Forums » General » Fitness & Nutrition » Post Hawaii Guilt Workouts







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tophat Sactodawg
Since: Apr '15
pushpin 323 - 5 Reviews


So....... went to Hawaii, went in the Ocean, took pictures.... threw body pictures out!!!!

WTF happened in 10 yrs????

I used to be in pretty good shape. Sitting at my desk hasn't helped me any and frankly, the labido is also waning...

Help! Out of shape, 20 lbs overweight, do not know where to start and don't want to go banging hundreds of lbs of weights and hurting myself.

How do I ease into a plan, so that:
1. I don't quit after 1 week.
2. I don't hurt myself.
3. Maybe regain some muscle mass I used to have.

56yrs old not getting any younger...

Thanks.







tophat butler
Since: Nov '14
pushpin 141


Start with push ups. Do them every other day(rest the joints). Check internet. Remember 60% is diet! I'm 60







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rose superhead
Since: Jul '14
pushpin 978 - 21 Reviews


You guys should post pics wink







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tophat anon103
Since: May '15 Vip   Verifiedbadge
pushpin 2282 - 64 Reviews


Although that would be humorous, the rest of us on here don't want to see the dad bod on this site wink







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tophat Sactodawg
Since: Apr '15
pushpin 323 - 5 Reviews


I agree!!! Since DAD BOD'S are the "IN-THING" NOW... I will refrain from posting my Sexy Dad Bod on this site!!!

maybe after 10,000 push ups and 3 months of dieting.

LOL







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tophat mrcali209
Since: Feb '16
pushpin 1609 - 45 Reviews


Every guy eventually get the Dad Bod lol







tophat Elvis P
Since: Jan '16
pushpin 795


1. As previously mentioned, do push ups every 2 days.
2. Buy a pull-up bar and superset pull ups with the push ups.
3. Do sit ups and/or crunches the day after the pull up/push up day.
4. Consume 3-4 small tuna or chicken salads a day with water.







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rose AmberGolde
Since: Jul '14
pushpin 442 - 5 Reviews


I think a good way to ease into a plan is to sign up for a 5k or 10k and commit to doing a good job... Means a lot of practice/training... This is actually how I'm training myself to like working out... lol. I'm doing my 2nd race next month :) 







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tophat Sactodawg
Since: Apr '15
pushpin 323 - 5 Reviews


Today, 225lbs, BP 125/87

1st week resolve:

Stop supplimenting bag lunch with trips to Mcdonalds, Taco Bell, etc...

Get my fat ass on treadmill 3-4x a week.

Get my fat ass off office chair every hour or two for a stroll....







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tophat Jettn
Since: Jul '14
pushpin 1352 - 32 Reviews


Today, 225lbs, BP 125/87

1st week resolve:

Stop supplimenting bag lunch with trips to Mcdonalds, Taco Bell, etc...

Get my fat ass on treadmill 3-4x a week.

Get my fat ass off office chair every hour or two for a stroll....
--
Weight loss/control- 80% diet / 20% exercise......not complicated. When I say diet....not some BS cabbage, grapefruit, S.beach......a diet you can enjoy and do everyday.
It's simply up to you......







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tophat Sactodawg
Since: Apr '15
pushpin 323 - 5 Reviews


10 piece mcnuggets or the 2 reg taco's on top of my standard left overs.... food overload!!!

Oh yea.... those cookies before bed....







tophat Woaihongg
Since: Jan '15
pushpin 14 - 4 Reviews


Ditto on the race sign up. You can plan on this and that, but putting $ down and committing to a race really takes it to the next level. 
Thumbs up to you, Amber! good luck on your next race!!
-T







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tophat Sactodawg
Since: Apr '15
pushpin 323 - 5 Reviews


Down 5 lbs since last check in 220 lbs, haven't seen Mickey D's or Taco bell.

BP 120/88

Eating clean, taking walks, doing push ups, biceps sore....

Lol







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rose AmberGolde
Since: Jul '14
pushpin 442 - 5 Reviews


Thank you, babe! 2 weeks to go! 







tophat Danno
Since: Jun '14 Vip  
pushpin 227 - 11 Reviews


Circuit weight training work great.







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rose Ambrosia
Since: Jul '14
pushpin 85 - 38 Reviews


I agree with Danno.  If you do a 15min. cardio warm up then alternate  sets with an intense cardio burn say 10 minutes fast jump rope or rowing you are doubling your efforts because your body will stay in fat burn mode even when you are lifting to gain muscle.  
 







tophat Danno
Since: Jun '14 Vip  
pushpin 227 - 11 Reviews


The way I do it is at a gym with weight machines. I have 10 machines. Upper and lower body. Pick a weight that you can lift 50 times with the last 10 hard to do. Do the 50 at a fast pace, not to fast though. then without rest do 50 on the next machine. I try to alternate between upper and lower to rest that muscle group alittle. Mix it up from day to day. Key is no rest between machines. Finish with some sit ups then some fast pace cardio for 5 min.. You can do this everyday if you want. They do this at all the Colleges. You will be feeling real good in no time. Plus it can be done in about 30 min. or less.
Or you can visit Ambrosia, she will give you a fun work out.







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rose lilyforyou510
Since: May '15
pushpin 453 - 23 Reviews


My 2 cents...

First, I agree that it's more diet than exercise.  Having said that, if you're really serious, there are some great online diet/exercise trackers available online.  myfitnesspal is my favorite.  it has an extensive data base of foods, tools to calculate calories/nutrition for recipes, and will calculate how many calories you need to consume to achieve your goal.  You'll be surprised how quickly calories add up.  I know a lot of people who think they eat well, but after logging a day's worth of food, didn't realize how many calories they are consuming.  

Another important factor is percentage of carbs/protein/fat.  a ratio that I've learned works well is 40/40/20.  So 40% of your intake should be protein, 40% carbs and 20% fat.  you can customize all of this in myfitnesspal to calculate and track it for you.  it's can be time consuming to log every day, but it works. 

Another thing you might try for exercise is looking on groupon or livingsocial for some deals that are local to you.  it's an inexpensive way to try out new places and programs and see if something is a good fit for you.  HIIT and boot camp style classes are really popular now and they provide a good balance of cardio and weight training, often using your own body weight for resistance.  In my area, I was able to find two local facilities on Groupon and tried them both out.  i discovered which one was better for me and ultimately made my commitment, but would never have been able to do that with confidence, if I hadn't been able to try them out for several weeks, to make sure it was the right fit. 

Lastly, support from your friends is always a good motivator.  Please keep posting your results here.  We're cheering you on! kiss







tophat Smith411
Since: Sep '15
pushpin 18 - 12 Reviews


I found 45 minutes three to four days per week of cycling did wonders.  On a bicycle, not a trainer that is. It's refreshing, fun and in the right areas you ride by beautiful ladies jogging in spandex to motivate you!  I lost 30 lbs that way. 







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tophat 50sXfittr
Since: Nov '15 Vip  
pushpin 1106 - 18 Reviews


Agreed its 80/20 diet to excersize.  I eat a paleo-ish diet.  60/30/10% carbs/protein/fat.  The number one thing you can do is cut out sugar from your diet.  Cut grains (bread, pasta, white rice) as much as you can.  Eat lean protein, vegetables and good fats ( nuts seeds avocado etc).  Excersize at least 4 times a week.  I do crossfit workouts 5 days a week.  At 58 I have a six pack and look/feel as good as I did when I was 30.  Good luck.







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rose AmberGolde
Since: Jul '14
pushpin 442 - 5 Reviews


New tip - because running in this heat got old, and I started slacking a bit....

Join a posh gym, one with a steam room and maybe a spa... I'm finding this experience way more motivating than 24 hr fitness ever was, and when you consider all the amenities, it's so worth the difference in membership fees.







tophat fucknut
Since: Jun '15 Vip  
pushpin 2


No sugar at all. No cookies ice cream candy cake pie etc.  Limited bread noodles white rice.  Buy some whey protein and mix it with yougurt and blueberries for breakfast. (To me the flavored ones taste terrible so I buy GNC pure unsweetened and unflavored) Eat cans of sardines or protein bars for snacks(Never let yourself feel too hungry messes up metabolism). Start with pushups unweighted squats and lunges and situps every other day.  Get a dog and walk it daily.  If you really want to achieve results hire a personal trainer.  One session a week for 45 minutes plus three days of soreness will catapult you into good health! Stretch a lot to avoid injury.  Stay committed!







tophat Plum
Since: Apr '16
pushpin 773 - 22 Reviews


A couple months ago I committed myself to regaining the Adonis-like body I had 20+ years ago. I'm only about 10 pounds overweight, so I don't have far to go. But lack of motivation is like a shadow: it leaves at night, but returns again each day to stalk me.

Last week, though, while attempting to get in my 20 minutes on the treadmill, I was filled with motivation. My thoughts were focused (mostly) on Ivy and Minxxy Mia.  They warmed my heart, and time passed quickly. The motivation to look good for upcoming sessions stayed with me through the weight-portion of my gym session. A fiery fury born of lust and love coursed through me--an intensity level I haven't seen in 20 years. Thanks Ivy! Thanks Mia! How can I ever repay you? ;)







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rose Minxxy.Mia
Since: Jan '16 Vip   Verifiedbadge
pushpin 1542 - 247 Reviews


cash works.....







tophat Plum
Since: Apr '16
pushpin 773 - 22 Reviews


Your wish is my command. Spend it wisely! 

See you again next month. :)