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Getting in shape SUCKS (1 Viewer)

Sinrman

Sinrman

Footballguy
Hit the big 4-0 last year. Never really had to workout or any of that, but the last few years while playing softball I can tell I'm seriously out of shape. A trip to the doctor a couple months ago revealed high cholesterol and very close to being officially diagnosed with diabetes. Ick! The past year or two I've yo-yo'd between 200-205 lbs.

So I knew the day was coming and decided to at least start watching what I'm eating (started using MyFitnessPal) and started running and some situps/pushups each day. Man... THIS SUCKS!

 
Good luck. Diet is 80%+ of the battle.

I am roller-coastering right now. :( Need to get the diet back on track and back into the gym. Jacked my shoulder up which has prohibited me from doing the heavy lifting. No excuse, should at least be going to do cardio and some lighter weights. About to hit 4-deuce here in a few weeks and that will probably be the impetus to get back on it.

 
I'm going through the same rigamarole, only they're pretty sure it's diabetes. I have to go back in a few weeks.

What a drag. I was in such good shape just two years ago, which feels like yesterday. I'm loathing getting back in shape, eating a proper diet, abstaining from sugars and alcohol, etc.

 
Agree that diet is 80+% of the battle. I hit 40 last year as well. I try to keep doing some type of exercise routinely because I know I would be in trouble if I didn't. A buddy of mine who used to be skinny has let himself go. He's at least 75 pounds over his high school weight and waddles around. Pretty sad. Keep at it and hang in there.

 
rockaction said:
I'm going through the same rigamarole, only they're pretty sure it's diabetes. I have to go back in a few weeks.

What a drag. I was in such good shape just two years ago, which feels like yesterday. I'm loathing getting back in shape, eating a proper diet, abstaining from sugars and alcohol, etc.
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I haven't been in "proper" shape in probably 15ish years. :( Car accident, surgeries, love of beer and crappy food, sedentary job(s), kids...

Honestly I know that beer is one of the biggest culprits here. It is so bloating for dudes in their 30s-40s. 10 or so years ago I gave up beer for Lent (not Catholic, but did it to challenge myself w/ the wife) and lost a good 12-13 pounds and obvious difference in the gut.

I just love beer. Oh, beer. I think I need to switch back to drinking whiskey. Big challenge tonight for the NBA Draft where I had expected to drink 3-4 huge IPAs. That's like a day's worth of calories and carbs right there. :(

 
Ketamine Dreams said:
Agree that diet is 80+% of the battle. I hit 40 last year as well. I try to keep doing some type of exercise routinely because I know I would be in trouble if I didn't. A buddy of mine who used to be skinny has let himself go. He's at least 75 pounds over his high school weight and waddles around. Pretty sad. Keep at it and hang in there.
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I'm 60ish pounds over my HS weight, and probably 35-40 over my ideal weight. I "carry it well"; folks estimate my weight at 20%ish less than it actually is.... maybe they're just being nice. :oldunsure:

That said, I don't waddle... for as bad as I feel I still run fairly well, have excellent blood pressure, etc.

 
My weight is about 20-25 lbs over where I want it, but I also need to shift about 10 pounds from my gut back to my muscles.

I've maintained a very active lifestyle, but my eating has really caught up to me. I am 37 right now and outside of a couple short periods of time, I've never really watch what I eat. I honestly don't know for sure if I can change my eating habits for the long-term at this point in my life. I guess if I was threatened with diabetes or something like that I may get enough motivation, but just to look a little bit better without my shirt on is not enough for me right now.

 
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Jayrod said:
My weight is about 20-25 lbs over where I want it, but I also need to shift about 10 pounds from my gut back to my muscles.

I've maintained a very active lifestyle, but my eating has really caught up to me. I am 37 right now and outside of a couple short periods of time, I've never really watch what I eat. I honestly don't know for sure if I can change my eating habits for the long-term at this point in my life. I guess if I was threatened with diabetes or something like that I may get enough motivation, but just to look a little bit better without my shirt on is not enough for me right now.
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Yeah this sounds very, very familiar to me. :(

 
Sounds exactly like my story. I recently went back to work after staying home with kids. Got myself into great shape but fell off the wagons about a year and a half ago. I'm a teacher so I'm using my break to get back into the habit.

 
If any of you fatties live in Orange County, CA... PM me. I have a buddy who's a personal trainer (and not your run-of-the-mill beefcake dode gym trainer). He trains you specific to a sport, in a private gym, and is very affordable.

 
If it helps, it gets better if you find an activity you enjoy.

I'm lucky, never really got out of shape, but my running partner who turned 50 this year was in bad shape a few years ago, got motivated and has now completed 5 full ironmans and a lot more shorter distance events.

Maybe running isn't your thing, maybe cycling and swimming isn't either, but find something - racquetball or tennis can be a good workout.

Otoh, I do emphathize with the struggle. There are many things I know I should do but am not in the habit. It's hard to do everything or make a long term lifestyle change, even with good motivation.

 
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Feel free to join us in the 10K thread ...a great mix of vets and newbies, and a lot of support for those just starting (or restarting) their routines. We'll help keep you on track!

 
Is anyone on a specific diet? anyone recommend one? or maybe a good workout routine you follow too?

I really need to get back in shape. Probably 30-40lbs over where I really should be and i can feel it drag on me.

 
MaxThreshold said:
Is anyone on a specific diet? anyone recommend one? or maybe a good workout routine you follow too?

I really need to get back in shape. Probably 30-40lbs over where I really should be and i can feel it drag on me.
Click to expand...
The thing is that's such a general goal that it will only generate general advice or questions. I don't mean specifically you, but for anyone trying to get healthy, get specific. Is your goal simply to lose weight?

Any limitations?

What's your current condition (more specific than overweight)?

what do you enjoy?

What have you done in the past? What has failed?

When you were in your best shape, and what were you doing?

As for diet, I mostly just limit carbs. Nothing specific but more of a mindset that vegetables, good protein and healthy fat is good.

 
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I'm a mess again :kicksrock:

Started with personal trainer 3 times a week for an hour and supplementing with walking 5 miles on the off days... actually just got home...3rd session - almost blacked out today - it's a high intensity hour.

He'll keep me getting to the gym (especially with how ####### expensive it is)...

Diet kills me....

I'm thinking of just telling the personal trainer to give me a shopping list and EVERY meal for EVERY day, now through the end of the year - and direct me on my off gym days as to how to work out and he gets me to drop the 60 lbs I want to drop, I'll gladly pay him a 4 figure bonus to do it. That way, I don't have to think - it's up to him...if I get there, he gets paid. /sigh

Also - feel free to grab a Fitbit anyone and join us in our weekly walking challenges. See us in the thread for details.

 
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One funny thing about the fitness part...

When you're not working out, you have no energy to work out; When you are working out, you have plenty of energy to work out more and more and more and more.

Crazy how that works ;)

 
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.

 
FUBAR said:
MaxThreshold said:
Is anyone on a specific diet? anyone recommend one? or maybe a good workout routine you follow too?

I really need to get back in shape. Probably 30-40lbs over where I really should be and i can feel it drag on me.
Click to expand...
The thing is that's such a general goal that it will only generate general advice or questions. I don't mean specifically you, but for anyone trying to get healthy, get specific.Is your goal simply to lose weight?

Any limitations?

What's your current condition (more specific than overweight)?

what do you enjoy?

What have you done in the past? What has failed?

When you were in your best shape, and what were you doing?

As for diet, I mostly just limit carbs. Nothing specific but more of a mindset that vegetables, good protein and healthy fat is good.
Click to expand...
My goal is to lose weight AND get in good shape.

No limitations

Current condition - fair, i guess. Passed a physical but have high Triglycerides

I love playing volleyball and baseball and football but haven't played in years due to work (IT guy so sedentary), kids, etc...

Was never a "workout" type of guy - i always played sports to offset that. Lifting weights and running is so mind-numbing boring it's hard for me to stick with it. When there is a goal - like catching a touchdown pass, throwing someone out at first or spiking over the other team I could play all day long.

When I was in my best shape I was kicking ### and taking names as US Marine - and playing sports.

 
John Bender said:
One funny thing about the fitness part...

When you're not working out, you have no energy to work out; When you are working out, you have plenty of energy to work out more and more and more and more.

Crazy how that works ;)
Click to expand...
It got to the point, several years back, where I would choose to stay in because going out would mess up my next day's workout and the endorphins that I was sure to feel after finishing the workout. I want that feeling back desperately.

 
King of the Jungle said:
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.
Click to expand...
So I'd LOVE a new workout regimen. Ideas on a weekly lifting regimen that is doable in 45 minutes a day? I've recycled the same 2 or 3 for the last 15 years on and off. Bored.

 
King of the Jungle said:
- Don't waste time with cardio.

- Work on getting your hormones in the right spot.
Click to expand...
In what context do you mean don't waste time with cardio? For shaping body? Other? I'm asking because my cardio routine has greatly enhanced my energy level and stamina.

How do you get your hormones in the right spot?

 
facook said:
King of the Jungle said:
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.
Click to expand...
So I'd LOVE a new workout regimen. Ideas on a weekly lifting regimen that is doable in 45 minutes a day? I've recycled the same 2 or 3 for the last 15 years on and off. Bored.
Click to expand...
What are your goals?

 
facook said:
King of the Jungle said:
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.
Click to expand...
So I'd LOVE a new workout regimen. Ideas on a weekly lifting regimen that is doable in 45 minutes a day? I've recycled the same 2 or 3 for the last 15 years on and off. Bored.
Click to expand...
While I'm a fan of cardio, if you want quick, intense workouts, use kettle bells.

one place to start - http://greatist.com/fitness/22-kick-###-kettlebell-exercises

 
fantasycurse42 said:
facook said:
King of the Jungle said:
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.
Click to expand...
So I'd LOVE a new workout regimen. Ideas on a weekly lifting regimen that is doable in 45 minutes a day? I've recycled the same 2 or 3 for the last 15 years on and off. Bored.
Click to expand...
What are your goals?
Click to expand...
Lose fat.

 
King of the Jungle said:
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.
Click to expand...
This x 1,000 (except limit carbs in general not just during the day). Great post.
 
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facook said:
fantasycurse42 said:
facook said:
King of the Jungle said:
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.
Click to expand...
So I'd LOVE a new workout regimen. Ideas on a weekly lifting regimen that is doable in 45 minutes a day? I've recycled the same 2 or 3 for the last 15 years on and off. Bored.
Click to expand...
What are your goals?
Click to expand...
Lose fat.
Click to expand...
Thats almost all diet. Train heavy and slow to fatigue 2-3 times per week.
 
Jayrod said:
I am 37 right now and outside of a couple short periods of time, I've never really watch what I eat. I honestly don't know for sure if I can change my eating habits for the long-term at this point in my life.
Click to expand...
Sorry man, that's just a cop out. Sounds like something Otis would say. All I can say is make changes before things become a problem. It's difficult at first, but if you stick with it the changes will become routine. If you're married, get your wife onboard so you can team up and do it together. My wife and I changed our diets over a year ago and it's seriously been a life changer for both of us.

 
facook said:
fantasycurse42 said:
facook said:
King of the Jungle said:
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.
Click to expand...
So I'd LOVE a new workout regimen. Ideas on a weekly lifting regimen that is doable in 45 minutes a day? I've recycled the same 2 or 3 for the last 15 years on and off. Bored.
Click to expand...
What are your goals?
Click to expand...
Lose fat.
Click to expand...
Cardio and diet is what you need...45 minutes isn't a long time for cardio and weights. I'd do some HIIT for 30 minutes every visit to the gym.

15 minutes is tough for lifting. However you use that time go like 30% lighter than normal and do reps to failure instead of 6, 8, or 10.

 
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mr roboto said:
facook said:
fantasycurse42 said:
facook said:
King of the Jungle said:
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.
Click to expand...
So I'd LOVE a new workout regimen. Ideas on a weekly lifting regimen that is doable in 45 minutes a day? I've recycled the same 2 or 3 for the last 15 years on and off. Bored.
Click to expand...
What are your goals?
Click to expand...
Lose fat.
Click to expand...
Thats almost all diet. Train heavy and slow to fatigue 2-3 times per week.
Click to expand...
Does that mean lift slow? So like, 3 sets of 6 heavy?

 
facook said:
mr roboto said:
facook said:
fantasycurse42 said:
facook said:
King of the Jungle said:
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.
Click to expand...
So I'd LOVE a new workout regimen. Ideas on a weekly lifting regimen that is doable in 45 minutes a day? I've recycled the same 2 or 3 for the last 15 years on and off. Bored.
Click to expand...
What are your goals?
Click to expand...
Lose fat.
Click to expand...
Thats almost all diet. Train heavy and slow to fatigue 2-3 times per week.
Click to expand...
Does that mean lift slow? So like, 3 sets of 6 heavy?
Click to expand...
6sec reps. 3 concentric 3 eccentric. Removes momentum keeps constant force on muscles. Don't lock out.
 
LOL this is a microcosm of fitness today. One guy says lift only, one guy says do cardio or HIIT. I know diet is 80% of it. I'm just looking to revamp my workouts so I actually am interested in them.

 
facook said:
LOL this is a microcosm of fitness today. One guy says lift only, one guy says do cardio or HIIT. I know diet is 80% of it. I'm just looking to revamp my workouts so I actually am interested in them.
Click to expand...
If your goal is to "lose fat", cardio and diet is what you need... If you are doing weights, you need reps, not heavy lifting.

 
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I've got a ton of thoughts (I work in the fitness industry) and a lot of conventional exercise advice is crap. Instead of contributing to the confusion, I've posted the best article I've read about losing weight. I cut to the highlights in my quote below but each step is explained in further detail.

http://www.muscleforlife.com/the-quickest-way-to-lose-weight/

Muscle loss...horrible food cravings...metabolic damage...depression...All this and more is possible when you do all the wrong things to lose weight.

What does this fabulously bad weight loss method entail exactly?

Well, its recommended by experts around the world, including bestselling authors, celebrity trainers, and fitness gurus. We all know someone that has used these terrible weight loss methods, and maybe even have tried a few ourselves.

Its this article I want to share with you how to lose weight in the worst possible way, explain why its the worst, and help you understand what to do instead.

So, lets get started with step 1

Step 1:

Severely Restrict Your Calories

Step 2:

Remain in a Caloric Deficit For Too Long

Step 3:

Dont Eat Enough Protein

Step 4:

Dont Do Any Resistance Training

Step 5:

Do a Ton of Cardio
Click to expand...
 
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facook said:
LOL this is a microcosm of fitness today. One guy says lift only, one guy says do cardio or HIIT. I know diet is 80% of it. I'm just looking to revamp my workouts so I actually am interested in them.
Click to expand...
You're going to get as many opinions as people who chose to answer. There just isn't a one size fits all "perfect answer"Case in point:

King of the Jungle said:
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.
Click to expand...
>90% of my training is cardio. Most of that is at a slowish pace. I don't lift weights often, more body weight. Though I do use kettle bells on occasion.

I drink beer almost every day.

I eat more carbs before noon than the rest of the day, and more pre-workout than post.

No idea how to work on my hormones.

I sleep 4-6 hours per night.

So I'm epically failing everything king advises. Yet somehow I was just tested at 5.5% body fat and in superior fitness.

I won't say king is wrong, but it's not the only answer.

 
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What I've learned about fitness over the past 10 years is that there is no right answer. Everything you read will contradict another person or routine. I've read heavyweights low reps to bulk. Then you can read another credible article that states heavyweights and low reps will actually get you cut. The one thing I know to be true is that diet is the biggest key. Diet is about 70-80% of weight loss. I think everyone has different things they believe and what works for them. People have different bodies and different things work for different people. Just try to eat fairly decent and get some sort of exercise everyday, do that and you should be fine.

 
High repetition weights hitting all muscle groups and lots of challenging cardio (running, stairs, etc). have kept me in shape at 48. Don't be afaid to go for heavy weights at times just to set personal records and keep yourself motivated. It really helps to have a physical hobby so you can skip the gym when you don't feel like it and still get a workout. Biking, walking to the end of breakwall rocks to throw out a few fishing casts, scuba, kayaking, take the dog on challeging explorations, things like that. What's the point of being in shape if you don't use it for anything in the real world.

I don't bother with watching my diet or drink.

 
fantasycurse42 said:
facook said:
LOL this is a microcosm of fitness today. One guy says lift only, one guy says do cardio or HIIT. I know diet is 80% of it. I'm just looking to revamp my workouts so I actually am interested in them.
Click to expand...
If your goal is to "lose fat", cardio and diet is what you need... If you are doing weights, you need reps, not heavy lifting.
Click to expand...
Disagree. Cardio isn't going to help you lose fat.

Best thing for you is watch your diet, limit your carbs, do push-ups and sit-ups. If you can work in some cardio, great, but lean muscle building is better IMO

 
FUBAR said:
facook said:
LOL this is a microcosm of fitness today. One guy says lift only, one guy says do cardio or HIIT. I know diet is 80% of it. I'm just looking to revamp my workouts so I actually am interested in them.
Click to expand...
You're going to get as many opinions as people who chose to answer. There just isn't a one size fits all "perfect answer"Case in point:

King of the Jungle said:
- Don't waste time with cardio.

- Lift weights (will change body composition quicker)

- Limit alcohol to weekends (liquor/wine over beer)

- Limit carbs to evening or after workout.

- Work on getting your hormones in the right spot.

- Sleep well.
Click to expand...
>90% of my training is cardio. Most of that is at a slowish pace.I don't lift weights often, more body weight. Though I do use kettle bells on occasion.

I drink beer almost every day.

I eat more carbs before noon than the rest of the day, and more pre-workout than post.

No idea how to work on my hormones.

I sleep 4-6 hours per night.

So I'm epically failing everything king advises. Yet somehow I was just tested at 5.5% body fat and in superior fitness.

I won't say king is wrong, but it's not the only answer.
Click to expand...
Everyone responds differently to everything. Your lucky if you can get away with that little sleep and drink every day. I am jealous. There is a lot of research online to show how to naturally raise testosterone (and lower estrogen) which is important as we age. Sleep is big for me for recovery but I mostly weight train. I think cardio has some benefits but prefer short durations (sprints, boxing, kettle swings...etc). Also a lot of new research on eating the majority of your limited carbs until evening. For most people if you want to cut weight you can do so by limiting carb intake below 40 a day.

 
mr roboto said:
No not everybody is different. Human physiology is fairly consistent. That's a lazy answer to avoid controversy.

For most people cardio is either unsustainable or injurious and for the benefit is confers is relatively inefficient.

The only things you can 'exercise' are muscles. Running is a leg exercise. Heavy and slow or light and fast - one doesn't 'bulk' while the other 'cuts'. These are ridiculous.

Muscle is the tissue that requires your 'cardio' system to work. Therefore all work is performed by muscle. Heart rate increases when muscles are being worked. Your muscles are like a pool - only so much energy (water). Drain them slow or fast? Doesn't matter. Just drain them 2-3 times a week. Avoid exercises that place impact on joints. If you blow out a knee you aren't healthy.

For most people, 20-30 mins 2-3 times a week of low impact HIT or HIIT is the best.
Click to expand...
Couldn't disagree more with your first statement.
 
JShare87 said:
mr roboto said:
No not everybody is different. Human physiology is fairly consistent. That's a lazy answer to avoid controversy.

For most people cardio is either unsustainable or injurious and for the benefit is confers is relatively inefficient.

The only things you can 'exercise' are muscles. Running is a leg exercise. Heavy and slow or light and fast - one doesn't 'bulk' while the other 'cuts'. These are ridiculous.

Muscle is the tissue that requires your 'cardio' system to work. Therefore all work is performed by muscle. Heart rate increases when muscles are being worked. Your muscles are like a pool - only so much energy (water). Drain them slow or fast? Doesn't matter. Just drain them 2-3 times a week. Avoid exercises that place impact on joints. If you blow out a knee you aren't healthy.

For most people, 20-30 mins 2-3 times a week of low impact HIT or HIIT is the best.
Click to expand...
Couldn't disagree more with your first statement.
Click to expand...
Ok. I deleted because I said I wasn't gonna contribute to this thread cause it just devolves into the same disagreements.
 
Ok, after a bit of experimentation this is what worked for me (dropped 50 lbs in 9 months @38 yrs/old; 207 lb to 157 lb):

Consume 2300-2700 cal 5 days/wk. Consume

1200 cal one day/wk and 4000 cal one

day/wk. It is critical to mix these fast/overload days at different points as the calendar rolls by (ie. Switch days). Also, I generally "fast" on day where I do not work out. Conversely, I "overload" on days when I train a bit heavier or with greater intensity.

Consume 150-200g of protein/day and limit carb intake to 100g.

I utilize resistance/weight when training.

No cardio/no abdominal work. I work out every other day which translates to 3-4 workouts/wk.

Please excuse the fragmented nature of this post. I'm a terrible typist on a touch screen.

If interested I can provide more specificity regarding diet/workout. I could also provide a picture of my results thus far but i'm having a tough time finding editing options on fbg mobile

 
mr roboto said:
JShare87 said:
mr roboto said:
No not everybody is different. Human physiology is fairly consistent. That's a lazy answer to avoid controversy.

For most people cardio is either unsustainable or injurious and for the benefit is confers is relatively inefficient.

The only things you can 'exercise' are muscles. Running is a leg exercise. Heavy and slow or light and fast - one doesn't 'bulk' while the other 'cuts'. These are ridiculous.

Muscle is the tissue that requires your 'cardio' system to work. Therefore all work is performed by muscle. Heart rate increases when muscles are being worked. Your muscles are like a pool - only so much energy (water). Drain them slow or fast? Doesn't matter. Just drain them 2-3 times a week. Avoid exercises that place impact on joints. If you blow out a knee you aren't healthy.

For most people, 20-30 mins 2-3 times a week of low impact HIT or HIIT is the best.
Click to expand...
Couldn't disagree more with your first statement.
Click to expand...
Ok. I deleted because I said I wasn't gonna contribute to this thread cause it just devolves into the same disagreements.
Click to expand...
You obviously know what you are talking about. I just didn't agree with you saying not everyone is different. I also get what your saying, this whole thread is going in circles. Some people have to work a lot harder than others to get noticeable results. Everyone has that friend that eats bad, doesn't really exercise, but yet he's really fit. When that same friend does start to train the results are almost instant. That's why I disagreed with your statement.
 
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