Workout Help!

Dopey

Well-Known Member
Nov 2, 2009
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Do whatever you’ll do.

Yoga. Cycling. CrossFit. Powerlifting. Martial arts. Etc.

I personally love deadlifting really heavy. Mobility work. And martial arts.

If you don’t like working out, do something you enjoy to keep yourself active.

Diet is king anyway.
 
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Gunnerclone

Well-Known Member
Jul 16, 2010
75,611
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DSM
Do whatever you’ll do.

Yoga. Cycling. CrossFit. Powerlifting. Martial arts. Etc.

I personally love deadlifting really heavy. Mobility work. And martial arts.

If you don’t like working out, do something you enjoy to keep yourself active.

Diet is king anyway.

Diet IS king, but I always feel I’m better on diet when I’m in some kind of training regimen. They go hand in hand for me. If I’m not doing both then I’m doing none.
 

aeroclone

Well-Known Member
Oct 30, 2006
10,365
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P90X3 would work with the time you have available. I enjoyed that program. If you are just getting started though be prepared to do a lot of the modifications as a lot of things will be pretty challenging initially.
 

motorcy90

Well-Known Member
Aug 12, 2018
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Iowa
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.
I hated running on the treadmill if that was the only option at times. I enjoyed the few spin classes I did at prairie trail when I was there. but they only did one a week really for people who were experienced cyclists.
 

cowgirl836

Well-Known Member
Sep 3, 2009
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Do something you like or at least don't despise. Tracking food for a while can give a good idea of what your caloric intake is.

Little changes are most sustainable. If you wfh, finding a call a day or a few a week that you can do while walking the block (or back and forth in an open space during this wee chill) and getting enough sleep are big impact. And swapping pop for water most of the time.
 

RotatingColumn

Well-Known Member
Oct 21, 2008
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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!



Dude, I am the future you talking…

I was 36 with 3 kids at 265. In a blink of an eye I was 40 and 300lbs. My back went to hell, I felt like crap all the time. All because I didn’t get after it when I was 36 and 265. I guess what I’m saying is don’t put it off. If you really have an hour every day that is plenty, commit to it and don’t look back.

FYI, I’m now 46 and 250lbs. My 6' 2" frame can carry 250 just fine and I feel pretty good, but I’m still working at getting to 230, which was my football playing weight. Anyways, I spent 10+ years completely miserable. No need for you to go through that, lose the weight now and just be done with it.
 

MisterO

Proverbs 19:11
Dec 6, 2020
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If you like cycling, train for and complete RAGBRAI this summer. You’ll find that not only will you exercise, but you will naturally improve your diet as your rides get longer.
 

motorcy90

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Aug 12, 2018
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If you like cycling, train for and complete RAGBRAI this summer. You’ll find that not only will you exercise, but you will naturally improve your diet as your rides get longer.
um I don't know about that.. we tend to drink a lot of beer/alcohol during the stops on our training rides.. lol
 
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MuskieCy

Well-Known Member
Nov 4, 2006
3,624
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Dude, I am the future you talking…

I was 36 with 3 kids at 265. In a blink of an eye I was 40 and 300lbs. My back went to hell, I felt like crap all the time. All because I didn’t get after it when I was 36 and 265. I guess what I’m saying is don’t put it off. If you really have an hour every day that is plenty, commit to it and don’t look back.

FYI, I’m now 46 and 250lbs. My 6' 2" frame can carry 250 just fine and I feel pretty good, but I’m still working at getting to 230, which was my football playing weight. Anyways, I spent 10+ years completely miserable. No need for you to go through that, lose the weight now and just be done with it.
At 17, I was 6"2', 215 lbs and lettered in football and hoops in high school. Barely lifted a weight in my life except for limited team stuff. Old school time.

Got up to 255 lbs,....look at my previous post for well being and fitness,....two years later dropped 25 lbs and lowered BP.

Was told my weight loss is much more permanent than any "program" loss. One pound a month.

Try it.
 

RotatingColumn

Well-Known Member
Oct 21, 2008
1,674
343
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At 17, I was 6"2', 215 lbs and lettered in football and hoops in high school. Barely lifted a weight in my life except for limited team stuff. Old school time.

Got up to 255 lbs,....look at my previous post for well being and fitness,....two years later dropped 25 lbs and lowered BP.

Was told my weight loss is much more permanent than any "program" loss. One pound a month.

Try it.

You mean one pound per week?
 

CyTwister

Active Member
Aug 30, 2019
124
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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 am a firm believer that it all starts with good nutrition and sleeping well. I had to purge all the crap food from my house and have lost 8 pounds over a month. Here are the foods I’m eating a lot of:
  1. Fruit- clementines, kiwi, grapes, bananas, apples, oranges...I eat at least one of these if not more with breakfast lunch and dinner. Also a bunch of veggies are chopped up and can be baked.
  2. Avocado toast- This fills me up so quickly and is pretty quick to make each morning.
  3. Whey protein shakes- 150 calories that fill me up first thing in the morning
  4. Kodiak pancakes are pretty low calorie and high protein.
  5. Low sodium almonds and pistachios
  6. Carrots to snack on while watching TV when I’m just bored snacking. I grab the whole bag and go to town! Kinda sounds miserable, but it works for me.
  7. I have some junk food here and there but try to place limits. Ice cream at home is a no go. I get a burger but not the whole meal when I get fast food and am not drinking at all.
  8. DRINK TONS OF WATER
For exercise, I lift heavy on MWF and do intense cardio or YouTube workouts on off days. Heavy compound lifts are the easiest way to lose weight and have a better physique. MUCH more efficient than cardio which will lead to more muscle loss when there is no strength training. I can get 8 lifting exercises done in 45 minutes.

I usually hit the cardio bike for 30-35 minutes hard but I started at 25 and have been increasing my time as I feel better. You can also do body weight workouts on YouTube. I really like BullyJuice. He has 20-30 minute videos you can follow along to. All you need is an exercise or Yoga mat. Very tough but good workouts and you can set your own pace and do them anywhere.

I also bought a Renpho scale which sends my weight to an app on my phone.
 

besserheimerphat

Well-Known Member
Apr 11, 2006
11,477
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Mount Vernon, WA
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.
If you want to lose weight (go from 265 to 225) your eating habits will determine your success. Be accountable to yourself, but allow yourself some wiggle room because you need to be able to enjoy life too. You don't have to work out at all as long as you're running a slight calorie deficit. Eating nutrient dense and calorie sparse foods (veggies) or foods that fill you up (proteins and fats) is important - find stuff you like. If you want to improve your fitness, then working out is more important.

If you aren't as concerned about the number on the scale and just want to look better naked, I'd recommend finding a healthy diet you can commit to and doing resistance training. Compound movements like bench, squat, deadlift, rows, overhead presses and pull ups/pull downs. Don't bother with isolation stuff except for prehab.

I personally hate cardio, but I don't mind doing interval work - something like 20 seconds really hard, then 90 seconds of walking to recover. Repeat 8 to 20 times as your fitness allows.
 
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cyclone4L

Well-Known Member
Jun 30, 2013
4,508
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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.
 
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CyTwister

Active Member
Aug 30, 2019
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Enter your email on this website and get a copy of the PDF and you’ll cut through much of the crap out there on weight loss.

This is a dynamite read.

Physiqonomics PDF
 

AgronAlum

Well-Known Member
Jul 12, 2014
6,747
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Dude, I am the future you talking…

I was 36 with 3 kids at 265. In a blink of an eye I was 40 and 300lbs. My back went to hell, I felt like crap all the time. All because I didn’t get after it when I was 36 and 265. I guess what I’m saying is don’t put it off. If you really have an hour every day that is plenty, commit to it and don’t look back.

FYI, I’m now 46 and 250lbs. My 6' 2" frame can carry 250 just fine and I feel pretty good, but I’m still working at getting to 230, which was my football playing weight. Anyways, I spent 10+ years completely miserable. No need for you to go through that, lose the weight now and just be done with it.

I’m 34, 300 lbs at 6’6” and about to have my third kid. As much as I’d like to lose weight, how do you find time to work out? Off to work by 7, home at 6-6:30, dinner, play with kids while their awake, hang with the wife for like 30 minutes, repeat. I feel like any hobby on the side eats up any time I have outside of life.
 

Bigman38

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Jul 27, 2010
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It’s been said already but if you don’t get your diet under control it doesn’t matter what exercise program you go with. Incredibly easy to ruin a perfectly good day with one bad food/drink decision.

IMO there’s no silver bullet, find the thing that works for you. It’s different for everyone, in my experience its even different answers at different times for the same person.
 

AgronAlum

Well-Known Member
Jul 12, 2014
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From what I hear it’s literally training your ass. Need a taint of steel to sit on a bike for a week.

Truth. I was a big biker (200-250 miles a week) before kids, wife, getting fat, etc. I sold my MTB but held onto my road bike. At this point, my ass is done after a couple miles.