I would add low pace cardio (zone 2 HR) at an incline for 3miles 2-3x a week.

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Apr 24, 2024
4:24:42pm

ordinary tri guy Truly Addicted User

Once you get that down you can add weights depending on goals and age.

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ordinary tri guy

Previous username: whiteninja
Bio page: ordinary tri guy
Joined: Nov 24, 2008
Last login: Sep 27, 2024
Total posts: 23,290 (2,102 FO)

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Messages

Author

Time

Keeping with the theme - let’s say someone has not been to a gym in 10+ years

Mexicougazul

Apr 24, 4:07pm

What’s the goal? That will always need the question that drives the answer

cougaman

Apr 24, 4:07pm

A very easy program is Stronglifts 5x5 + some cardio

slappy

Apr 24, 4:11pm

Agree with this. Although it's more than 30 minutes, it's well worth it.

HandwovenBox

Apr 24, 4:56pm

Best thing first is fix your diet.

ordinary tri guy

Apr 24, 4:13pm

This is true. One cannot out-exercise a bad diet.

Cougar Junkie

Apr 24, 4:18pm

Other than too much Diet Coke, diet is controllable. First 25 lbs have come off

Mexicougazul

Apr 24, 4:18pm

I would add low pace cardio (zone 2 HR) at an incline for 3miles 2-3x a week.

ordinary tri guy

Apr 24, 4:24pm

Better morbidity and mortality data with exercise over any specific diet

cougfanz

Apr 24, 4:18pm

Please show the data where running a couple miles a day will overtake fastfood

ordinary tri guy

Apr 24, 4:21pm

Here ya go

cougfanz

Apr 24, 4:26pm

The study didn’t take into consideration an average american diet and was

ordinary tri guy

Apr 24, 4:35pm

are you just trying to make it onto this list?

Digital Gangsta

Apr 24, 4:52pm

Take an L for what? That science is peoven cals in needs yo be less than cals

ordinary tri guy

Apr 24, 6:10pm

The original poster didn't say one thing about losing weight or calories

Digital Gangsta

Apr 25, 9:03am

That's a fair point as I did make an assumption that the move back to the gym

ordinary tri guy

Apr 25, 9:30am

Here you go....analysis of hundreds of studies

runnincoug

Apr 24, 4:29pm

It depends on what "overtake" means. If you want to be not-fat, eat less.

Belboz

Apr 24, 4:32pm

Agree. Diet trumps all in weight gain/loss.

cougfanz

Apr 24, 4:34pm

My guess is most Americans would trade a long life for weight loss.

Cougar Junkie

Apr 24, 4:36pm

A couple of years ago, I started lifting weights

Belboz

Apr 24, 4:38pm

For many years, I've been a shockingly fit but fairly fat guy

Digital Gangsta

Apr 24, 4:35pm

I guess it all comes down to how a person defines fit.

ordinary tri guy

Apr 24, 4:46pm

And if you want longevity ... exercise wins too.

runnincoug

Apr 24, 4:55pm

this might be why your tris are so ordinary

Digital Gangsta

Apr 24, 4:35pm

The three best upper body lifts are bench, lat pulls, and shoulder press.

Cougar Junkie

Apr 24, 4:17pm

start with walking and extremely light weights on any lifts

Digital Gangsta

Apr 24, 4:19pm

I’ve been walking approx 40 mins per night, 5 nights per week

Mexicougazul

Apr 24, 4:23pm

I’d follow this guy around:🙂

Brisco

Apr 24, 4:24pm

yes, I'm sure you would, but we're talking about fitness routines now

Digital Gangsta

Apr 24, 4:27pm

Depends on what you want to do? Build muscle? Build endurance? Lose weight? Just be more active?

RealTaysomHill

Apr 24, 4:28pm

More active, build up some strength and endurance

Mexicougazul

Apr 24, 4:30pm

Start slow. Injury will set you back. You're older now and your body won't recover as quickly as you remember.

HarlemCoug

Apr 24, 4:31pm

My suggestions:

Archaea

Apr 24, 4:33pm

this is really terrible fitness advice. You're recommending primarily isolation

Digital Gangsta

Apr 24, 4:45pm

For a beginner? If you want snatches, clean and jerks, deadlifts

Archaea

Apr 24, 4:47pm

doesn't matter the experience level, you just go ligther

Digital Gangsta

Apr 24, 4:49pm

Well, I know about motivation, so those simple, isolated lifts give

Archaea

Apr 24, 5:00pm

Squats and deadlifts are not hard to learn

HandwovenBox

Apr 24, 5:00pm

Squats and deadlifts are hard to do correctly.

Archaea

Apr 24, 5:03pm

Nah, plenty of youtube videos show how to do them. No spotter nor belt needed.

HandwovenBox

Apr 24, 5:09pm

I disagree for an out of shape older person.

Archaea

Apr 24, 5:56pm

Walk

RC Vikings

Apr 24, 4:37pm

Remember the saying "take a long walk off a short plank?"

TNT

Apr 24, 4:59pm

TNT never does what he's told.

Archaea

Apr 24, 5:01pm

Squats but with the caveat that you dial in your flexibility and form to do them properly first

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