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Beginning workouts.

4.5K views 40 replies 14 participants last post by  Tom M  
#1 ·
So at 59, I am about worn out....but, in the interest of loosing weight and getting moving again, I decided to start exercising regularly again. Also, the dieting.

No sugar. No Cokes. No candy. No cake. Just about removed bread from my diet. Half portions.

And I am down 8 pounds in 2 weeks.

We have a rower and a Schwinn Airdyne....and I am following the interval method of riding the air bike. 20 seconds full on, rest for 20, then 20, rest, and so on. 6 sets so far...makes me feel like I have been beat with a ball bat. On to the rowing machine, and 4 minutes at high resistance...continuously.

This is just the start....but after the rowing exercise, I get up and move easily...amazing...and my BP checked 20 minutes later is down 20 points.

This is morning routine, I am kind of thinking 2 a day.....thoughts?
 
#5 ·
My advice is to leave some in the tank. Wait until your weight loss starts to stall before going to two a day. Going full tilt now will yield great results for the short term but you're more likely to burn yourself out quickly and/or adapt to that level of stimulus and need to ramp things up even further down the road. That is just my unfounded gut feeling of course... lots of experience yo-yo dieting though. You need to think about what is sustainable long term.
 
#8 ·
That is just my unfounded gut feeling of course... lots of experience yo-yo dieting though. You need to think about what is sustainable long term.

In just 2 weeks, I have noticed a change in my desire for certain foods....I had a Coke with dinner last Friday night...could not finish it. I am no craving sweets now. Don't miss bread, and I usually eat sandwiches as a snack, or lunch.

My goal is to get sweets to be like smoking. It can't hurt to cut out all sugar and most carbs. But.....how do you get rid of starchy foods? :rolleyes:
 
#6 ·
Personally I wouldn’t push it too hard and keep up your routine that you’re doing now because you’re having success. Instead of a second workout I would include a second period of physical activity such as going for a walk or something like that.

when your workouts are becoming easy then start bumping up the activity, intensity, duration etc. etc.


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#9 ·
I have had an epigastric hernia in the middle of my stomach for 20 years and every time I get a little heavy around the waist it becomes constricted and I feel terrible.

I'm not in horrible shape but I'm not in great shape either in my normal lifting is almost non-existent because of shoulder pain and my stomach.

On that note no matter how many calories I burn at work I decided I need to start some cardio type of exercises to get that extra fat off otherwise it won't go anywhere with that gone I can concentrate on other physical activity.

Twice a day is a lot if you're working in between.
 
#11 ·
Pasta will be the tough one. And potatoes. I could not care less if I ever drink a beer again, and I will miss wine, but I can have an occasional glass.

Ice cream.....Blue Bell Dutch Chocolate and the Home Made Vanilla.....coke floats.....wow. Sad now.
 
#12 ·
Well good for you and enjoy the results. I am 51 and a year ago i was 208lbs. I said enough and made changes, exercising and eating better, and hopefully less too. I am now 185lbs.

Go steady as you will see initial results fast and then you can become complacent and stall. Then you will need to get re-motivated for the long haul.

Enjoy the results, i highly suggest paying attention to you internal (blood / labs) numbers, yea that means seeing the doc annually, as that is where the true benefit of your efforts will show up.

I wish you the best, you will feel better than ever, go for the slow and steady route. Don't think of it as a diet with an end in sight but more of a lifestyle change.
 
#16 ·
Barbell work, nothing crazy, just the basic compounds.


Squat, Bench, Deadlift, Overhead Press, Rows, Pullups.


It will get you stronger, encourage muscle growth/retention, get your heart rate up a bit, and shouldn't beat you up too bad.


I attribute deadlifting to basically fixing my "bad back" that I would get in the winter from not moving around enough.
 
#17 ·
I liked the deep stretching of Romanian/ stiff legged deadlifts when I started doing that.
Never did them in all my years since high school and can honestly say it really pumped my chest and breathing. I also think it contributed to a pec tear by my shoulder connection so I backed off and fell out of routine.

Weight are still a favorite of mine.
 
#18 ·
I've just started taking the dog for walks and generally moving around more at home.

Like most of us, I get a decent workout at work, but don't really get the blood flowing.

It sounds silly compared to guys like Jaws and thier heavy wieght programs, but Ive started using light barbells as I watch TV. Behind the back feels good and seems to be helping my shoulder pain if I don't over do it.

Just getting the muscles moving is making a huge difference mentally for me. That and a new bed has helped a lot of nagging pain go away.

Also lost about 14 pounds and am eating more. I was steady at 250-51 for years. Now I am holding around 236-8. Not huge, but it's a big breakthrough for me.

I keep telling my wife if I lose any more wieght I'll be known as "that skinny guy" around town.

She is pretty convinced that won't happen.

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#20 ·
So Jo did you ever hear of or speak with one of these "Functional Doctors".

Some say it's snake oil holistic treatment but I'm considering going to one. If your body is fighting inflammation somewhere in the form of a rash or some kind of reaction they find out the root cause and help you diet these problems away.

like I said I've heard mixed results but maybe a good thing you cutting sugar is enormous. That appears to be the route calls to a lot of inflammation and it's in everything we use
 
#21 ·
No, no doctor consults, not even thought about. If I tell my regular physician that I am on a journey to lose 30 or 40 pounds, he will either roll his eyes or say "sure, sure".

13 lbs....but I have not be true to the diet, but still no sugar.
 
#22 ·
Yeah, the doctors are mostly pessimistic when you tell them what you are going to do, not try... do.

When I dropped almost 30 lbs in 3 months to keep my CDL, had to lower the BP and their meds effed me up.

When I told the doc no more meds, she said "you need your cdl, the prescription will be at the pharmacy."

When I lost the weight and BP was good enough to keep the cdl, she asked me how I managed to do it.

I thought, I did it with no help from the likes of you. [emoji1]

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#23 ·
Sugar is a big deal as well as carbs the build insulin.

I mention this functional Doctors stuff because a lot of people clear health problems from a more personalized attack with comprehensive blood work.

I have had some skin rashes and finger nails are distressed. In conversation with someone/female it turns out she had the same and was told its just Eczema.........her headine was receeding too. Shes under thirty and went to many Dr.s

Turns out she was had some kid of gluten or sugar candida in her gut from eating food that was constantly irritaing her gut and leaking into her bloodstream. The sugar was feeding it and stealing nutrients. The body was prioritizing the nutrients to more important things than skin, hair and nails.

After it was solved they changed her diet and shes even growing hair back. She said it was going on for 10 years.......Crazy but I can see people just living with stuff because they dont know,

I did that 3 day fast thing and afterwards my whole appetite changed which helped start my diet
 
#24 ·
I have been reading a lot about the KETO Diet, and I have to admit, following it loosely helps me. No bread, no sugar, meat and greenbeans...all good. Cutting portions.

The problem I have is the same a lot of dieters feel...when you reach the point you are hungry, and you want to eat. But the longer I keep sugar out, the less I miss it. And Coke tastes like crap to me now. That is a win.

My primary reason for the weight loss goes back to the urinary issues, and incomplete bladder emptying. The doc had me scheduled foe the "pacemaker" gadget that electrically stimulates the muscles of the bladder to get you to empty completely, and I don't want it....so I decided that my extra weight is a problem, and maybe a good diet might help this condition, as well as my knees and back and general health. My motivation is bladder, and knees.
 
#26 ·
What is really comical: My good friend who teaches Karate opened a new Dojo in town...and he has a heavy bag. I stopped by and was shooting the breeze...and he kind of stated I probably could not hold up my end of a fight any longer. I looked at him and said "what about you, fat ass"! He said lets try it out....series of punches to the bag...and after 20 seconds I was done. Fork done. And my overweight buddy could still kick it...for a minute. And then he was done. He said we may be old, but we still have it....if we get it done in a punch or 2. Lol.
 
#27 ·
If you want something similar to heavy bag workout, look into kettle bell swings.

It's not the same obviously, but it's super low impact and will still get you sucking wind like you are in a fight.
 
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#30 ·
I was filling up at the gas station, and they have candy bars....in a cooler, right by the desk....and if I am hungry, I usually fold to temptation. But not now. I also loved koolaid....no longer.

The tough one remains home made apple pie....brownies....and jello.

How hard? Like quitting smoking.
 
#31 ·
Next up do a 5 day and you will be feeling like a million bucks. Probably completely fix your skin issues.

I never have any of that garbage sugar anymore and I was drinking two monsters a day a few years ago. Jo, might I suggest trying a 3 day water fast. It really works.

Afterwards you can still have a beer here and there or a glass of bourbon or wine with no setbacks. After my 5 day water fasts I weigh about 180 or so and stick around 185 now. At my heaviest I was hanging around 205-210. I eat mostly Keto. Occasionally will have pasta or lasagna but not often. Some people find if they eat it every once in a while the cravings start back but it's not a problem for me.

It is a lifestyle change but I barely do any cardio and we just upped my life insurance and the numbers from the bloodwork came back phenomenal. I dipped for damn near 25 years and they said it should have an effect on my blood work but didnt. I got "preferred nicotine" status and the agent told my wife she had not seen that before:laughing:

I'm telling you, a 5 day prolonged water fast is a game changer. It's a reset for your entire body. I had eczema. Gone. IBS. Gone. Gut issues for days... all gone.