So, a little older than 40...about to turn 42, I had put on weight from poor diet, lack of exercise, stress, and lack of sleep and now I find myself in a unique position that I can NOT pass up to lose weight. I recently changed jobs from high stress to low stress, and I would like to take this opportunity to lose weight and get back into shape. Mostly concerned with fat loss at the moment. Currently I am around 6' tall, and weigh around 211lbs...I started to lose a little weight already. I work m-f, 8-5 (ish) and need to pick up the ladyfriend in the evenings, so i have some time after work for working out. The good news; work provides breakfast and lunch and snacks, all healthy..you name it, it's probably here....there is an onsite gym, treadmills, weight machines, etc. So I have an hour to work out after work and real control over what I eat. The bad news: I have to idea what to do....I have been trying to eat eggs with pico, some bacon and sausage, and perhaps a tortilla for breakfast, for lunch I try to eat a plate of meat protein and veggies (try to avoid any fried foods, or carbs) I also go to the gym after work and do treadmill for an hour of 10 min walk, then 5 min run, then alternate back and forth....
Am I on the right path? Should i eat differently? Should I exercise differently? I have access to so much and I feel it would be a tremendous waste to pass up on this opportunity.
Looks for advice here
Need advise/strategy for getting back into shape at 40
Moderators: cassiegose, Boss Man
-
- STARTING OUT
- Posts: 1
- Joined: Tue Aug 30, 2016 11:45 am
Re: Need advise/strategy for getting back into shape at 40
Hi Initials, good to speak to you.
This kind of system might work for you. It's something I've posted before.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
As for what you lift, go for the second smallest dumbbells on bench press, lunges and squats, the smallest dumbbells on shrugs and the smallest barbell on bent over rows and deadlifts
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
This kind of system might work for you. It's something I've posted before.
Breakfast
Option 1.
Bowl of Whole-grain Cereal and 1 rasher of Bacon, fat trimmed off and scrambled Eggs, (2 Egg Whites + Yolk)
Option 2.
Protein shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.
Snack
Option 1.
Portion of Turkey + Orange
Option 2.
Small Portion of Peanuts, some Chicken + Raw Carrott.
Lunch
Option 1.
Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.
Option 2.
Bowl of Chicken Soup, + Pot of yoghurt.
Snack
Option 1.
Turkey + Cashews
Option 2.
Ham + 2 large Tomatos
Dinner
Option 1.
Pork with mashed Potato.
Option 2.
Chicken and Rice
Option 3.
100g Halibut + Broccoli
Snack
Option 1.
Beans on Toast
Option 2.
Ham Sandwich, no trimmings.
Easy on the bread with both options.
You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper, Parsley, Mustard, Herbs, Garlic.
As for the training you could do a schedule something like this
Squats, 2 sets, 10 reps
Lunges, 2 sets, 10 reps
Deadlifts, 2 sets, 10 reps
Bench press, 2 sets, 10 reps
Bent over Rows, 2 sets, 10 reps
Shrugs, 2 sets, 10 reps
Planks 30 seconds.
You would do that 3x a week every other day.
As for what you lift, go for the second smallest dumbbells on bench press, lunges and squats, the smallest dumbbells on shrugs and the smallest barbell on bent over rows and deadlifts
This is how your schedule could look per week
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off.
This prevents you doing 5 days straight and 2 days of nothing, as I think that's allowing too much consecutive taxation and 2 days of your body doing nothing, slowly starting to adjust to it, before 5 days of grind again, which might take the edge off progress potential, so the 5 split days should be better for you.
Re: Need advise/strategy for getting back into shape at 40
You have to think about better nutrition. You are at a certain age that you have to have a nice nutrition habits and also some exercises. You are not old at all, so you can exercise too. In fact, there are a lot of bodybuilder who are 40+ and are still competing. But don't worry, you don't have to compete .
Start with walking and jogging every day. Never miss a day of walking and jog like 3 times a week. After you are used to that, if you have time, join a gym and start working out, slowly but surely. Find some exercise plan on the internet and begin with it.
Don't forget about your nutrition, it's as important as exercising.
Here is how a day of eating should look like:
1. Breakfast: 3 ounces oatmeal with 1 cup of low fat milk
2. Snack: green tea and 10 almonds
3. Lunch: 3 ounces salmon with salad
4. Snack: 1 banana, 1 apple, 1 teaspoon peanut butter
5. Dinner: 3 ounces chicken breasts with 1/2 rice
I can provide a link of beginners workout, it's something that I used and it's great for every beginner, no matter your age. I will try and post the link so you can check it. If I'm not allowed, I'm sorry..
http://www.weighthealthpro.com/fitness- ... out-guide/
Start with walking and jogging every day. Never miss a day of walking and jog like 3 times a week. After you are used to that, if you have time, join a gym and start working out, slowly but surely. Find some exercise plan on the internet and begin with it.
Don't forget about your nutrition, it's as important as exercising.
Here is how a day of eating should look like:
1. Breakfast: 3 ounces oatmeal with 1 cup of low fat milk
2. Snack: green tea and 10 almonds
3. Lunch: 3 ounces salmon with salad
4. Snack: 1 banana, 1 apple, 1 teaspoon peanut butter
5. Dinner: 3 ounces chicken breasts with 1/2 rice
I can provide a link of beginners workout, it's something that I used and it's great for every beginner, no matter your age. I will try and post the link so you can check it. If I'm not allowed, I'm sorry..
http://www.weighthealthpro.com/fitness- ... out-guide/
Re: Need advise/strategy for getting back into shape at 40
though i have been athletic and fit through most of 45 years. through staying in top of the latest fitness and nutrition information as well as personal experience. i have helped many peers achieve and maintain a higher level
of endurance energy and fitness increasing as we age. i myself am in better shape now than in 2os partly due to the fact i havent lived the late night single life in many years:)
so back to the question
i think the single best starting point is to find an in home fitness routine you can stick with. and be consistent and dont deprive nutritionals
i also think achieving weight or fat loss and upping the bodys use of carbs is best achieved in am fasted cardio and body weight routines
i use couches chairs wood floors benches pinic tables no gym no commute to equipment and as we age exercise should be functional making everyday tasks easier
start with fifteen minutes of alternating high low intensity whether its jump rope stair climbing toe taps off a bench or using socks on wood floor
then increase 5 mins every few days until you work up to 45 mins of various HITT exercises
diet: Whole unprocessed foods. good carbs good fats keep metabolism fired and less likely to binge
breakfast : have the most carbs after workout
a smoothie or soy milk or almond milk or a plain greek yogurt berries and flax oil with three brown rice cakes or sourdough bread of cup of kasha
( rice cakes are high Gi but help refill the glycogen quickly to heal muscles)
snack a few almonds or 1/2 ounce pure dark chocolate
lunch sweet potato or black bean pasta tofu chicken or salmon topped with 1/4 avocado natural salsa and steamed spinach
anack cup almond milk unsweetened
dinner cup basmati rice steamed zucchini brocooli asparagus with a protein or beans. olive or coconut oil
snack tbsp peanut butter mixed with honey and cocoa powder freeze a few minutes and indulge
or a frozen banana blended with carob powder and vanills
of endurance energy and fitness increasing as we age. i myself am in better shape now than in 2os partly due to the fact i havent lived the late night single life in many years:)
so back to the question
i think the single best starting point is to find an in home fitness routine you can stick with. and be consistent and dont deprive nutritionals
i also think achieving weight or fat loss and upping the bodys use of carbs is best achieved in am fasted cardio and body weight routines
i use couches chairs wood floors benches pinic tables no gym no commute to equipment and as we age exercise should be functional making everyday tasks easier
start with fifteen minutes of alternating high low intensity whether its jump rope stair climbing toe taps off a bench or using socks on wood floor
then increase 5 mins every few days until you work up to 45 mins of various HITT exercises
diet: Whole unprocessed foods. good carbs good fats keep metabolism fired and less likely to binge
breakfast : have the most carbs after workout
a smoothie or soy milk or almond milk or a plain greek yogurt berries and flax oil with three brown rice cakes or sourdough bread of cup of kasha
( rice cakes are high Gi but help refill the glycogen quickly to heal muscles)
snack a few almonds or 1/2 ounce pure dark chocolate
lunch sweet potato or black bean pasta tofu chicken or salmon topped with 1/4 avocado natural salsa and steamed spinach
anack cup almond milk unsweetened
dinner cup basmati rice steamed zucchini brocooli asparagus with a protein or beans. olive or coconut oil
snack tbsp peanut butter mixed with honey and cocoa powder freeze a few minutes and indulge
or a frozen banana blended with carob powder and vanills