Don't forget leg day. Foot masturbation really improves the flexibility as well.
Exercise Plan for Out of Shape People
- Thread starter kc78
- Start date
I'm jumping in a little late here, but after my issue with my ribs, I was reduced to cardio exercises only.
I got into a routine of walking on a treadmill for 15+ minutes, and then over to an Elliptical machine for a little more strenuous workout.
It's very light maintenance and you can set your own pace.
I go a little faster on both because I can handle that speed, but for starters you can set your own pace and work up as you get more comfortable.
But that all pales in comparison to your diet. You can spend an hour walking and running in place on the machines, but if your diet sucks, you're just gonna be running in circles for lack of a better term.
Figure out a plan for your diet first and foremost.....and then build your workout routine around that.
Intermittent fasting. Restricted calories. Daily exercise. Mindfulness meditation (esp vipassana meditation). Reams of data on ALL of it.
nothing helps mental clarity and mood more than when you feel the ketones - way better than coffee. Why do you think that all major religions have fasting and meditation/prayer as the highest form of devotion and when you receive clarity and or revelation?
in a word: don’t eat breakfast. It’ll take 2-3 weeks to get used to.
intermittent fasting and eating vegetarian mainly will add 8 years to your life based on recent studies. This article summarizes it.
TONS of resources out there on brain, mood, weight loss, anti cancer, anti inflammatory benefits of low added sugar (but higher good, complex carbs, good fats, good veggie protein)
It’s my bday today. I’m 52. Most people think I’m 35. I fit into the same suit I wore in high school. I’ve been on restricted calories for 20 years, mostly vegetarian, and intermittent fasting for 10. not bragging, just saying that it works like nothing else. If I didn’t do it, my depression and anxiety would overwhelm me. It’s my substitute for meds. Sometimes I binge or slack, but it makes me feel much worse, and I get back into the regimen because my mood is so much better. It has saved my life. Many many times. Really.
www.medicalnewstoday.com
nothing helps mental clarity and mood more than when you feel the ketones - way better than coffee. Why do you think that all major religions have fasting and meditation/prayer as the highest form of devotion and when you receive clarity and or revelation?
in a word: don’t eat breakfast. It’ll take 2-3 weeks to get used to.
intermittent fasting and eating vegetarian mainly will add 8 years to your life based on recent studies. This article summarizes it.
TONS of resources out there on brain, mood, weight loss, anti cancer, anti inflammatory benefits of low added sugar (but higher good, complex carbs, good fats, good veggie protein)
It’s my bday today. I’m 52. Most people think I’m 35. I fit into the same suit I wore in high school. I’ve been on restricted calories for 20 years, mostly vegetarian, and intermittent fasting for 10. not bragging, just saying that it works like nothing else. If I didn’t do it, my depression and anxiety would overwhelm me. It’s my substitute for meds. Sometimes I binge or slack, but it makes me feel much worse, and I get back into the regimen because my mood is so much better. It has saved my life. Many many times. Really.
Fasting, keto or Mediterranean: Which diet is best for longevity?
A review of research on nutrition has found that a longevity diet that slows aging and extends lifespan is mostly pescatarian or vegetarian that promotes fasting periods.
www.medicalnewstoday.com
I didn't read the whole thread so apologies if this has already been mentioned.
If you want to do it at home I'd get a Beach Body subscription. Follow those workouts. There is beginner workouts up to advanced. A ton to choose from. Girlfriend has a subscription and I've used it from time to time.
That's only half the battle though. You have to control you diet. I chose intermittent fasting a few years ago. 12-8 is my window. A couple of cups of black coffee and not eating is a walk the the park until lunch. It's the after 8 that always gets me. Especially this time of year.
The point being that I probably work out 3/4 times a week. Treadmill, stationary bike, weights and could still lose 20 lbs. I love a smash burger, tater tots, and rum and Coke to f'ing much 🤣
All of that said if you have an indoor pool or outdoor pool (in season), start swimming laps. Talk about an ass kicking workout that is probably one of the easiest on your body.
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There was an issue with at least one of my ribs on my right side where it slid out of place and was restricting my lung from expanding properly. (I now know its my rib/s because when I lay down and do the hip stretch where you cross one leg over while trying to keep flat on your back, I can feel a poking pain where my rib is digging into my side)
I also had and continue to have pain along the sides of my sternum, which they think is costochondritis.
When I tilt my head up and lean back a ways to stretch my chest (not overstretching), and then exhale while pushing my chest out, I'll get a nice pain and occasionally a pop in my lower sternum. On days or instances where things feel out of place and my breathing is a little more shallow, I don't get that pain or popping in my chest, so I now have to resort to doing that "stretch" every once in a while, as a test, just to make sure things are still somewhat in place...........if that makes sense (because it doesn't to me).
It's been a long year and a half of getting through those issues, and while my breathing pattern is still off and my lung/chest wall still doesn't expand 100% normally, it is definitely much better today compared to how debilitating it was back when this first started.
1. Consider downloading an app that will record your activity (strava, etc.)
2. Consider this a long term endeavor that won't necessarily show much fruit in the first week or two.
3. Re: aerobic activity, just start by walking or cycling. I would recommend 4-5 days a week of "structured" activity; it is important as you get older to take your rest/recovery days. Consider 2 days of "standard" duration and pace, 1 day of long duration and lower pace, 1 day of standard duration and brisker pace, and 1 day of shorter duration and recovery pace.
4. Add 5% each week to your total work duration volume.
5. Stretch daily.
Also: get fit in the gym, get thin in the kitchen.
I play tennis once or twice a week, but the bulk of my exercise is just walking 3-6miles (maybe twice a week).
For real cardio, I'll put the treadmill on the highest incline setting and walk at a pace (currently 3.4mph) that gets me to a fairly consistent heartrate of about 140bpm. And I'll do it anywhere from a half hour to an hour. I do this once or twice a week. Obviously, it takes time to get your body in shape to handle higher incline and speed settings. I would prefer to just jog instead, but my knees and feet don't take too kindly to a 5-mile run anymore.
For diet, I just try to reduce my stupid carbs and really focus on high-fiber foods (apples and blackberries are great).
For real cardio, I'll put the treadmill on the highest incline setting and walk at a pace (currently 3.4mph) that gets me to a fairly consistent heartrate of about 140bpm. And I'll do it anywhere from a half hour to an hour. I do this once or twice a week. Obviously, it takes time to get your body in shape to handle higher incline and speed settings. I would prefer to just jog instead, but my knees and feet don't take too kindly to a 5-mile run anymore.
For diet, I just try to reduce my stupid carbs and really focus on high-fiber foods (apples and blackberries are great).
This dude is a very good follow. His archived stuff does deep dives into roids, routines and nutrition. Does lots of fun stuff also.
An example
An example
Even if you juice, you have to eat right and put the work in
He has some of the best quality supplements I have ever bought. He rarely ever pushes them in his videos and the selection is not very big.
This. I got put on the diabetes diet in Jan.. I was 255 lbs. at the time. On a 6-3 frame. I gave up the pop, the bread, the pasta cut portions etc.. I have a bad back so I'm not what you'd call a workout warrior. But I have been able to get down to 217 lbs. And I am now doing physical therapy to help with my back. So less carbs, more veggies, smaller portions. If you would of told me that I could of done it 8 months ago, I'd of said you were crazy. But it is possible. Good luck!!!
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