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!
I was basically the same size as you a year and a half ago (5’10” 270lb); however, ive always had some muscle. I am now down to 215 and although I fluctuate about 5 Lbs, I figured out a method that works for me.
Here it is:
1. Drink a boat load of water every day. This is the most important step. Get a water bottle that you can hang on a belt loop and carry around with you. That will be your new best friend.
2. Eat clean. Diets are dumb for fatties like us. If we could stick to one, we probably wouldn’t have gotten here in the first place. You know what is good to eat and what it bad. Just eat clean and eat less than usual. Trust me, I once went from eat multiple sleeves of Oreos a day to an all steak diet (which I quit after two weeks). Those extremes NEVER work. Just eat clean. No fast food. Period.
3. Find an exercise plan that is a hobby, not a workout. I found power lifting. Now every time I work out, I’m training to beat my record, not suffering through a workout that I don’t wanna do. That may not be your thing, but competing in marathons, RAGBRAI or karate may be it (especially something that you have an actual class for). My powerlifting with my buddies saved me. I’m finally up to benching about 435lb, and it burns some serious calories without me even noticing.
4. mindset. Positive mindset no matter what. If you fail, tell yourself you won’t tomorrow.
5. plan your weight loss. 5 pounds a month. Weigh yourself every day.