Bottom line. looking to get into the best shape of my life. I'm 41, got two kids ages 6 and 3, and haven't really worked out consistently in over a year (really since my second was born 3 years ago). I've gained about 15 lb's since that time when I was running nearly every day. I have never been much of a lifter.
I've always been big, and have a big frame. I guess I feel like I became a born again runner in my mid to late 30's, and was regularly running 5 and 10K's (about 2 5K's and 1 10K per year). Was running about 2 to 3 miles a day about 5-6 days a week pretty regularly. I feel that's where I'll start again, but want to include weights in my routine to try and build muscle as I'm reducing fat by running. The ultimate goal is to actually get some real definition for the first time in my life.
I'm currently about 6'0, 240 lbs. I'd like to get down to around to 195-200 lbs, and get ripped. How do I get there?
I know you may think I say things to be mean, and I often do, but you are broadcasting several different signs that you are not going to reach your goal without more drastic changes (using the term toned, for one). This isn't something you'll do til you reach a goal, this is something you'll do forever with the goal constantly evolving. Someone else said culture change, and they're right. You're still look at this is something you've hopped off of but will now hop back on for awhile. That's not how it works, especially as you age.
First, getting ripped at 41 is easier than say at 51, but exponentially harder than at 31 or 21. Further, what do you mean by ripped? Brad Pitt in Fight Club? A vague v shape when you wear a tee shirt? One of these is possible, the other is effectively not. By the sounds of it you don't have an athletic background, so coming essentially zero (it'd be negative if you were obese) you have to put together a lot of building blocks to make this sustainable and effective. Either way, you're going to have to get into weightlifting. Others have mentioned bodyweight stuff and it's good, but only really a start. Most gyms have free personal training trials, abuse these to get some sense of how to do some basic compound lifts - benchpress, deadlift, squats. Much of weightlifting is getting the nervous system ready to fire signals at all the muscles needed for a lift and it takes years to get good at them, but you gotta start somewhere.
Running 2-3 Miles a day (what pace?) is better than nothing, but that's about it. It's not really long enough to improve cardiac performance, so it's utility is probably less than you think. I think you'd be better off doing longer distance for fewer days and keeping the pace honest.
I think if you scaled up eventually to a routine of 3 days lifting those basic lifts, 3 days runnning you'd reach your goal assuming diet matches, but just because it's simple doesn't mean it's easy.
I think finding a group workout setting that challenges you would be good - it provides accountability which is often what we lack, causing us to slack. Not saying a crossfit, it can be mellower than that, but it's a good addition even if only for a single day of a week's routine. Keto has worked for everyone I know who's done it, but I question it's long term sustainability and long term benefit. There's probably a lot of policing of your diet you can do before anything that drastic is needed.
I don't take offense at all. Appreciate the advice.
Make it your mission to ramp up your diet and exercise habits, and set a goal of maybe going a full week under 238 within 2-3 weeks.
Once there, make your next goal 236 or something like that. Sustainable results won’t come from a crash diet or insane workouts, but they’ll come over time by steadily improving habits.
I’ve found the “first 5” come off relatively easily, but it’s not uncommon to hit plateus, I always do. Don’t get discouraged by that.
My “playing weight” in college was 195-200. I weighed in at 215 on January 1st this year. With rededication to my routine I’m back at 201-203 range right now, but it’s been slow and steady...was hovering 205-207 over the summer. On a mission to get back under 198, but it takes time.
To get started with some basic fitness, I'm a big fan of the Couch-to-5K program. You are an experienced runner, but you haven't done so in some time. If you start running without conditioning the body, then you are likely to suffer a setback. Building your routine via interval training that the C25k program advocates, allows for the gradual conditioning of the body.
Diet?Limited carbs, lots of veggies, protein, fruit. Common sense eating. No beer,soda, desserts,... all the garbage-out!
I am getting off 1 of my diabetes prescriptions.I feel great. The simple fact. I will not be stopped. It's the only mindset I need.I can't change my past but I can change my future.
My accountability partner? My wife. She is amazing. We are both in a weight transformation contest group at church. I am winning the males right now and she is leading the females.But we keep battling back and forth for overall.
Sorry I know this is very long but the simple truths are this: Diet, exercise,and rest are simple changes. Get started, keep working at it even when you don't see
immediate results. Don't give up.
Finally, visualize yourself accomplishing your goal. My wife and I our going to our 40th high school reunion this summer in Binghamton NY. Gonna look a little changed to everybody!
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you first goal is just to gain some "fitness". During this time, record a journal of everything you eat and drink. This food journal should be what you eat on a normal everyday routine. Do this for at least a week, but ideally for a couple of weeks. You should be able to see a pattern of routine foods and drink that you might be able to eliminate some calories without deprive yourself. Drink a couple cups of coffee? Eliminate one. Get rid of the "white". White bread, sugar, white rice, etc. Like pasta? Move to a whole wheat pasta instead of the enriched pasta. These are just some examples, but there are a number of choices that you can make to cut some of the calories. This way you are still eating what you normally do without having to go full cave-man.
To get started with some basic fitness, I'm a big fan of the Couch-to-5K program. You are an experienced runner, but you haven't done so in some time. If you start running without conditioning the body, then you are likely to suffer a setback. Building your routine via interval training that the C25k program advocates, allows for the gradual conditioning of the body.
MyFitnessPal (the app) is really good for logging, and is where I started on my path from schlub to fit (well, I'm on the road now)
Another option that's free is Spark People. Great for tracking food and exercise.
Spark People mobile apps - ( New Window )
In my 20's and early 30's when I started coaching football and teaching, I was working long hours, eating a lot of fast food, and drinking tons of beer. This is when I was my heaviest. By 35, I decided it was now or never to get some semblance back of "fitness", and that's when I began running more seriously. At my best I was probably running a 10K in 60 minutes, so about a 10 minute mile on long distance.
I ran two miles yesterday after work, it felt good, but I didn't push it too hard as I didn't want to really hurt myself on the first day when I was easing into it. I was was averaging a 10 minute mile yesterday, but again, it was leisurely to work up a sweat, and I wasn't pushing anything.
In order to cut down the time needed to spend at the gym, I bought a small medicine ball to do the ab/core exercises at the house on off days.
But diet and cardio in the end are the ultimate drivers.
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Along with a good diet. I'm in the best shape of my life. I consume all my meals in a 6 hour span. Workout in a fasted state due to the hgh spike and wait a few more hours before eating.
When did you start this? Can you give more info on the results?
Started intermittent fasting 2 years ago and never looked and felt better. Most of my life I ate at least 5 times a day to gain muscle. I had a descent size but could never could get rid of the gut. Intermittent fasting was the key. There are so many benefits to fasting. You can actually have a terrible diet and still drop weight consuming all your meals in an 8 hour span and working out.(not recommended). Before interesting fasting my weight stayed between 220-230. After 204-210. Left a short video that I saw a couple months ago on fasting.
Link - ( New Window )
One thing I'd be extremely wary of based on my research is a simple caloric reduction as a weight loss strategy - which may have a negative lasting impact on your resting metabolic rate.
I'd recommend reading the Obesity Code by Dr. Fung - or at least checking out some of his youtube videos.
I'm at a standstill right now, need to re-focus and come up with a new workout/dieting routine.
I'm about 185 lb. right now - I don't need to lose weight or really gain any either, I'm happy sitting anywhere between 180-190 for my height (6'1")
My routine has really fallen off, though. I just don't have the time to do all the meal prep and everything that comes along with proper dieting.
I'm intrigued by intermittent fasting / keto - I've never tried either. I'm guessing it's difficult to do either of those and still enjoy a drink on the weekends.
I'm at a standstill right now, need to re-focus and come up with a new workout/dieting routine.
I'm about 185 lb. right now - I don't need to lose weight or really gain any either, I'm happy sitting anywhere between 180-190 for my height (6'1")
My routine has really fallen off, though. I just don't have the time to do all the meal prep and everything that comes along with proper dieting.
I'm intrigued by intermittent fasting / keto - I've never tried either. I'm guessing it's difficult to do either of those and still enjoy a drink on the weekends.
It's a little more difficult but a cheat day every once in a while is no big deal. Here's a link with the myriad benefits. I've been doing it for 5 years, and the changes in my mental outlook as well as my musculature are profound. I'm 49 but honestly my build and definition (expecially my stomach) are better than in my 20s. Now some of this might be that I went to a 5x5 routine at the same time and all the squatting and deadlifts work your core pretty hard. This has might seem hyperbolic but it really is the Fountain of Youth
IF Benefits - ( New Window )
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Good thread - lots of good info in here.
I'm at a standstill right now, need to re-focus and come up with a new workout/dieting routine.
I'm about 185 lb. right now - I don't need to lose weight or really gain any either, I'm happy sitting anywhere between 180-190 for my height (6'1")
My routine has really fallen off, though. I just don't have the time to do all the meal prep and everything that comes along with proper dieting.
I'm intrigued by intermittent fasting / keto - I've never tried either. I'm guessing it's difficult to do either of those and still enjoy a drink on the weekends.
It's a little more difficult but a cheat day every once in a while is no big deal. Here's a link with the myriad benefits. I've been doing it for 5 years, and the changes in my mental outlook as well as my musculature are profound. I'm 49 but honestly my build and definition (expecially my stomach) are better than in my 20s. Now some of this might be that I went to a 5x5 routine at the same time and all the squatting and deadlifts work your core pretty hard. This has might seem hyperbolic but it really is the Fountain of Youth IF Benefits - ( New Window )
Thanks! Appreciate the info.
Definitely considering giving it a whirl.
Basically, I'm much more interested in the overall health benefits as well as a little more definition.
It seems relatively safe overall - so I suppose there's really no harm in trying it. The 16/8 structure seems perfectly feasible for me personally, since I can still have my coffee in the morning.
For those of you who do this, do you work out during your fasting window or during your eating window?
I typically get my workouts in late afternoon, which would be an eating period for me if I were to do it. I don't know if that really makes a difference or not. I think I remember reading that working out during fasting periods forces your body to draw from fat stores for energy which helps you burn fat faster - but I'm not 100% on that.
Your priorities seem to be in order.
Never, ever, ever, ever, EVER give up morning coffee!
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The 16/8 structure seems perfectly feasible for me personally, since I can still have my coffee in the morning.
Your priorities seem to be in order.
Never, ever, ever, ever, EVER give up morning coffee!
I am pretty strong-willed and find that I can give up things fairly easily.. but coffee? I really don't think I could ever...