Needed routine I am over 40

Forum: Food & Fitness Page 1 of 2  1 2  
Author: [Food & Fitness] Topic: Needed routine I am over 40
tasco2222 PM tasco2222
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Posted: 2/22/2012 8:39:00 PM

I use to work out regularly for years, I stopped for one year. I have put on weight and want to loose and chisle up. ie GQ 40 look.  I would also have to say I am a sore mother fkr waking up in mornings,joints, my feet, lower back garbage.  I played sports all my kid/teen life, construction,electrician i spend hrs on ladders and my feet. I am sick of being sore and ache. I have high cholesteral not extreamely but enough to be on pills, I want that garbage to go bye bye. So I would greatly appreciate some sound advice and workouts

thanks bros

wjeremy97 PM wjeremy97
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Posted: 2/22/2012 9:27:18 PM
high intensity low rest, low resistance....lets do this big boy

- jog/run .50 miles or .8km, incline at 1.0, speed at your own pace.
(30 seconds rest max)
- 50 push ups. doesn't matter how long it takes you or if you have to do girl pushups....just do 50 with minimal rest
(30 seconds rest max)
- 25 chin up or pull ups on your own or assisted, just get 25 in
(30 seconds rest max)
- 25 ab roll out or any type of pushups or plank for 1 minute straight
(rest as much as you need)

get back to step one and repeat. do all exercises 4 times in total. you'll see progression when you cut your rest time/girl pushups/assisted chin ups

good luck!
wjeremy97 PM wjeremy97
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Posted: 2/22/2012 9:29:32 PM
"25 ab roll out or any type of pushups or plank for 1 minute straight"

situps.

remember, if your doing a situp where you are laying on the ground and your knees are bent, you only need to lift your back 4-5 inches off the ground. anything farther than that you are straining your back and does little for the abdominal muscle.


FriedShrimp PM FriedShrimp
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Posted: 2/22/2012 10:28:36 PM

If you are on your feet all day............

First thing I would do is stretch.

tasco2222 PM tasco2222
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Posted: 2/23/2012 1:18:15 AM

WJ is this done daily?

stats1 PM stats1
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Posted: 2/24/2012 12:22:46 AM
start by walking 30min a day m-f then after a few weeks start running 30min.   and keep your mouth shut there aren't any calories just floating around in the air...    chicken n squash, tuna and miracle whip cut back on breads...  bol
stats1 PM stats1
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Posted: 2/24/2012 12:26:30 AM
workout plan
m bk-bi's
tue ch-tri
wed. sh-legs
thur. bk- bi's
fri. ch -tri    do 30min of cardio everyday     take sat and sun off 2    grey goose/water   or michelob ultra      if u drink try going 21days without a drink...

tasco2222 PM tasco2222
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Posted: 2/24/2012 12:45:13 PM
Nice Stats1
wjeremy97 PM wjeremy97
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Posted: 2/24/2012 6:36:42 PM
QUOTE Originally Posted by tasco2222:

WJ is this done daily?



2-3 times a week. i would recommend getting comfortable with the exercises and know when your body fatigues. if you play sports on the side maybe do this routine twice a week.
nc1capper PM nc1capper
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Posted: 2/24/2012 7:36:06 PM
get up and go--day after day--excuse's dont feed the bulldog-now just do it 
AustinHoopDream PM AustinHoopDream
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Posted: 2/27/2012 2:24:07 PM
they key is pace...keep everything moving

day 1 - do core exercises 4 sets 4 movements. cardio intervals 4 min warm up, do this 8 times...1 minute fast, 1 minute rest...cool down 8 minutes...then do core

day 2 - supersets chest/biceps  4 movements each body part 4 sets....1 hour moderate cardio

day 3 - supersets back/triceps 4 movements each body part 4 sets. cardio intervals 4 min warm up, do this 8 times...1 minute fast, 1 minute rest...cool down 8 minutes

day 4 - supersets shoulders/legs 5 movements each body part 4 sets....20 minute warm down cardio

day 5 - do core exercises 4 sets 4 movements. cardio intervals 4 min warm up, do this 8 times...1 minute fast, 1 minute rest...cool down 8 minutes...then do core

day 6 1 hour easy cardio stretching

day 7 rest

good luck...
tasco2222 PM tasco2222
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Posted: 2/28/2012 7:18:35 AM

Thanks fellas.some good imputs, I am on day 5 just started weights yesterday sore as fk been on cardio for the 5 days burned 400 calories yesterday just on cardio! . I have yet to weigh myself but last time i did i weighed 225 would like to get to 200 going to dread crunches i always have.

cant i do squats to eliminate crunches or do i still need to crunch??

hickory PM hickory
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Posted: 3/3/2012 5:03:41 PM

you need to change your diet right off. First of all , you are chronically dehydrated. Number 1 symptom of this is sore joints. You can workout until the cows come home but this is not the cure. Until you change your lifestyle diet wise, these problems will only get worse

I have worked in alternative health centers most of my life where people would come and stay for months. Most got well. Exercise and workouts are great but the problem is much more on a cellular level.  

HockeyTeeth PM HockeyTeeth
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Posted: 3/10/2012 4:48:15 AM
Walk every day first thing. Don't take on too much too soon or you will discourage yourself. I'd walk each day for two weeks or more before starting anything to wild. Once you are feeling less aches and pains amp it up. Squats/lunges and sit-up, push-ups, burn out reps. Get rid of bad garbage in your diet, never drink soda of any type, no chips and garbage calories. Def do not bite off more than you can chew to start. 


searchwarrant PM searchwarrant
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Posted: 3/10/2012 9:15:53 PM
You should not ever be sore - ever. Rookies and longterm idiots get sore. You are not a rookie.
tasco2222 PM tasco2222
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Posted: 3/11/2012 10:23:50 PM

Guys workout and diet is going great been two week now lost 7lbs. i am eating great i am on nutrimirror it helps keep track everything and its fun. I found a regiment on bodybuilders dot com.

wjeremy97 PM wjeremy97
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Posted: 3/12/2012 11:15:58 PM
great news buddy!

self motivation will keep you going. set goals and climb above it
stats1 PM stats1
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Posted: 3/13/2012 3:14:43 PM
great news buddy      r u drinking
sharpaction PM sharpaction
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Posted: 3/13/2012 3:47:49 PM
QUOTE Originally Posted by tasco2222:

Guys workout and diet is going great been two week now lost 7lbs. i am eating great i am on nutrimirror it helps keep track everything and its fun. I found a regiment on bodybuilders dot com.


Glad you are doing well with the exercise and diet, keep up the good work. Are you still on statins? If so then you should really get off them, they are bad for you in every way.  Total cholesterol is a meaningless number, people with higher total cholesterol get less heart attacks than people with lower total cholesterol.  You need to get a Vertical Auto Profile (VAP) test in order to determine whether your LDL particles are of the large and fluffy variety,  or small and dense variety. If they are of the large and fluffy variety then you have no reason to worry about a higher total cholesterol number.  If HDL is higher than 40 and Triglycerides are less than 150, the particles on the LDL are likely the large and fluffy variety so even if the number is high the person is healthy. See if you can get a copy of your lipid report and check the numbers.  The VAP test costs money but I think its well worth it. 
tasco2222 PM tasco2222
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Posted: 3/13/2012 4:45:37 PM

SHARP ACTION

I STOPPED THE MEDICATION A MONTH OR SO AGO I AM GOING TO GET BLOOD WORK DRAWN END OF MONTH I WILL GET BACK TO YA WITH THE RESULTS.

sharpaction PM sharpaction
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Posted: 3/13/2012 5:20:45 PM
QUOTE Originally Posted by tasco2222:

SHARP ACTION

I STOPPED THE MEDICATION A MONTH OR SO AGO I AM GOING TO GET BLOOD WORK DRAWN END OF MONTH I WILL GET BACK TO YA WITH THE RESULTS.


tasco2222 PM tasco2222
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Posted: 3/20/2012 8:26:35 PM

Starting 4th week of routine and diet. lost another 2 pounds. I am down to 217lb. workouts are going great, lots of reps more than i was use to when i was bulking and working to get bigger. I notice i am feeling more full eating portioned meals now what a fkn difference!

gthing25 PM gthing25
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Posted: 3/22/2012 5:27:34 PM

Good Job tasco!  I gave up smoking the start of the new year and wanted to get back in shape.  Went from 206 to 189 in a few months.  Lift at least 4 times a week, run and do other cardio.  Feel great, just had to get myself motivated.  Keep it up bud!

tasco2222 PM tasco2222
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Posted: 3/28/2012 8:42:06 PM
QUOTE Originally Posted by gthing25:

Good Job tasco!  I gave up smoking the start of the new year and wanted to get back in shape.  Went from 206 to 189 in a few months.  Lift at least 4 times a week, run and do other cardio.  Feel great, just had to get myself motivated.  Keep it up bud!

tasco2222 PM tasco2222
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Posted: 3/28/2012 8:46:53 PM

K on week 5!  I have noticed I am not walking down the fkn stairs like an old man in the morning, I didnt weigh myself this week, I need a new scale a digital one maybe. The one i have sucks cause it says i didnt lose any weight this week. I have been faithfull to thine ownself. Thanks for all the support.

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