I’ll add that people seem to think this is all or nothing. “I can’t commit to a six week rigid lifting program so I just won’t mess with it.” Guess what - progress is progress.
Did nothing last week? Do some push-ups or walking this week. Do a bit more the next week. Can’t beat last week? Match it until you can. Have an off week where you do nothing again? Forget about it and pick up where you left off. The key is to just not give up because you “failed”. We all fail. Those of us who have made progress start again.
I see this so much. I have a buddy that just took a new job, and he has probably worked out 4 times in the last two months. He used to work out 4 times a week. He said to me, he doesn’t have direction right now, and if he did he wouldn’t have the time to do the workouts to get to the goal.
So he stays home. He has gained fat and lost strength. Even if he just made it in to do 20 minutes of walking at an incline, some pushups and chin ups, he would maintain a lot more, and additionally he wouldn’t be at home sedentary (probably eating while doing so).
There are thousands of useful articles on this site. I think you should look up Christian Thibaudeau’s beginner series on lifting and nutrition published years ago.
Without details, all it really takes for one to look good while having a life are:
I’m going to sound picky here, but with a reason. I think “resistance training” is the right phrase because it removes the stigma around having to go to a gym and do sets and reps, pretending to be a pro strength athlete. Calisthenics can make you look awesome. So can kettlebells. Swimmers build some pretty decent physiques, as do throwers and sprinters. There’s plenty of ways to build muscle that don’t involve traditional barbells, sets and reps.
@dagill2 Definitely. My routine has no barbells at all. Maybe we can count the trap bar for farmer’s walks I do, but I haven’t done typical barbell exercises in years. All I use are kettlebells, dumbells, weighted calisthenics and prowler.
I think for most people who don’t have dreams of competing in the iron sports, these are probably better tools to be honest. I know that’s sacrilegious on a barbell dominated website.
I actually made my best bodybuilding progress with a grand total of two barbell exercises in my routine: barbell rows and squats (and I eventually used a safety bar for these).
Obviously this doesn’t go for everyone, but most barbell exercises seemed to be on the way to eventually wrecking me, especially squats and deadlifts, with so-called “workout hangovers”. I couldn’t stand feeling like crap one to two days after, feeling sluggish, and everything from my hips to my traps feeling like they were in knots.
Geez, thanks everyone. I was so depressed when I wrote this post, that I could barely think straight. It’s been a life-long situation for which I’m being receiving the latest treatments at some major hospitals.
I mention this because I think that lots of exercise and a goal will help my mental state. I’m not expecting a cure, but if it can make life just 10% better, that is a huge difference.
I will review your excellent suggestions and feedback and try to ask more specific questions if I get confused. Cheers to you all.
Two days of weight training a week has actually given results on my behalf. Full body HIT obviously.
From a depressed standpoint, I think you may find value in slower reps - for me it has felt like meditation sometimes. Try (counting) to four seconds up - and four seconds down when repping the weight. This may make it less of a burden to head to the gym.
Also, from the beginning you should reduce them weights and focus on how it feels moving them.
As many here have said before me: Consistency is top priority. How do you force yourself over the threshold in order to get to the gym (train)? Here I believe you need to go against emotions, and shut them down temporarily - really not listening to much on what your brain says - Simply just do it because you made an agreement (contract) with yourself. You can do it! Best of luck!
I like this term. I think it was @Chris_Shugart that used to write about “act as if.” So you just start putting on your shoes as if you’re going to the gym, get in your car as if you’re going, etc. Eventually you got it all done without making any conscious decisions.
The amount of times i’ve gone to the gym and got a session in because my bags were packed the night before is high. Somehow, at 4am, it seems like more work to unpack my bag to get to my work clothes than it would be to just go to the gym as planned.
Edit: i also missed the point here, which is that i’ll frequently lie to myself about only going to use the shower. Because i’m not risking waking my family up by showering at home, so i have to go to the gym to use the shower at least, right?
At this point I know I feel more depressed if I don’t go. My mind has been trained to think that it is the only thing that will make me feel at least a little bit better, so getting up and going seems to be the only option for me.
I love how it’s worked out that way . Seeking escapism in the best way possible and then feeling better afterwards.
I would not recommend tongkat in combination with prescribed pharmaceutical drugs because of the risk of interactions. Also, tongkat may give rise to anxiety and sleeping disorder, which often is part in any psychiatric illness. Please stay away from any adaptogens.
Let your training be the drug of choice. If you absolutely must use a supplement for motivational support, you will never go wrong with creatine.
You are right about that. It’s not something we “fix”, or “cure” so to speak. We learn to live above it.
I’m gonna be that person, and also ask what it is you do for your mind? Outside of pharmaceutical help, that is.
I ask because while physical activity will always provide some baseline positive, it is equally important you do “physical activity” for your mind. Not saying you have to, but it’s it’s own kind of…work out, so to speak.
Get yourself to a good doctor and get a full hormone panel workup. A lot of men our age (I’m 57 too) suffer from “andropause” which can lead to depression, lack of sleep, loss of mental clarity, etc. Like the others have said, you need to make some changes in your life but you can’t rebuild yourself without a solid foundation (meaning an optimal hormone profile).
If your Dr starts telling you that lowered test is a function of aging, get the hell out of there and find someone who will get you to OPTIMAL levels, not NORMAL which can fall within a huge range and leave most of us still feeling like shit.
Search this site for diet for your goal. E.g., “diet for getting ripped” in the search box
Get the food, prep meals a week ahead
Diet is critical to every goal in the gym
Now research training techniques. Mark Rippetoe book is a good start
Have a plan for where you’ll work out if u don’t already have a gym
Work your chosen routine that matches your goals, while consuming the appropriate nutrition, in a disciplined manner, as close to sane days and times as possible for six months, adding weight to the bar every time you’ve exceeded a goal.
At six months, compare your numbers to when you started, eval your physique, modify accordingly.
Thank you very much for checking in Spock81. I did begin working out and changing my diet for about 1 month. I then developed a severe unrelated health issue from which I’m still recovering. I do plan on resuming my path shortly.