i’d like to come up with a routine for my overweight father (50) that’ll get him into shape. he used to be a smoker and a heavy drinker and is cutting that all out and determined to get back into shape and i’d like to help him. i know that at that age you have to make some adjustments to a normal routine. his only problem is that he has a higher blood pressure.
i’d like to get him on a routine, diet, and possibly supplements that could help his progress. if anybody could recommend any of these i’d really appreciate it.
he would be. usually a 3-11 deal and sometimes he’ll work doubles. pretty stressful, which will make the psychological part of this diet that much harder.
but i already printed out the phoenix theory article to try to counter that.
[quote]sibellius wrote:
i’d like to come up with a routine for my overweight father (50) that’ll get him into shape. he used to be a smoker and a heavy drinker and is cutting that all out and determined to get back into shape and i’d like to help him. i know that at that age you have to make some adjustments to a normal routine. his only problem is that he has a higher blood pressure.
i’d like to get him on a routine, diet, and possibly supplements that could help his progress. if anybody could recommend any of these i’d really appreciate it.
his stats
5’7
220
24-28% BF[/quote]
I would start real slow and maybe even consult a doctor before you start anything. You need to first fix the diet. Go to the beginners thread at the top of beginners forum and look at the 7 habits of healthy eating.
If you follow those he won’t need to be on a real “diet” he’ll just have to change the way he eats. This is the most importan part of this awnser so don’t ignore it, check out the 7 habits.
As for working out and stuff like I said start slow. Start walking with him everyday or at least a few days a week. Then get into the gym and start with a beginners routine (again beginner thread at top of the forum) and use alot of lighter weights in the beginning. I dont think he needs to be doing sets of 3-5 yet, I would think rep range of 6-8 for big excersices and then 8-12 for other stuff.
If you want to do some cardio on top of the walking then make sure its light in the beginning. You just want to make sure because of his age and because hes out of shape with high blood pressure that your not going to endanger his health any more.
As for supplements I think the best thing for him would be just plain old whey or maybe the Biotest’s Metabolic Drive, fishoil and multi vit. Have him use the whey for the “meals” in between breakfast lunch and dinner. Its alot easier for him to take a shaker to work (or what ever he does) and drink it rather then make a whole meal. Have him take a few fish oil caps a day, spread out throughout the day and the multivit in the morning.
Good Luck, hope everything goes well for you guys.
[quote]ss847859 wrote:
sibellius wrote:
i’d like to come up with a routine for my overweight father (50) that’ll get him into shape. he used to be a smoker and a heavy drinker and is cutting that all out and determined to get back into shape and i’d like to help him. i know that at that age you have to make some adjustments to a normal routine. his only problem is that he has a higher blood pressure.
i’d like to get him on a routine, diet, and possibly supplements that could help his progress. if anybody could recommend any of these i’d really appreciate it.
his stats
5’7
220
24-28% BF
I would start real slow and maybe even consult a doctor before you start anything. You need to first fix the diet. Go to the beginners thread at the top of beginners forum and look at the 7 habits of healthy eating.
If you follow those he won’t need to be on a real “diet” he’ll just have to change the way he eats. This is the most importan part of this awnser so don’t ignore it, check out the 7 habits.
As for working out and stuff like I said start slow. Start walking with him everyday or at least a few days a week. Then get into the gym and start with a beginners routine (again beginner thread at top of the forum) and use alot of lighter weights in the beginning. I dont think he needs to be doing sets of 3-5 yet, I would think rep range of 6-8 for big excersices and then 8-12 for other stuff.
If you want to do some cardio on top of the walking then make sure its light in the beginning. You just want to make sure because of his age and because hes out of shape with high blood pressure that your not going to endanger his health any more.
As for supplements I think the best thing for him would be just plain old whey or maybe the Biotest’s Metabolic Drive, fishoil and multi vit. Have him use the whey for the “meals” in between breakfast lunch and dinner. Its alot easier for him to take a shaker to work (or what ever he does) and drink it rather then make a whole meal. Have him take a few fish oil caps a day, spread out throughout the day and the multivit in the morning.
Good Luck, hope everything goes well for you guys.
[/quote]
I agree with this approach. Going fast is asking for trouble. Putting someone like your father on Tabatas would likely result in a heart attack.
You might want to check out the Paleo Diet. Look for the book in the library. Basically meat, fish and vegetables. It’s highly nutritious and for most people the weight will drop off and still allow energy for training and muscle building.
regarding the cardio, he’s not a fan of walking but loves to bike. as far as i know, cardio and the calories expended all has a direct relation to heart rate so the method shouldn’t matter that much. would it be a safe bet to have him walk once a week and bike twice a week, just to change things up a little?
Sounds good. Keep the cardio enjoyable. At this point its finding activities he enjoys and doesn’t get bored with. Intensity matters but he needs to progressively work up to it. A heart beat monitor is helpful. The calories expended is not the whole thing. Most people just eat whatever they expended anyway.
The goal is to build intensity to burn calories after exercise stopped and also to protect his heart. As he gets used to higher intensities, his heart strengthens and when he has to shovel out the driveway it’s not a shock to the system and the body can cope.
A good way to do cardio is to warm up for about 10 minutes then do sprints to get the heartbeat up to a goal rate for a period. Then slow down to get you heart back to normal and repeat several times. Gradually increase the intensity of the work set either in intensity as measured by heart rate or in increasing the work/rest ratio. Cool down for about 10 minutes at the end. Progress can be measured in how fast the heartbeat returns to normal after a work set.