From FAT to FIT… I need a plan… for over 40

[RobertPaulsonParticipant 128]

I’ve made the decision to get healthy and move my ass!!!!

Stats: 45yr old, 100 lbs over weight, divorced 10 years, work from home, 1 10yr daughter I have 1/2 the time, ex-smoker 5yrs, live in FL,

When I google getting fit over 40, or other relevant searches; all I get are articles for women, vitamin ads, or sham exercise program ads. Nothing substantially helpful. Here are the problems/info/thoughts I have and I hope y’all can help.

1. I belong to a gym and don’t go because I don’t have a plan.
2. I eat a s~~~ ton of food at night. Binge eat. Especially before bed. My bedtime is 11-12. I don’t eat lunch and am generally to busy during the day to think about food.
3. I don’t feel like cooking because it’s usually just me.
4 I’m probably depressed. I don’t go out much and am not from here. I don’t have any friends or family locally.
5. My fat ass causes/ed my back hurts, knees hurt/meniscus tear, and hard to breath at night and get full nights sleep.
6. I’m extremely intelligent and have a hard/stressful time dealing with other people and the rampant stupidity I’m surrounded by. FL is a hot bed for the retarded. I am working on this and it is getting better.
7. I take huge bites, don’t chew properly, and rush through eating. I do have a big mouth, literally and figuratively.
8. I was spending too much time watching TV and playing video games after work and into the evening. I have boxed up all vid games and moved them to storage unit, disconnected TV/stand and rolled it into a back bedroom for storage.
9. I’ve been packing as much of my s~~~ up and moving it to storage to clean out my living and work space as much as possible. This is working out very well so far.

I’m hoping that someone here can help. I’d love to have some links to good… proven resources. Solid practical advice, tips, lists, anything. PLEASE useful stuff…

I do have DDJ’s recommended Combat Conditioning book… it’s pretty good, but it’s a bit long winded and the exercises lack the mental and emotional boost I need to get moving. I can’t work out in my house. I live and work here as it is. I’m looking for personal experience from someone who’s been where I’m at and has successfully climbed out of the Pit OF Fat-Ass-Ness

THANKS!!!!!!!!!!!

[LurchParticipant 3866]

Before you start any exercise program, get checked over by your primary care physician. In particular:

– Blood Sugar and A1C. Insulin resistance (Type 2 Diabetes), is a BIG cause of men over 40 not able to loose weight. When I was diagnosed with the big D, not a big surprise as I have a family history of it, I lost over 80lbs just by taking Metformin to manage it.
– Low Testosterone. I too was diagnosed this and it explained my tiredness, ED and spending hour upon hour at the gym and gaining ZERO muscle mass. Again, got treated with Testopel implants and now I’m putting on muscle just going 2-3 times a week, hour at a time, at the gym.

Once you get those issues resolved, then getting results from workouts is FAR easier.

Blue-Pill Virgin: Women hate me! That's what it is.
MGTOW Man: Hate them back; it works for me.

[WallyParticipant]

If your looking for a plan for nutrition and Working out, I have and still use the ABS diet, it’s balanced and easy to follow. I am sure there are other plans to follow and like Lurch said get checked first.

"what a waste of a life, to marry, give up your freedom, just for the hope of not dying alone. Don't get married Son."

[AwakenedParticipant 35202]

First and Foremost is DIET….Low Carb/Atkins….START with THAT, and SEE WHAT HAPPENS TO YOUR WAIST !!!!

I would NOT do ANY High Impact weight training or cardio until you drop your EXTRA 100. Machines for weights and low impact cardio while you’re losing the 100.

My 2 Cents

In a World of Justin Beibers Be a Johnny Cash

[GeraldParticipant 3630]

Ok, here is how I started (48, have lost around 30 lbs).

Stop eating at night. No food after 8pm.

Stop drinking regular soda (this alone helped me drop 20 lbs)

Start doing something. I started by walking. 2 miles a day, then 4…

Eventually I started running. Started with half mile on treadmill then grew to four miles.

I have been away from my routine for a while now and kept the weight off with just avoiding binge eating and night time eating. Still have about twenty pounds to shed, but have to get back to the routine to expect success there.

No longer can we walk away, we must run. Remove the motive power.

[CarnageParticipant 22113]

You wrote about “ddj, trainin lacks mental and emotional motivation”. THAT IS BULLS~~~.

YOU ARE JUST A LAZY MOFO. You dont have motivation problems, YOU UUST LAZY, soo the first step is recognize you are lazy.

” i dont cook becouse is just me” no, you dont cook BECOUSE YOU ARE LAZY.

Now:
1) stop being lazy, just stop.
2) you know what you doing wrong, dont binge eat, eat three to five meals small quantity per day, run if cant run walk, at least 10 miles a day, start f~~~ing cooking healthy meals.

Soo tell me, are you gonna do something or are you gonna keep being lazy f~~~?

What is gonna be lazy fat ass?

Are you gonna recognize you are lazy or you will keep making Excuses? The weather? Stress? The kids? Video games? The tv? Is just me? WHAT EVER COMES TO MIND EXCEPT IM A LAZY FAT ASS.

To those following me, be careful, I just farted. Men those beans are killers.

[JVBParticipant]

Good for you to make the decision bro.

Loosing weight is 80% diet 20% exercise
Go for a diet that is whole food based. Simply put if what you are about to put in your mouth does NOT look like that in nature, don’t eat it !!!

For now low impact training. Awakened is correct. Jump in a pool and tread water, a nice slow long walk, stationary bike.

Start there and the pounds will come off. Stay disciplined!!!!!!!!

Losing the weight is the easy part, long term keeping it off is where most fail. You are going to need to know how to cook. Take it up as a new hobby. Health is made and maintained in the kitchen. Fitness is made and maintained in the gym.

Good luck.

Peace is > piece.

[AwakenedParticipant 35202]

JVB wrote:

Losing the weight is the easy part, long term keeping it off is where most fail.

EXACTLY, Losing weight is the “race”, but maintaining it is the “marathon”

JVB wrote:

Health is made and maintained in the kitchen. Fitness is made and maintained in the gym.

If I may add, Health and Weight Management is made and maintained in the kitchen.

In a World of Justin Beibers Be a Johnny Cash

[Anonymous 18]

Losing weight and being fit is no longer an enigma it used to be.

Things you need to do. But it starts with a clear resolve to look and feel better.

Low carb, high fat diet. Search for Ted Naiman on YouTube.

Intermittent fasting. Skip breakfast. Eat supper before 8-9pm.

No juice or fruits.

Resistance training 3x per week.

Do not buy what you are not supposed to eat. If it is at home presume you will eat it.

[RobertPaulsonParticipant 128]

1st \Thanks all! Some good input and looking forward to reading more.

INFO: Not diabetic, blood sugar is normal. My testosterone is normal for my age. Thanks Lurch, you’re making me wish I had those issues.. lol Getting rid of the TV did help some with night time food urges. By watching my ipad in the bedroom and away from the kitchens has been helpful. I have done a little research on the meniscus tear, so riding bike is ok a little, as long as I keep knee in up and down motion only. Twisting hurts like hell. Not getting a lot of cardio out of it, but better than nothing.

Q- ABS diet, will look at that. Does anyone have or keep quick prep, healthy meal recipes?

Thorndyke, good suggestions. I’ve heard about the insulin/leptin resistance issue before. Forgot about that. Thanks, I’m going to develop a dedicated shopping list. Good call, you’re right I need to buy all healthy things.

[Bastisimo1Participant 423]

Start doing things differently in your daily life that don’t feel like exercise.
For example instead of using the lift at work, subway always take the stairs, instead of taking a bus or taxi for a 2 mile trip walk instead.

Take up cycling – I found the more exercise I did the less I was attracted to eating junk.

Don’t drink any sodas – full fat coke etc is just pure sugar. Diet drinks are just full of sacherine which is artificial junk.

Going to gymn can be depressing unless you work out with someone and can be boring as hell as well.

I was 20 llb overweight. I joined a boxing club and went once a week, you don’t have to spar. Gets rid of depression, you learn a skill, it’s fun and others will encourage and train you.I also cycled 2 hours per week and I lost all the weight within 6 months.

And men are deploying the most devastating weapon of all – indifference. In this final battle who cares least wins.

[Solo MAN’S WisdomParticipant]

RobertPaulson wrote:

2. I eat a s~~~ ton of food at night. Binge eat. Especially before bed. My bedtime is 11-12.

Here’s your biggest problem. Eat NOTHING after 6 PM. If you get hungry before bedtime, then drink a huge glass of water.

Start walking. 5 min / day, then 10, then 20, then 30, etc.

When women lead, destruction is the destination. -- Me.

[ResidentEvil7Participant 9554]

Go on YouTube and look up workouts and you’ll see videos that sample different full workouts. I look every day, download them, import them to a flash drive and have them in front of me on a TV screen when I do the workouts in the basement.

https://themanszone.webs.com/

[qowpelParticipant 7]

Please respond to this post as I am sacrificing time I do not have at the moment for my fellow man.

My friend I was in the same shies almost. At 25 I was overweight by 70 pounds and had prediabetes which by itself made the ability to burn fat even lower…. I was also a binge eater. I would eat till it hurt.

The things that helped me the most are in This order.

1. Intermittent fasting. Basically before eating, I have to go into periods of 16 hours before eating again, so once 16 hours passed (8 of which would be during sleep), then I would be able to eat for the final 8 hours of the day. Theb rinse and repeat and do it each day. It is how I now eat and it keeps all the weight off. Literally torches fat at a higher rate and regularly doing it made my blood sugar levels go from prediabetic to normal.

2. My sweet tooth is a killer. I was lookibg for anything to help. Found a supplement with the ingredient gymnema sylvestre. It has gymnemic acids in the herb which literally blunt the absorption of carbs and sugar, and it works because when I take it, my cravings shoot down to almost zero. There are many different brands, and using this helps me maintain my habit of intermittent fasting easily.

3. High doses of zinc (50 mg). Zinc is needed for testosterone production. I use it daily and it really helps my depression y blocking your body’s production of estrogen. I always feel less emotional when taking this.

[MaverickParticipant 811]

Solo MAN’S Wisdom wrote:

RobertPaulson wrote:

2. I eat a s~~~ ton of food at night. Binge eat. Especially before bed. My bedtime is 11-12.

Here’s your biggest problem. Eat NOTHING after 6 PM. If you get hungry before bedtime, then drink a huge glass of water.
Start walking. 5 min / day, then 10, then 20, then 30, etc.

Then he’ll wake up in the middle of the night hungry and having to p~~~.

[TronParticipant 285]

Fat to Fit,

The advice to see your family care physician is extremely sound advice. I want to tell you why:

I was almost 300 pounds. I had never had a weight problem in my life. Then, about 20+ years ago, I had a divorce that I did not ask for. Long story short I was bitter for awhile and I did nothing but eat and gain weight. I had always been athletic but now I could do nothing. I was goofing around one day, playing soccer and I tore my meniscus in my left knee. At that point I decided that I had to do something. I could barely walk but I found that in a pool I could walk lengths without pain. I started walking. I was doing between 30 and 40 lengths a couple of times a week. Then I realized that I could walk outside of the pool with no pain. Well, i started hoofing it. I walk a lot at work (hospital) and I walk a lot on my days off. I can go out and walk 5 to 8 miles on a whim. I walk in the malls when it is hot (I live in Arizona). Anyway, i then started to lose weight. I lost 50 lbs just walking! I lift weights regularly and i exercise 2-3 time a week. I am still a little too heavy but I feel good. I also started getting regular check ups with my family doctor. MY Blood Pressure at one time was 170/111!! Now it is 125/83!! I can bench press 315 lbs and do 60-70 push ups. I swim laps using freestyle and butterfly strokes. I have a long way to go…but I will get there because I am going My Own Way.

Another thing I did, at the same time, was get counseling. I was self medicating with food the same way alcoholics use booze and opiate addicts use heroin. Food was my addiction. I eat to relieve the anxiety and the stress. There are different reasons for these things with different men but this is what MGTOW is all about. Finding out who you are and being the man you want to be, regardless of what women and society say. Good Luck!!

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