Starting from scratch...

  • Posted by a hidden member.
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    Jun 29, 2008 4:52 PM GMT
    Guys, I am pushing 50 and I have really let myself go.
    I am starting to exercise and lose weight but I want to do it right and try not to hurt myself while I am getting started. I know most of you are well established but I was wondering if you can give some good solid advice so I can build a good foundation.

    Any advice that is constructive will be really appreciated.

    TJ
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    Jun 29, 2008 10:24 PM GMT
    Good for you for taking care of yourself.

    A way to start is to see all the information that's on here, especially some of the workouts. If you haven't been working out for a while, try the Strength Foundation Workout. Also, try to do whatever cardio works for you. Walking around your neighborhood or park is always a good start. There's lots of nutrition advice here too, so check out the eating plans, but you might just want to start by seeing how you're eating currently. Is there anything to cut out that you know is bad?

    Also, if you can get someone else who is there for you and can support your new good habits, whether a gym buddy, nutrition buddy, or cardio buddy, enroll them.

    Others?
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    Jun 29, 2008 10:56 PM GMT
    Good luck TXBear, cardio is the best way to start. I wouldn't even consider anything until you got yourself acclimated to cardio workouts. Walking is great, continually pick up the pace. When you do get ready to hit a gym, get a personal trainer. You'll be happy in the long run...sorry I didn't. Hurt my shoulder/arm due to poor form.
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    Jun 29, 2008 10:57 PM GMT
    matt45710 saidGood for you for taking care of yourself.

    A way to start is to see all the information that's on here, especially some of the workouts. If you haven't been working out for a while, try the Strength Foundation Workout. Also, try to do whatever cardio works for you. Walking around your neighborhood or park is always a good start. There's lots of nutrition advice here too, so check out the eating plans, but you might just want to start by seeing how you're eating currently. Is there anything to cut out that you know is bad?

    Also, if you can get someone else who is there for you and can support your new good habits, whether a gym buddy, nutrition buddy, or cardio buddy, enroll them.

    Others?



    I second this advice!...especially the advice regarding finding a support group or a buddy with similar goalsthumbup.gif

    One thing to always remember is always focus on SHORT TERM GOALS! It is extremely easy to get overwhelmed when you consider how daunting your task is; changing one's lifestyle is no easy feat and can drive anyone crazy if he/she focuses too much on how much must be overcome. As long as you set a weekly goal you will be fine! Then six months (and so on) later you will look up and say..."DAMN, what happened!"

    Also, when it comes to altering your diet I would really evaluate how well you cope with radical change. Then after a bit of reflection you should have a good idea about how you should approach changes in your diet. Some people attempt to make too many changes too quickly and end up burning out and consequently give it up.

    Best of luck to you!
    Oh yeah one more thing: You should give Caslon4000 (or whatever his screename is) a holler. He is around your age and has made some serious physical gains.

    cya around!

    O.Jock

    P.S. The stars at night are big and bright.....deep in the heart of Texas!!!!! LOL

  • GQjock

    Posts: 11649

    Jun 29, 2008 11:17 PM GMT
    Good for you that you're tryin to turn your life around

    It's never too late to start living a healthy lifestyle
    What I would suggest
    esp if you've either never worked out before or may have some underlying medical disorders
    if you do start from there
    don't overdo right away you'll get discouraged and likely let it all go
    best thing is start with a trainer
    but if you can't a beginner workout 3 days a week
    take a long walk everyday
    and begin a good solid sensible diet
    I wouldn't suggest a drastic really lo cal diet
    moderate low calorie...lo carb...hi protein
    no fat diet will do you good

    Best of luck to you icon_biggrin.gif
  • Posted by a hidden member.
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    Jun 29, 2008 11:19 PM GMT
    Absolutely. The most important step is getting started, and forums like this exist in part for us to encourage and help each other toward fitness goals.

    A few bits and pieces that come to mind, in no particular order:

    -- Go slowly, and be patient. Don't resort to anything too extreme, and ignore the fad diets that call for eliminating any general category of food groups. You need a balanced and sensible diet that includes a wide variety of foods. Carbs are not evil. (I'm like a broken record on this, but it's true. We all NEED carbs, you just need to eat them in portions that don't drive your caloric intake above what you really need).

    -- Try to find ways to integrate changes into your normal life. For example, I talked my aunt into putting her treadmill in the living room, so that she could watch TV while walking. This way she can get exercise without "punishing" herself and skipping something she enjoys to go lock herself in the basement.

    -- Switch unhealthy snacks for healthier ones. Instead of ice cream or desserts high in refined sugars or fat, try having a bowl of breakfast cereal. Frosted mini wheats are an awesome substitute for potato chips. Fresh fruit, dried fruit, raw almonds, and yogurt (I prefer Greek style), are also good snacks... And you can enjoy them every few hours to keep yourself from getting overly hungry.

    -- If you are integrating weight training into your routine, I recommend starting with some of the machines rather than free weights. Plenty of people are quick to recommend personal training, but since the vast majority of us are not Rockefellers (I know I could never afford a trainer on any regular basis), you can often learn a lot just by asking questions.

    -- If you are joining a commercial gym, don't let yourself be intimidated by people who are at more advanced fitness levels. Gyms exist for all of us to use, and anyone who would criticize or think negatively of someone who is just starting out doesn't have the maturity to be there themselves. The important thing is making the effort, and being there.

    Feel free to keep posting if you have more questions - that's what we are here for. icon_smile.gif
  • Posted by a hidden member.
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    Jun 29, 2008 11:25 PM GMT
    First, see your doctor. Get a check-up. Tell him / her that you're planning to start a workout program. Get some advice. Get his / her approval.

    Then depending on what the doctor says. . .

    Start slowly. Don't over-do. If you over-do, you'll wear yourself into the ground and/or injure yourself, and then you'll stop. So do it gradually, but try to be consistent. Consistency is the key.

    Meaning this: If you start walking. . . schedule a time to do it and make it a part of your daily routine. Decide how many times a week you're going to do it, and go from there. Again, talk to your doctor.

    Join a gym. Learn how to use the machines properly. A gym employee will show you how. Don't lift weight you can't handle. Start with light weights and slowly increase them over time. It doesn't matter if you start with 5 pounds. Nobody at the gym cares how much you or anyone else lifts. Start with what you're comfortable with.

    Watch your diet. Start cutting out and eventually eliminate fast food. . . junk food. . . fried food.

    Eat seafood. (Not fried!) In particular, eat wild salmon. If at first you don't like it, stick with it. Your taste buds will quickly develop an appreciation for the "better stuff." Studies have proven it. But you have to give it a little time.

    Eat lots of vegetables and fruit. Broccoli is great. Blueberries, strawberries and blackberries are great.

    Eat whole grain cereal, oatmeal, bread and pasta. Don't eat white rice or white bread anymore. Don't eat sugary cereals. They're bad for you. A lot of cereal, bread and pasta products now carry a whole grain label on them. Look for that. If you drink milk, switch to skim.

    Check out websites that give good advice about diet, exercise and health. Avoid the crackpot sites, there are a million of those. Instead, google the Mayo Clinic and get on their newsletter list. Google the Real Age website, take their free assessment test, and get on their e-mail list. You'll begin to learn a lot about nutrition, diet, exercise, longevity, stress relief, etc.

    Don't let other people discourage you. Sometimes, even your family and friends don't like it when you try to improve yourselves. (I don't get it either, but that's often the case.)

    You can't do all these things in a single day. So again. . . start slowly. Be consistent. Learn new things along the way. As you see changes, you'll get more motivated, so it will become easier to make still more changes. Best of luck.
  • kansascityman

    Posts: 31

    Jun 29, 2008 11:39 PM GMT
    Most definitely, see a doctor first! Work with him/her to develop a plan to get where you want to go. Your doc might be able to refer you to a registered dietician, and perhaps even a trainer to help you get started.

    One of the hospitals here in Kansas City has a fitness center, and they work a lot with cardiac patients, older folks, and rehab patients, in addition to being open to the public. There are OT's, PT's and other folks working with patients, and they are also available for any members (They aren't cheap!). People of all ages and abilities go there, especially people just starting to get fit. Maybe there is something similar in your area?

    Good luck!
  • Posted by a hidden member.
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    Jun 30, 2008 12:07 AM GMT
    Congratulations TXBears for biting the bullet and taking yourself in hand. You have passed the hardest part!!!

    RealJock is chock full of good information. Be sure to click on the TOPICS tab above and check out all the great information right here for you to study. And do it over and over, as you develop more and more of it will be of use to you ...and make sense.

    The guys on here are also a great resource...not just for information but also for support. Everybody has something to offer you....like a smorgasbord...and you get to pick and choose what works for you.

    I have 4 points I would like to make to you:

    1) GET A PERSONAL TRAINER. A good personal trainer will enable you to reach your goals as efficiently as possible. In my humble opinion, a personal trainer is worth his weight in gold...

    and look, RJ has an article about choosing a good personal trainer: Talent Scout: How to Find a Great Personal Trainer

    2) Here is a great site for healthy food, eating, cooking, and healing. I recommend take the time to explore this site: The World's Healthiest Foods

    3 and 4) These are two really good books that I have just recently read and really, really liked:

    youonadiet.jpg

    You_Staying_Young.jpg ... remember, knowledge is power