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Old 07-26-2022, 07:45 PM   #1
MIHunter
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Default Getting in Shape

Besides hiring a trainer, whatís a good program to get started with. Iím 53, could loose about 20 lbs, but just wanting to feel somewhat fit again. My job isnít physically challenging in the least and thinking about a gym membership (cause itís too dang hot out to start working out in it), but open to other in home options as well.

TIA.
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Old 07-26-2022, 07:47 PM   #2
Burnadell
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Work out.
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Old 07-26-2022, 07:48 PM   #3
Clay C
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Strong Lifts 5x5 is a great beginners program. Really it’s a great template for any level
Join a gym or invest into a power rack, Barbell and a set of plates.
Then focus on eating better.

That will get you a long ways
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Old 07-26-2022, 07:51 PM   #4
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do you want to get stronger or lose weight? Two way different workout styles

I’d say sign up for a 5k or something like that and train towards a goal. That’s always helped me in the past to get up and be active and also to lose weight
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Old 07-26-2022, 07:53 PM   #5
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Round is a shape.

Embrace it, it's just so much easier.
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Old 07-26-2022, 07:54 PM   #6
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#1 thing is going to be your diet and altering eating habits to eating cleaner.

I’m down almost 15 pounds in the last 3 or 4 months. I finally stopped viewing it as a “diet” and changed my mindset to living a healthier life style for myself and my family. I’ve always continued to lift weights, but was never a lean guy. Constantly dealing with heart burn, back pain, and knee pain. I haven’t had any heart burn in 3 months or so and back is feeling much better week by week.

Good luck! A healthier lifestyle is Attainable by everyone! Just have to get your mind right first.
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Old 07-26-2022, 07:57 PM   #7
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heavy bag and 30-40 lb back pack hikes around the neighborhood. Squats with the pack on and drink a gallon of water daily.
This is what i just started and hoping for results. I know the bag is a great work out because i did it for a couple years and then let it go.
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Old 07-26-2022, 08:09 PM   #8
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Week one...Eat less and better, nothing after 7pm & walk more than you normally do.
Week two...Eat less and a little better, nothing after 7 & walk more than week one.
Week three..Eat less and a little better, nothing after 6:30 & walk more than week two.
Week four... Eat same as week three, nothing after 6:30 & walk more than week three.
New habits have been formed... stay with it for the long haul!

Its small stupid stuff that makes a big difference. Like going to eat Mexican food. Tell your wait person not to bring any chips out till your food comes out. No rolls at your favorite steak house. At work park out in the parking lot as far as you can. At work get up and walk 5-10 minutes out of every hour. Get a exercise ball and sit on it 10 minutes an hour instead of your chair. Eliminate as much sugar as you can. Drink lots of water.

I started this the first of June and have lost 30pds. Slow and steady pace. Inch by inch its a cinch. No gym or trainer needed. No short cuts and it ain't easy!
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Old 07-26-2022, 08:36 PM   #9
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Lots of good advice already given. I will echo the start by setting a goal advice. There are lots of apps that will track your steps. Start with a 10K/day step goal. If possible get your wife or a friend involved so that you can hold each other accountable. When I say 10 k steps, I mean 10 K more then you are averaging now.

Once you start getting the access weight off and feel better, the exercise routine becomes addictive. Eat better/clean up your diet along with the walking and the weight comes off even faster. Best of luck on your journey to being healthier and feeling better.
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Old 07-26-2022, 08:37 PM   #10
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Quote:
Originally Posted by Abcdj View Post
Week one...Eat less and better, nothing after 7pm & walk more than you normally do.
Week two...Eat less and a little better, nothing after 7 & walk more than week one.
Week three..Eat less and a little better, nothing after 6:30 & walk more than week two.
Week four... Eat same as week three, nothing after 6:30 & walk more than week three.
New habits have been formed... stay with it for the long haul!

Its small stupid stuff that makes a big difference. Like going to eat Mexican food. Tell your wait person not to bring any chips out till your food comes out. No rolls at your favorite steak house. At work park out in the parking lot as far as you can. At work get up and walk 5-10 minutes out of every hour. Get a exercise ball and sit on it 10 minutes an hour instead of your chair. Eliminate as much sugar as you can. Drink lots of water.

I started this the first of June and have lost 30pds. Slow and steady pace. Inch by inch its a cinch. No gym or trainer needed. No short cuts and it ain't easy!
Big congrats to you Sir. Keep up the good work.
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Old 07-26-2022, 10:11 PM   #11
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Burn more than you eat

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Old 07-26-2022, 10:14 PM   #12
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Quote:
Originally Posted by EarleyBird View Post
Round is a shape.

Embrace it, it's just so much easier.

This!! LOL!
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Old 07-26-2022, 10:19 PM   #13
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Monitor your diet. Especially alcohol

For me “Hasfit” on YouTube helped to get me in great shape for my age and without leaving the house.
You will need a few dumbbells and a mat.

I also walk a lot and spend a part of everyday on the ranch sweating.

Last edited by Big pig; 07-26-2022 at 10:21 PM.
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Old 07-26-2022, 11:12 PM   #14
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You should try yoga. It's so very good for you and not really exercise at all. I've been doing it since I was 50 and am 72 now and still in great health. I can do pretty much any thing I could do at 50.
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Old 07-26-2022, 11:14 PM   #15
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90% diet
10% exercise
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Old 07-26-2022, 11:15 PM   #16
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Join a CrossFit gym. The workouts can be scaled to use what ever weights you are comfortable with.
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Old 07-26-2022, 11:28 PM   #17
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Listen to Dave Goggins on Rogan. Then go run 100 miles. :-)
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Old 07-26-2022, 11:40 PM   #18
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Quote:
Originally Posted by Snowflake Killa View Post
Burn more than you eat

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Canít right now thereís a burn ban
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Old 07-26-2022, 11:42 PM   #19
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Quote:
Originally Posted by BigRed323 View Post
#1 thing is going to be your diet and altering eating habits to eating cleaner.

Iím down almost 15 pounds in the last 3 or 4 months. I finally stopped viewing it as a ďdietĒ and changed my mindset to living a healthier life style for myself and my family. Iíve always continued to lift weights, but was never a lean guy. Constantly dealing with heart burn, back pain, and knee pain. I havenít had any heart burn in 3 months or so and back is feeling much better week by week.

Good luck! A healthier lifestyle is Attainable by everyone! Just have to get your mind right first.
This is what I need
Explain more on what you eat as ďclean eatingĒ
I guess Iím eating dirty
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Old 07-27-2022, 12:11 AM   #20
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Quote:
Originally Posted by M16 View Post
90% diet
10% exercise
This
Exercise is about strength, your body fat is all diet. You canít outrun a bad diet.
The only way to lose fat is with a calorie deficit.
To answer your question, where do I start? Just start.
Start by cutting out sugar, eating fewer carbs and more protein. Eating smaller portions. Be active - whether itís just walking, or lifting. Most gyms have classes and trainers that can help you find activities you like and help you establish good technique and routine.
I started 3 years ago with a trainer from a gym but now I structure my own workouts. Lots of good workouts to follow on YouTube and fitness aps like the Pelaton app.
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Old 07-27-2022, 01:19 AM   #21
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Quote:
Originally Posted by HogHunter34 View Post
Canít right now thereís a burn ban
Winner!!! That's some funny stuff there.
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Old 07-27-2022, 06:02 AM   #22
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Quote:
Originally Posted by Clay C View Post
Strong Lifts 5x5 is a great beginners program. Really itís a great template for any level
Join a gym or invest into a power rack, Barbell and a set of plates.
Then focus on eating better.

That will get you a long ways
Stronglift 5x5 is awesome. Cardio is great for helping you to just drop weight, and walking is probably way underrrated honestly. A weighted pack when you walk, aka rucking is even better.

Starting in about March I walk 1.5 miles with my dog every morning and do some sort of strength training in addition to that 3 days a week. During deer season I cut back and just do the Stronglift 5x5 program because I hunt too much to work out twice a day lol. Just make it a habit and stay with it whatever you decide....and eat healthy or at least as healthy as possible!!
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Old 07-27-2022, 06:14 AM   #23
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MTN Tough has 6 weeks free if you sign up with code ďLive WildĒ.

Itís a great platform with lots of options.
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Old 07-27-2022, 06:29 AM   #24
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Eat less

Move more


Super complicated I know.


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Old 07-27-2022, 07:42 AM   #25
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Download the “My Fitness Pal” app and start tracking your calorie intake. You have to be honest with it and track everything that you eat or drink. I lost 30 lbs this past year using the app and a little bit of exercise. Ultimately the only way to lose weight is to consume more calories than you take in.
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Old 07-27-2022, 07:43 AM   #26
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I had a friend reccomend me reading David Goggins "Can't Hurt Me" and it got me motivated like no other!

Cutting out fried foods and ditching sodas made all the difference for me. Along with working out.
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Old 07-27-2022, 08:00 AM   #27
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I use a platform/app called Street Parking. It’s very helpful. They program for all levels of home gym. Dumbell only, body weight, full rig and bars, etc.

It’s a monthly, bi-annual, or annual billing. It’s HIIT or CrossFit style work outs. Huge community through Facebook. They have videos that show you the movement each day and offer scaling options. It’s designed to do at home.

My budddy and I will do the workouts together a lot. But I would highly recommend it
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Old 07-27-2022, 08:09 AM   #28
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Quote:
Originally Posted by Witchgrass View Post
Join a CrossFit gym. The workouts can be scaled to use what ever weights you are comfortable with.
Dont do this if youre married. Do it if you wanna shag more

Cross fit gyms need to have upside down pineapple flags hanging from the billboard
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Old 07-27-2022, 09:08 AM   #29
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I joined Grit Fitness in West Columbia a year and a half ago and it has really made a difference in my life. We mostly use kettlebells and sand bag weights so it translates to every day life really well. Every workout starts with some mobility work and ends with durability work and I think that has probably made the biggest difference for me. Having a trainer there to show you how to move your body properly helps a lot. If you are in Austin you might check out Rebel Fitness in Liberty Hill, they do the same type workouts and the first three classes are free.
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Old 07-27-2022, 09:17 AM   #30
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Take a look at this program - https://cf.fitfatherproject.com/ff30...utm_source=vpm
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Old 07-27-2022, 09:40 AM   #31
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I think breath work will help you progress at a better pace. I try to do 15 minutes a day. Really work on your full exhale holds.

I like to walk our bully a couple of miles in the AM. I have found that doing simple Asian squats a few times a day really works on your base. Butt just a couple inches off the floor. Try to build to a five minute squat.

I also use a salvaged ram arm off a cat backhoe, cut it to a good length. It weighs 40 pounds and you can do about any exercise with it. Plus if you start walking with the bar it really works on your conditioning.
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Old 07-27-2022, 09:43 AM   #32
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Diet diet diet.

Working out goes hand in hand with diet but without a proper or atleast a decent diet you’re gonna hobble your progress.

It is possible for some people to out train a junk diet but it’s a low percentage that are capable of that.
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Old 07-27-2022, 09:54 AM   #33
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My opinion is that IF you are doing anything outside, especially in this heat, do it early or late. It is easy to get discouraged when you look like you just went swimming, but didn't. Your body is also working overtime trying to stay cool AND whatever exercise you are doing at the time, just think about that.

Good luck and stay with it!
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Old 07-27-2022, 10:13 AM   #34
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Quote:
Originally Posted by Quackerbox View Post
Dont do this if youre married. Do it if you wanna shag more

Cross fit gyms need to have upside down pineapple flags hanging from the billboard
I had to use the Googler on this one, who knew. LOL
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Old 07-27-2022, 10:16 AM   #35
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my wife and I started a custom program about a month ago with just general exercises, 3 types per day that alternate every other day. No weights, just body weight as the resistance. Can tell a difference already but got a long way to go. Weight loss is a plus but general toning is the goal for now.
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Old 07-27-2022, 10:26 AM   #36
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Get a divorce. Easiest way there is to lose that extra weight
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Old 07-27-2022, 10:41 AM   #37
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Quote:
Originally Posted by Quackerbox View Post
Dont do this if youre married. Do it if you wanna shag more

Cross fit gyms need to have upside down pineapple flags hanging from the billboard

My neighbors were always giving away pineapples. They would set them on their porch. I thought they were upside down so the juice wouldn't settle at the bottom. Always thought that was very nice of them. They must have given away a lot of them because there was always people in and out of the house. Good neighbors.
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Old 07-27-2022, 10:58 AM   #38
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Get a membership and work each body part once a week with strength training. Buy a jump rope and get after it. It is still one of the best core workouts to get you in shape! Drink lots of water and try to do better on your diet. If you put in the work- it will come off. I will be 53 in September and this method still works for me. Good Luck!
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Old 07-27-2022, 11:17 AM   #39
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Different things work for different people. I can only say what I have done to date. At 50 I felt out of shape and was seeing limitations in what I could do (started getting out of breath hunting the W Texas hills on foot etc). I struggle with dieting and cant stand to try and work out by myself (lack of self motivation). I ended up starting a crossfit class because I enjoy the competition nature and as mentioned before all the exercise can be scaled! I also went on the 16-8 fasting diet (this has allowed me to continue to eat the meal I enjoy) and it seems pretty easy to follow after the first couple of days. I am a year in now and have lost 25lbs. Now I have also gained muscle mass so don't be fooled by the only 25lbs in a year number. I have lost a lot more of unwanted weight! I now even run 1 mile after every class. I go 4 days a week mon-thurs and rest the weekend. If you start Crossfit and are not used to working out you will be sore as heck for the first week or two (i could barely walk in the mornings the first week). You will need to FORCE yourself to go right back the next day and get the workout in. It is TOUGH to do but it become easier as you go. Once you get in the grove of going and if you enjoy the competition nature of it you get to where you really hate to miss class if you can't make that day. I do battle minor injuries (sprains/strains) but I battle through them or scale the load until I am feeling good again but I go anyway. Again, this is what I do and it works for me because I am a competitive person and when my mind wants to quit...... seeing the others in class plow through makes me keep going! Best of luck to you!
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Old 07-27-2022, 11:35 AM   #40
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Quote:
Originally Posted by Sika View Post
You canít outrun a bad diet.
Great way to put it!
One of the sayings that really stuck with me is itís hard to stay in shape and itís hard to be out of shapeÖchoose your hard


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Old 07-27-2022, 11:40 AM   #41
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Quote:
Originally Posted by Quackerbox View Post
Dont do this if youre married. Do it if you wanna shag more

Cross fit gyms need to have upside down pineapple flags hanging from the billboard
This is funny right here!

Rwc
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Old 07-27-2022, 11:45 AM   #42
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Quote:
Originally Posted by Quackerbox View Post
Dont do this if youre married. Do it if you wanna shag more

Cross fit gyms need to have upside down pineapple flags hanging from the billboard
We camp a lot. I always tell my wife, watch out for pineapples, lawn gnomes, and pink flamingos in front of campers. The first time I said this, she said "stop stereotyping". Then she met a person staying at one of those sites. And she said I hate when your stereotypes are right.

It pays to stereotype.
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Old 07-27-2022, 12:06 PM   #43
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Originally Posted by kevin nicholls View Post
I had to use the Googler on this one, who knew. LOL

Me too lol


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Old 07-27-2022, 01:06 PM   #44
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Sign up for some kind of race. Get something on the calendar and then work towards it.

I was sedentary for 20 years. Hated working out. Last year when I turned 40 I wanted to do something outside of my comfort zone and I signed up for a sprint triathlon.

Started from never working out to fast forward to today and I work out 10+ hours a week. I freaking love it. I've done a bunch of triathlons now including a 70.3 mile race. I've lost 40 pounds and I'm in better shape at 41 than I was at 21.

All these starvation diets that are out there are junk. They will never work over the long term. Eat clean food. Workout a bunch and you can eat a bunch and be happy.

And don't let the heat scare you away. Get up early and its not as hot. Being outside is a million times better than slaving away in a gym.
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Old 07-27-2022, 01:12 PM   #45
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It's been said a lot already but diet is key. Getting your diet right will have you feeling better by itself. If you want to workout to improve cardio/strength then you can do something organized like Camp Gladiator. It's a bootcamp style workout. It's fun.

Another option is order some sand bags (I like Brute Force) and sign up for their daily workout email (free). It's always a wicked workout.

Or, just throw 30-40# in a pack and start walking, it works.
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Old 07-27-2022, 01:23 PM   #46
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Wanna get into shape fast, do a mile run, followed by 200 pull-ups, 200 squats, and 200 pushups.

Work up to it if you can’t do it and after you master it, throw a backpack with weights on and do it again.

It won’t matter what you eat.
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Old 07-27-2022, 01:33 PM   #47
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If you are just looking to drop a few pounds and overall feel better, don't over complicate it.

As stated, diet is the most important, with exercise second.

There's really simple things you can do. Don't eat too late, cut down on carbs, suger, limit alcohol consumption, etc. Shop the outside aisles of the supermarket for the fresh foods. Limit frozen and prepared foods. Fresh meats, not fried. Eat fresh greens, etc.

On the exercise, don't overlook a simple 1-2 mile daily walk. Start jogging if you are up for it and add time, distance, increased pace as you progress. Don't overdo it out of the gate if you haven't been very active. Get up earlier and get the exercise out of the way in the morning before work. It's easier to make excuses in the evening time or if you get hung up at work.
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Old 07-27-2022, 01:54 PM   #48
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Hunt In: Texas
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Originally Posted by Voodoo View Post
Wanna get into shape fast, do a mile run, followed by 200 pull-ups, 200 squats, and 200 pushups.

Work up to it if you can’t do it and after you master it, throw a backpack with weights on and do it again.

It won’t matter what you eat.
That sounds like the pre-test for the Special Ops folks. Of course it was swimming for me instead of a mile.
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Old 07-27-2022, 01:56 PM   #49
GARY
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Join Date: Oct 2006
Location: Fort Bend County & Shiner Texas
Hunt In: Lavaca County & Alberta
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Originally Posted by MIHunter View Post
Besides hiring a trainer, whatís a good program to get started with. Iím 53, could loose about 20 lbs, but just wanting to feel somewhat fit again. My job isnít physically challenging in the least and thinking about a gym membership (cause itís too dang hot out to start working out in it), but open to other in home options as well.

TIA.
After battling weight gains and losses, working out til I about died....3 knee surgeries and one back surgery, at 56 years old I have finally got educated that

1) It's 90% diet and 10% exercise at the end of the day, if it's about your weight and internals (all the key things you get measured during physical).
2) Any exercise is good.....just do it for 30-45 minutes per day and make sure it get's your heart rate moving (and slowing down), then moving again. Do something that you don't hate.
3)For me, I find changing the routine reduces boredom. We (wife and I) mix in:

A) cardio (treadmill, stair master (good for mountain training and best to get my heart rate up)
B) weight machines - at least twice a week
C) Yoga - life changer for me in flexibility, back health, stress reducer and improving sleep
D) Farm work - We get our cardio on weekends a the farm.

From a diet perspective, wife eats many small meals, whereas I am a keto guy. During week, I fast til lunch (coffee, butter and brain oils). Lunch can be some nuts, smoothie (I make), nuts and maybe some pork rinds (like today). Supper will be another smoothie, nuts, pork rinds or maybe some meat and cheese. That's week days. Friday - Sunday noon, I live and allow myself to eat. I eat what I want (had tex mex this week for work anniversary), but just don't do bad more than one day in a row. Try not to drink Sunday - Wednesay.

Down 30 llbs, gained back 12 during covid gym closures and lock downs. Since lost 6 back as I refocus on two western hunts.
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Old 07-27-2022, 04:24 PM   #50
MIHunter
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Join Date: Oct 2007
Location: Austin
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Originally Posted by RR 314 View Post
Listen to Dave Goggins on Rogan. Then go run 100 miles. :-)
Yep Goggins is a beast!
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