This is a good post and good advice. The one thing I disagree on is the jogging. If you are physically able, sprinting (flat ground or hills) and jumping (box jumps, etc) are better IMO. Sprinting and explosive movements burn more fat and speed metabolism much more effectively than jogging.
I'm 41 also. I'm 5'10 175-180lb, and my physique is nearly the same as when I played baseball in college almost 20 years ago. I attribute that to lifting/sprinting. IMO staying athletic is the key to slowing down the aging process and keeping fit. Depending on where you are, adult soccer leagues/pickup basketball are other great ways to stay in shape.
+1
Agreed, I recommended jogging cause KingEleven is far from being in shape and is a heavy smoker, as you can read in his post he has a hard time running long distances without stopping for a bit (I currently face a similar problem, need to stop every 2 miles or so). He can start jogging and once he feels his lungs and legs are able to, sprint for the goal.
Sprinting might be a shock to the body at that age and on poor physical condition, we dont want him to burnout.
I was in the same boat. I literally hit a wall when I hit 40, had no energy to work out, always tired and gained weight faster then I could remember. I cheated at first and started taking a diet pill from Mexico ( redotex ) serious weight loss, 10lbs in the first month, but very serious side effects. I was able to get the energy needed to start working out ( Valium in the redotex ) and after a couple months, was able to workout and follow a sensible diet. It sucks at first, but once you body get use to the exercise, it gets easier. At age though, it takes longer to recover, but your diet habits will help in the recovery. Good luck.
if you have access to an elliptical, that won't be so hard on your joints.
I disagree with this, unless I'm reading it wrong ... Sprinting is not for weight loss
Also you are talking about a beginner here ... He should be Fast Walking, which is one of the best ways to speed up your metabolism, while not get hurt.
This will help you lose weight, get in shape while being on a diet.
op should get himself a heart rate monitor watch like a Fitbit ( which is what I started with ) * I'm about to move on to a Polar FT7 Watch on Monday.
Anyway, find your target Heart rate ... it goes by Age and there are different levels ( zones ) to where you want to be.
Low intensity, moderate intensity, vigorous intensity and the aerobic zone.
Start out doing about 1/2 mile ... 3-5 times a week, after about Two weeks move to a mile ... couple of weeks later you can move to 1.5 miles or even 2 miles.
as for a Diet ... Eat your Heart out on Lean Protein ... Chicken & Fish is the best .. FRESH Turkey breast ... Not Boars Head.. FRESH ( No Bread ) lettuce wraps if you need to feel like you are eating a Sandwich. otherwise find a Deli that makes Fresh Turkey ... snack on it, eat it for Lunch, whatever...
Go buy yourself a couple of pounds of Chicken Cutlets, Grill them all, and use in a Salad ... are snack. or even with Brown Rice and some veggies
For the Mornings ... Protein Shakes ...I'm going to give you one of the best to buy.. ON Platinum Hydro Whey, has 30 grams of Protein .. without all the crap in it.
comes in a few flavors
Almond Milk ... Plain or vanilla, 1 cup in a Blender ... one scoop of powder, add a banana, Ice and blend...
Hope this helps
Sprinting is not for weight loss? You can disagree, but it can be used for both with great success. I know he's a beginner, but you have to start somewhere, no different than jogging. Proper warmup and stretching goes a long way. If you want to get really technical, one can get great results on weight loss and fat burning with zero cardio.
Dude I need to get in shape like yesterday, BUT REALLY IN SHAPE LIKE RIPPED... want to start training muay thai again but first I wanna get in shape to the classes are not too harsh on me and i dont fall behind everybody else.
Please if you have recommendations... Diet wise I started this week with what I posted on previous page... currently I jog/sprint/walk in a mixed up fashion... 6/7 miles 4 days a week... arrive home drink water and do 400 abs, 100 push ups and 200 squats... but I need more intensity, my metabolism is not what it used to 3 years ago...
Lots of good info. I'll add my two cents .
There me is no 'quick' way to lose your gut . Any crash diet is going to fail. Gotta change the factors that created the gut in the first place .
Those factors vary in importance from person to person . These factors include: diet , exercise , good sleep patterns , stress Control , alcohol in moderation .healthy gut microbiome .
One factor that trumps them all is Quality of food . . When you fuel your body With healthy choices it will repair its current inability to control weight ; that is, body weight management is a homeostatic function . Our bodies can maintain it, kinda like breathing . The system breaks down largely cause we fuel our body with crap . Obesity is a disease of civilization .
If you're not prepared to change the type of food you eat then you will likely fail to maintain a long term healthy weight .
Press the reset button : for 4 weeks change your macros .
50% heathy fats 25 % protein 25 % carbs (healthy carbs , no added sugar . And - no potatoes , no grains , no pasta). For 4 weeks . These numbers may sound crazy , they r not . Insulin the fat storing hormone will be under control . The fat cells can't hoard all the energy anymore as your hormone levels become healthier (insulin /leptin). In effect the type of food you eat will make you lose weight , NOT the amount . satiety will be restored with this allocation ; this is huge . Any weight loss effort that is predicated on the individual being hungry, not allowed to eat ? Will fail . Nor is it fun.
Be attuned to how your body reacts to this change of macros.
In time you can change the Macros to 40 % fats 40% carbs 20 % protein - kinda like the Mediterraneans
again , everyone is different . For me , I feel better with carbs at 30% or less. Grains do not work with me .
Like others said, bye bye that soda nonsense . It's poison, it really is. It just kills slowly rather than a traditional 'poison '
-consider some form of weight resistance - body weight / weights .
There me is no 'quick' way to lose your gut . Any crash diet is going to fail. Gotta change the factors that created the gut in the first place .
Those factors vary in importance from person to person . These factors include: diet , exercise , good sleep patterns , stress Control , alcohol in moderation .healthy gut microbiome .
One factor that trumps them all is Quality of food . . When you fuel your body With healthy choices it will repair its current inability to control weight ; that is, body weight management is a homeostatic function . Our bodies can maintain it, kinda like breathing . The system breaks down largely cause we fuel our body with crap . Obesity is a disease of civilization .
If you're not prepared to change the type of food you eat then you will likely fail to maintain a long term healthy weight .
Press the reset button : for 4 weeks change your macros .
50% heathy fats 25 % protein 25 % carbs (healthy carbs , no added sugar . And - no potatoes , no grains , no pasta). For 4 weeks . These numbers may sound crazy , they r not . Insulin the fat storing hormone will be under control . The fat cells can't hoard all the energy anymore as your hormone levels become healthier (insulin /leptin). In effect the type of food you eat will make you lose weight , NOT the amount . satiety will be restored with this allocation ; this is huge . Any weight loss effort that is predicated on the individual being hungry, not allowed to eat ? Will fail . Nor is it fun.
Be attuned to how your body reacts to this change of macros.
In time you can change the Macros to 40 % fats 40% carbs 20 % protein - kinda like the Mediterraneans
again , everyone is different . For me , I feel better with carbs at 30% or less. Grains do not work with me .
Like others said, bye bye that soda nonsense . It's poison, it really is. It just kills slowly rather than a traditional 'poison '
-consider some form of weight resistance - body weight / weights .
