57 y/o male
BMI about 40-42
Medically cleared for exercise
He wants to lose about 100lbs and in no rush to do so
Can walk about 1-1.5 miles without difficulty
Wants to begin workout program with long term goal of both walking and lifting
My thought for him is to build to walking about three miles 4-6 days per week to build a base then start lifting - a wendler or similiar type program f four days per week and continue with walking a few days per week
What is group consensus- would you start with walking only, walking plus lifting- or what
He says he’s been given a nutrition program, but, I don’t know what it is
@throwawayfitness has lost more weight than anyone else on this forum.
I do not consider walking to really even be ‘exercise’. I guess I do it intentionally under the label ‘cardio’ because the only reason I do it is to burn more calories with no expense (possibly even a benefit) to my training. This is probably more semantics than anything, but walking should not hamper recovery in any way - I think it is more likely to improve recovery than anything else.
I would think walking 15 minutes a day - everyday would be a good way to start. If you had time to spare, adding 5 minutes every week or two weeks would be a great way to go for burning extra calories.
As for weightlifting, I’d imagine you are fine to go right at it. For anyone untrained or detrained, I recommend Phraks Greyskull LP. Feel free to add in a few sets of biceps curls at the end if you want (because who doesn’t want bigger biceps?).
Cut out all liquid calories (black coffee doesn’t count as liquid calories - but adding sugar/creamer changes that).
Add lean protein and veggies into every meal.
When looking at your plate, a well-rounded portion for you would be 1/2 lean protein, 1/4 veggies, 1/4 carbs. The carbs would be better left aside, but you likely aren’t at a point where that’s needed yet.
I’d speak with your doc about getting your thyroid checked, and getting insulin resistance checked as well. If you are insulin resistant, you might be better suited going Keto for a couple months to help re-sensitize yourself to insulin.
Weigh yourself daily, right after your morning pee. Average it weekly, and track trends. When weight loss stops, something’s gotta change - or you’ve not been following your plans.
Lastly, take pictures of yourself. When you reach your goal, you’ll be really happy you did. If you don’t take pictures, you’ll regret it and wish you had. It is ALWAYS brag-worthy to show that progress change.
I like step goals. Start out at 2500 each day. After two weeks change daily goal to 5000. Every 2 weeks add an additional 2500 until he is hitting 10,000 steps every day.
Begin lifting weights as so as possible. Muscle burns calories. Walking (semi fast, still could talk) is great for burning fat. It is the primary cardio that I did to cut for contests.
Well… I only used this with a calorie surplus and thus gained some muscle - But following the program by the book will evidently make you lose fat (and gain muscle).
Walking, start with 2500 steps and add 400 steps every day.
Lifting 2-3 days per week whole body.
Chose lots of exercices. Mostly machines.
Make him do with lots of reps with low weight and only 2 sets.
For example:
Seated overhead press 2x15
Lateral rises 2x15
Lateral pulls 2x15
Horizontal pulls 2x15
Bench press 2x15
Leg curls 2x15
Hamstring curls 2x15
Some seated calf rises
Some easy low back exercice
Some easy core exercice
Body weight squats
After 4 weeks he will have some technique and underatanding and some cardio.
Then you can get him to the program posted above with 3x5 reps and some walk runs.
Stick to the 10-15 000 steps goal. Just add very short running of 20-50 meters every 5 mins, then every 4 minutes up to ever 3 minutes. That here is a good begginer easy going stuff that can last at least up to 6 months or more.
