Getting back in shape at 38

[SH3LLZParticipant 5569]

OK guys. My birthday was just last month. I used to work out a lot but then fatherhood stress and the corporate grind strapped me to a desk. My kid is gonna be 18 next April and I’m looking at a new lease on my adulthood. The problem is, is that I’m over weight by about 40lbs and I have high blood pressure. I know starting to work out again I have to start slow. Which is a better focus though when it comes to strengthening the heart? Cardio or weight training? Thoughts or tips from experience?

#ICETHEMOUT!!! #MANOUT!!! #HIDEYOURWEALTH #VAGINAISWORTHLESS

[CarnageParticipant 22113]

Cardio. Swimming, comb jumping, running, bicicle.

Weight lifting actually increases blood pressure, go into weight lifting after you lose some weight and have a strengthened hearth.

Diet is important, no sugars, only complex carbs, no eating carbs at night, no food after 9 o clock nights.

Make breakfast your heavier meal.

Cut the f~~~ing beer.

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

[ghostParticipant]

Avoid running or any “cardio”. Everything is technically cardio, but avoid the typical “cardio” stuff you are thinking about. I would also avoid heavy lifting as well.

I would stick to doing weight training on the machines in a smooth and controlled fashion. I would also add in some stretching, flex work, push ups, sit ups and leg raises. You could also purchase a band set for your home and use those on days you can’t make it to the gym.

[JVBParticipant]

At your age cardio. Loosing weight is 80% diet. Bone density is important when we get a little older too, so some weight training should be included. Mix it up and keep the body guessing.

Remember bro, none of it is worth a s~~~ if you fuel up with a poor diet. A gym will give you fitness, a kitchen will give you health. Good luck brother.

Peace is > piece.

[AllenParticipant 146]

Follow Carnage’s advice for eating… and find some good #MGTOW podcasts, strap the ipod on and go for a walk every night instead of watching TV. Before you know it, you’ll be a lean, mean, fighting machine with normal blood pressure. Once you’re down to a good weight and blood pressure, then consider the heavier cardio and weight lifting measure, depending on what it is you’re ultimately trying to achieve.

Woman - I picture a man, then take away reason and accountability. - Melvin Udall

[UntamedParticipant]

I have high blood pressure as well, Shell, and exercise is the best remedy.
For the heart, do exercises in cardio. The word suggests just that, cardiology is the study of the heart.
I recommend jogging, at your pace, no hurry. Start with short distances and add as your breath and body adapt.
Stretching is great for blood circulation and muscle resistance to heavy weight.
I would suggest lifting weights only when you’ve lost the extra pounds.

Don’t forget to eat healthy, put all the junk food aside but don’t ban it completely. Treat yourself once in a while in moderation.
Eat fresh fruits and vegetables and don’t forget the importance of nuts: walnuts, peanuts…

Finally, don’t try to lose the weight too fast. Your body has a rhythm and by taking up exercise you’ll put your body on a different rythm. Give it time to adjust. You’re not going to undo years of inaction in a few months, be realistic.
Good luck!

Don't let them Blame, Shame or Tame you!
Give 'em NOTHING, not even an answer!
#GenderSegragationNow!

[Anonymous 54]

I like working into things easy.
Why punish your self till you hurt right at the start.

Go for walks.

Then add to it as you go.

[CarnageParticipant 22113]

Yeah what untamed said is true. 0.5 kg per week, no more, it will take time, and patience.

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

[CrispParticipant 197]

All good advice here, though I respectfully disagree with Gambit regarding the no running.

I am 36 and just got myself out of a similar rut after about 4 years (Too much sitting at work, bit of depression, stress and anxiety). To tell you the truth, the benefits I have gotten from clarity of mind and feeling of achievement almost trump the positive physical changes.

Start slow. Do not expect too much too fast!

Congratulations on getting back on the horse.

-Crisp

[KevinStylesParticipant 2580]

Just get on the tradmill to start for half an hour at like a 1 or 2 incline and a 3 mpg speed. Just get your body used to it. Then bump up to 45 minutes after 2 weeks, and then an hour after a month. Once you’re good with that then you can start putting up the incline a bit more and bump up the speed. Ideally you want to start jogging for a portion of your hour, start with like a 1 minute jog every 10 minutes and slowly increase the amount to of time you’re jogging over time. Once you’re able to jog for 10 minutes straight, then i’d recommend you get off the treadmill and hit up the Elliptical, it’s a better workout and won’t kill your knees as it’s zero impact.

Start the elliptical the same way, start with maybe a half way incline and try and do 1 minute of high intensity, and then 9 minutes of moderate intensity then back to 1 minute high intensity and cycle that for an hour and gradually increase the amount of high intensity time. This can be done by going faster or increasing resistance.

Good luck on your journey.

[Anonymous 42]

.1 Drink at least half your weight in ounces of water daily. 200 lbs. 100 ounces of H20.

Don’t drink alcohol, soda, or high fructose corn syrup.

Lots of fiber will lower your necessity for food intake by digesting food more efficiently.

Throw away the sofa and TV, GET OUTSIDE! Ignore the weather!

You would be a better candidate for vascular over building for the time being until you shed some fat and build stamina. Work into it slowly and get a physical with medical advice to suite your extenuating circumstances.

Don’t smoke! It constricts the vessels and drives blood pressure that much higher! Alcohol too! Both are bad news!

[AwakenedParticipant 35200]

Anonymous wrote:

Don’t smoke! It constricts the vessels and drives blood pressure that much higher! Alcohol too! Both are bad news!

No Smokin or Drinkin ??? Don’t ya think that’s kinda goin over board ??

In a World of Justin Beibers Be a Johnny Cash

[UntamedParticipant]

Carnage wrote:

Yeah what untamed said is true. 0.5 kg per week, no more, it will take time, and patience.

0.5kg is about right but don’t obsess with the scale. In fact, don’t even weigh yourself for a whole year, forget the f~~~ing scale and just concentrate on exercise.
Stick to a routine and jot down how many minutes you run every day. Don’t add to it until you do each distance no sweat.
Again, don’t be in a hurry, don’t bully your body.

Don't let them Blame, Shame or Tame you!
Give 'em NOTHING, not even an answer!
#GenderSegragationNow!

[SH3LLZParticipant 5569]

All great advice! Thankfully my office has a gym inside so I’m thinking 30 minutes on the treadmill after work instead of rushing home to sit in front of the TV. I’m currently at about 240 lbs and I’m 6′ even. I’ll keep you guys posted!

XD

#ICETHEMOUT!!! #MANOUT!!! #HIDEYOURWEALTH #VAGINAISWORTHLESS

[SH3LLZParticipant 5569]

Well thankfully I don’t smoke.. But cutting out my IPAs is gonna be tough.. I love my craft beer!

#ICETHEMOUT!!! #MANOUT!!! #HIDEYOURWEALTH #VAGINAISWORTHLESS

[UntamedParticipant]

SH3LLZ wrote:

Well thankfully I don’t smoke.. But cutting out my IPAs is gonna be tough.. I love my craft beer!

That beer is going to nullify all your efforts. At least cut down on it… drastically, like one glass every two days.

Don't let them Blame, Shame or Tame you!
Give 'em NOTHING, not even an answer!
#GenderSegragationNow!

[Anonymous 42]

Awakened wrote:

No Smokin or Drinkin ??? Don’t ya think that’s kinda goin over board ??

Meet me at the top of bear mtn, outer limits, or devil’s den, then rip to the bottom then tell me about drinking and smoking, that’s if you don’t suffer a massive coronary heart explosion!

You can feel you your own pulse all over your body as the heart starts pounding to supply oxygen to every muscle! Even your fingernails and hair follicles get a workout!

[ghostParticipant]

Anonymous wrote:

Even your fingernails and hair follicles get a workout!

Stop tempting me. Bear Mountain sounds like my kind of place.

I’m not sure I can handle the double black diamonds though. I will need to start on the greens and blues.

[AwakenedParticipant 35200]

Anonymous wrote:

No Smokin or Drinkin ??? Don’t ya think that’s kinda goin over board ??

I forgot to write LOL. LOL

Anonymous wrote:

tell me about drinking and smoking,

I don’t drink and smoke.

In a World of Justin Beibers Be a Johnny Cash

[Ja[H]xParticipant 193]

You can’t out train a bad diet. Full stop.

Change the diet, and go for a 30 minute – hour long walk each night. Once you get your weight down, you can start toning muscle.

~Insert witty comment here~

[Author]

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