Hi everyone,
As the thread title indicates, I'm 35 years old and I've never really been on a workout regimen. Needless to say, I am quite out of shape. I am looking for advice on how to get started so that I can do it safely and not try to push myself too hard, too soon.
A little bit about me...
:
Age: 35
Height: 6' 2"
Weight: 181 lbs
BMI: No idea
Goal: I would like to get toned, increase endurance, and then build muscle mass. I would eventually like to complete a Tough Mudder event.
Anything that you can suggest would be appreciated, and I would be happy to provide more information if asked.
Thanks!
35 and never worked out
Moderators: Boss Man, cassiegose
Re: 35 and never worked out
Hi Craicer, good to talk to you.
What times do you eat at and what foods do you eat at those times?
What times do you eat at and what foods do you eat at those times?
Re: 35 and never worked out
Hi Boss Man - Thanks for responding. I usually eat at around the following times:
7:30 AM - Breakfast: Honey Nut Cheerios, Coffee
12:30 PM - Lunch: Typically a deli meat sandwich, PB&J, or leftovers from dinner, plus an apple or a banana and a yogurt
7:00 PM - Dinner: Typically pasta w/chicken, beef w/rice, spaghetti, shrimp 'n grits, whitefish, etc. All mostly homemade and not processed, along with cooked vegetables and a salad or some fruit. I also typically have a beer with dinner or shortly beforehand.
7:30 AM - Breakfast: Honey Nut Cheerios, Coffee
12:30 PM - Lunch: Typically a deli meat sandwich, PB&J, or leftovers from dinner, plus an apple or a banana and a yogurt
7:00 PM - Dinner: Typically pasta w/chicken, beef w/rice, spaghetti, shrimp 'n grits, whitefish, etc. All mostly homemade and not processed, along with cooked vegetables and a salad or some fruit. I also typically have a beer with dinner or shortly beforehand.
Re: 35 and never worked out
I should also note that, in 2008, I had back surgery to correct a herniated disc. So, I obviously don't want to aggravate that.
Re: 35 and never worked out
Craicer wrote: 7:30 AM - Breakfast: Honey Nut Cheerios, Coffee
(I'd add more protein in there, like ham, chicken, turkey, beef or eggs.)
I'd include another meal at around 10:00AM. There's plenty of options you can use that are full snacks or can make up snacks, like microwave soups, rice and baked beans, vegetables like pineapple, lettuce, raw carrot and celery sticks, fruit including tomatoes and cucumber, low fat cheese, peanuts, nuts, oat granolas, low sugar yoghurt, bread, sandwiches, chicken, ham, beef and turkey from a packet and pre-boiled eggs.)
12:30 PM - Lunch: Typically a deli meat sandwich, PB&J, or leftovers from dinner, plus an apple or a banana and a yogurt
(Add another snack in around 4:00PM, using the options I suggested.)
7:00 PM - Dinner: Typically pasta w/chicken, beef w/rice, spaghetti, shrimp 'n grits, whitefish, etc. All mostly homemade and not processed, along with cooked vegetables and a salad or some fruit. I also typically have a beer with dinner or shortly beforehand.
Re: 35 and never worked out
Thank you for the suggestions, but I'm looking more for advice on starting a workout routine rather than on diet/nutrition.
Re: 35 and never worked out
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 30-45 seconds, 2 sets 10 reps
For squats, deadlifts and rows use the second smallest barbells possible.
For lunges and bench press, uses the third smallest dumbbells possible.
For shrugs, use the second smallest dumbbells possible.
Increase the weight on everything by a small amount every 2 weeks, until you're doing around 90%-95% of what you can handle for 10 reps, then you can adapt or change the system if necessary and progress from there. No need for failure training as it just wastes more energy and isn't necessary in relation to any possible benefit it might give.
The planks you increase by 5 seconds a week.
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 30-45 seconds, 2 sets 10 reps
For squats, deadlifts and rows use the second smallest barbells possible.
For lunges and bench press, uses the third smallest dumbbells possible.
For shrugs, use the second smallest dumbbells possible.
Increase the weight on everything by a small amount every 2 weeks, until you're doing around 90%-95% of what you can handle for 10 reps, then you can adapt or change the system if necessary and progress from there. No need for failure training as it just wastes more energy and isn't necessary in relation to any possible benefit it might give.
The planks you increase by 5 seconds a week.
Re: 35 and never worked out
Thank you for the tips!
Re: 35 and never worked out
If you really never worked out, it is important not to hurt yourself and to do your exercise properly. I like to workout in the gym, but
mom is in the similar situation as you, and she is working out at home with online personal trainer something like skype, trainer will adjust exercises to you and your needs. You can check it out http://www.insha.pe/" onclick="window.open(this.href);return false; hope you like it!
mom is in the similar situation as you, and she is working out at home with online personal trainer something like skype, trainer will adjust exercises to you and your needs. You can check it out http://www.insha.pe/" onclick="window.open(this.href);return false; hope you like it!