Workout Help!

[nb06]

Hey guys, I need to get back in shape. I am 36, with three young children and have let myself go a bit. 5’10 265 at the moment. Long term I would like to be back down to 225.

I would like to get into a workout routine that is simple and repeatable and makes the most out of the time that I have. I can commit 1 hr per day to getting exercise Mon-Fri. I am not looking to be a body builder, but would like to tone, lose weight, and improve my overall health.

I do have access to a nice gym in my community that has free weights, machines, treadmills etc.

Any advice would be appreciated. Thanks!

 

[BCClone]

Hey guys, I need to get back in shape. I am 36, with three young children and have let myself go a bit. 5’10 265 at the moment. Long term I would like to be back down to 225.

I would like to get into a workout routine that is simple and repeatable and makes the most out of the time that I have. I can commit 1 hr per day to getting exercise Mon-Fri. I am not looking to be a body builder, but would like to tone, lose weight, and improve my overall health.

I do have access to a nice gym in my community that has free weights, machines, treadmills etc.

Any advice would be appreciated. Thanks!

Start with a few minutes of stretching before and after each workout. That will leave you 50-55 minutes of work out time. I would maybe do 30-40 minutes of cardio and 15-20 minutes of weight training. The weight training will build muscle mass which burns calories and raises your resting burn rate.

 

[Gunnerclone]

Peloton.

 

[benjay]

T25 on BeachBody is a great full body program. Just don't expect to drop 40 lbs in one run-through (14 weeks) unless you strictly follow the diet plan.

 

[throwittoblythe]

Ive enjoyed reading “Bigger, Leaner, Stronger” by Mike Matthews. His is a Strength based approach to fitness. Not for body building, but a science based approach to a better physique. In short “lift heavy weights using compound exercises to add muscle and lose fat.” He keeps it simple and even has an app that is free to supplement the book. He includes lots of evidence and studies to back up his approach.

I’m 8 weeks into his program for the first time. Started lifting weights for the first time ever at 36. Really enjoying it. I spend about 45 minutes in the gym 5 days/week and that includes rest between sets. He has programs for 3, 4, or 5 days per week.

 

[Gunnerclone]

T25 on BeachBody is a great full body program. Just don't expect to drop 40 lbs in one run-through (14 weeks) unless you strictly follow the diet plan.

I did 1 1/2 runs through P90X back in the day. Lesson learned: Pull ups are fun when you can just bust out 25 with form like nothing whenever you walk past the bar. The Yoga day is the ******* worst though.

 

[JM4CY]

Whatever you chose to do, do something that’s repeatable and something you can do consistently. Takes time to make the gains you want so commit to something you can tackle at first and build from there.

 

[KnappShack]

T25 on BeachBody is a great full body program. Just don't expect to drop 40 lbs in one run-through (14 weeks) unless you strictly follow the diet plan.

Liift4 is pretty strong too. More weight training off the bat.

Basically any of those Beachbody programs will work. Core de Force, 10 Rounds, MBF, etc. Good thing with the app is you can mix them all in. Even a totally
retro Tony Horton workout is in my rotation

Dropped 50+ last year using MyFitnessPal to track everything I ate and a Garmin fitness tracker.

You don't have to kill yourself in the gym to get results. Especially just getting back into it.

Oh....and be smart and don't get hurt.

 

[JM4CY]

Also logging what you do everyday is helpful if your going to lift. It’s encouraging when you can see progress and keeps you motivated to not quit.

 

[benjay]

I did 1 1/2 runs through P90X back in the day. Lesson learned: Pull ups are fun when you can just bust out 25 with form like nothing whenever you walk past the bar. The Yoga day is the ******* worst though.

P90X is no joke. I can't commit to the time investment. I have heard good things about the 30 minute version though. I should give it a shot.

 

[madguy30]

There's another great thread for this from about a year ago with all sorts of good suggestions.

I haven't been back to a gym in a long time but simple circuit training worked great for me and took about 20 minutes, and then left 30 minutes for running on the treadmill if the weather didn't allow for outside running.

This will get said but diet is really important to weight loss.

 

[KnappShack]

P90X is no joke. I can't commit to the time investment. I have heard good things about the 30 minute version though. I should give it a shot.

P90X3 is no joke either.

 

[cyputz]

First 2-3 days start with cardio, increasing daily - walk, jump rope.
Get muscles moving with planks, push-ups, burpees after cardio

 

[Cyclones_R_GR8]

Also logging what you do everyday is helpful if your going to lift. It’s encouraging when you can see progress and keeps you motivated to not quit.

I have a bunch of spreadsheets for just that. I have each exercise listed and work out MWF. On Friday I make notations on each exercise if I will raise the resistance the next week
Of course I just started again on Jan 1 but I haven't skipped a workout yet.

 

[MuskieCy]

I use the steps up to our parish church for core to feet and awesome cardiac workouts. Five flights of 11 steps, up to 25 laps(take it slowly to get there).

Upper body is just moving weight. Farm boys never had time to join weight lifting, but were strong as eff.

 

[JM4CY]

I have a bunch of spreadsheets for just that. I have each exercise listed and work out MWF. On Friday I make notations on each exercise if I will raise the resistance the next week
Of course I just started again on Jan 1 but I haven't skipped a workout yet.

If anyone had a good simple app for this kind of thing, I would appreciate that. Something that is like a blank template and not something that tells me what to do. The way I log my workouts on my I know is not efficient.

 

[motorcy90]

start off slow and build from there. increasing intervals on a treadmill/running daily with a few weights thrown in. start off walking for a bit on the treadmill/track and then increase the pace every week/few days. will be a decent start for just getting back into it. bring or have some form of entertainment if on the treadmill though.

 

[madguy30]

start off slow and build from there. increasing intervals on a treadmill/running daily with a few weights thrown in. start off walking for a bit on the treadmill/track and then increase the pace every week/few days. will be a decent start for just getting back into it. bring or have some form of entertainment if on the treadmill though.

My set up on my treadmill was pretty obnoxious.

I'd put a towel over the numbers so I didn't have to see how many minutes I'd been on for.

 

[dualthreat]

Agree with the start slow, but consistency is what’s most important.
I’d recommend
Weights M-W-F
Running T-Th-(S)
30-45 minute sessions. Compound lifts.
You can’t go wrong

 

[Gonzo]

P90X3 is no joke either.

P90X lean is tough but effective. I've combined that with a Paleo diet and it works well.

Also to the OP, if you're a drinker, cutting that out or at least way down will do wonders for weight loss.