Amazon. (No financial interest.) It can be kept discreetly out-of-sight in a pocket, and doesn’t make that annoying ‘click’ sound like the old mechanical versions.
The advantage of the 10K/pedometer strategy is, it incentivizes walking throughout the day. Now, parking at the far end of the lot is not just a personal virtue, it’s a viable strategy for meeting one’s step requirements. Got a 10 min break at work? Put 1000 steps in the bank. Doesn’t matter how you get your 10K, so long as you get them.