Getting back in shape at 38

[Freeman_KParticipant 3524]

I would also start with cardio, slow start. First walking, then your choice, running, swimming, cycling etc.

Getting in share in thirties just takes longer than when you are in twenties but it is worth it.

The choices we make, not the chances we take, determine our destiny

[Anonymous 42]

ghost wrote:

I will need to start on the Blue or Red at most.

Green Circles= Easy

Blue Squares= Intermediate

Black diamond= difficult

Double black diamonds= Most difficult

Red= Where some poor bastard bled from his injuries.

I almost never duck a rope closing a trail to poach some freshies. I usually ski my way around the rope for technical reasons to answer to the Ski Patrol who’s also poaching freshies too!

Who me? Duck the rope? No way! I came in from the woods!

[SH3LLZParticipant 5569]

Ha.. Another reason! I snowboard but I’m worried I may be relegated to the blue trails for a bit til I drop some of this weight… Ugh..

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

[MonkeyMindParticipant 5340]

P90x3.

30 minutes a day with minimal gym equipment.

[ghostParticipant]

Anonymous wrote:

Green Circles= Easy

Blue Squares= Intermediate

Black diamond= difficult

Double black diamonds= Most difficult

Red= Where some poor bastard bled from his injuries.

Sorry, I was initially thinking European standards. I fixed my comment.

[FrostByteParticipant 19005]

Do it now. It just gets harder every year. I stopped worrying about being inshape now I just fight to stay above ground.

If you rescue a damsel in distress, all you will get is a distressed damsel.

[Modern Day WarriorParticipant 499]

Just walk and get your nutrition dialed in for now to improve body comp. Then you can ramp it up.

"One must put up barriers to keep oneself intact." - Neil Peart

[CatsPawParticipant 423]

Ill drop in my 2 cents (started myself at 33 with a desk job for over 5 years):

1. Dont start at max revolutions, start small.
2. Start off by setting yourself a diet, not a very aggressive one, just eat 20% less, try to avoid sweets (anything with refined sugar).
3. Kill alcohol consumption. I mean 100%, not a single drink for at least 9 months.
4. Be careful with how hard you push yourself, your body will be out of shape and can take damage fast after a long time with no exercise.
5. periodically increase how much you work out, with something you can mange.

[SoaringTigerParticipant 32]

Probably among my top 3 topics of all time.

Male fitness, male health and male age-management goes hand in hand.

I could write thousands of pages of this and still not go empty, so Please tell me if I go ape here. I can take it.

Let me give you my basic points.

*Heart rate heart rate heart rate. Buy a HR monitor and learn to use it inside out. It is among the best investments you ever do. Learn target HR, variability and monitor it as you get fitter. Again, to you all: GET A HR MONITOR and do it now.

*Sleep is crucial to getting fit and you have to work on figuring out how committed you are here. I get up at or before sunset and try to NEVER deviate from it. Get to bed at time and cut out all stimulation s~~~ at least an hour before that. Personally, I am big fan of Melatonin, but you have to find the right dose. Don’t try more than 1 mg at first and be patient before scaling up. I observe most active men in middle age (35+) do good with 3 mg, but 1 can be plenty good. Finally, if you see need to go above 3, try getting a Sustained release (SR) tablet first. Melatonin is awesome hormone and it will also reduce your urges to go and pee at night, sometimes drastically.

*Get a health check. This one is tough as most docs don’t.know s~~~ about fitness or healthy living. I am seen as somewhat of a freak by other docs in my community, but nobody is giving me s~~~ either, because this is the reality. If you can do it, find an age-management specialist that is willingt0 hormonally test you. I hate to say this guys, but you GOT TO get a prostate exam if you wanna start taking testosterone. A doc that doesn’t insist of this is not good, IMHO.

*Nutrition has to change drastically. Too much details to include too much here, but you have to let drugs, sugar and fatty food go as much as possible, while keeping good and sound fats. I can talk about nutrition for a decade and you would never get bored, but again, this is one of my passions.

*HIT. Learn the concept and start doing it as you fitten up.

*Supplements: For starters: vitamin D; Coenzyme Q10 and Reservatrol if you take T supplements and even if NOT, take some.

*Be careful with red meat. I know it may sound weird to caution about for red piller, but red meat IS a killer. Personally, I am vegan, but you don’t,have to go that extreme. Just caution about red meat.

*Dairy, same as above. Whey proteins will acidify your blood, strain your kidneys and is very immunogenicity as well. Yes, I know all lifters get it and I still think it is not needed.

*Protein supplements: The best ones God ever made is hemp. Learn to cook chick peas, which are cheap,and tasty. Look up,Indian recipes with that.

*Water is your new favorite drink and should always be. Use the color of your morning pee to see how your hydration status is.

*Green tea, personally, I drink as much as I can every day. One of the few natural supplements the big pharmacy cannot disprove extends life for most people and you talk about YEARS. A great other effect is cutting risk of prostate cancer by a lot and making skin glow.

This should be enough for now. Sorry, if I went nuts here. I promise I am not bipolar, but medical school and high stress life as physical forces you to think and talk fast, or be gone.

Get fit!!

Man small, why fall. Earth’s call, that’s all.

[SH3LLZParticipant 5569]

Dude! Great info and thanks for the response! Theres a lot of of data to digest but I’m going to do it. Time to live my best life.

Thanks again brother!

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

[SoaringTigerParticipant 32]

The most difficult thing with regards to fitness is to filter out what is essentialest, because every detail is ESSENTIAL for great success. 😉

All the best to you.

Man small, why fall. Earth’s call, that’s all.

[Author]

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