Workout plan

[CeciG23]

New to all things lake fun (wakeboarding & wakesurfing) after buying my first boat this spring ('14 G23). I'm nearly 40 and determined to get up and make up for lost time. I'm definitely out of shape but have already lost quite a bit of weight and wanting to incorporate a workout plan that will help me keep losing weight as well as help me with my time in the water. Any trainers or fitness fans that can recommend a workout plan?

Thanks in advance.

[jshack01]

So I'm 48 now and asked this same question about 5 years ago. minus 42 pounds later I can tell you it was probably the most critical decision I've ever made in my life. There isn't just one "fitness plan" that will address everything but in general I can tell you basic strength training and getting educated on how to eat is where to start. For me, I rotate between deadlifts, back squats, front squats, bench press, chin ups, pull ups, heavy carries (great for grip training), all kinds of presses etc. I do heavy lifting 3 times a week for 45 minutes to an hour a day. I also do a small amount of cardio but not much. 20 minutes twice a week at most.

Some people respond well to the shock of a system like Crossfit. Crossfit overwhelmed me a bit but you might like it. I ultimately started with a personal trainer so I could learn proper form and moved on to more of a group setting. Personal trainers are not inexpensive but pay off in spades down the road. Go into some of the gyms in your area or maybe someone else can recommend something close to you. Most gyms have a "free trial" period.

I'm not sure if there is a franchise in your area but I'm doing the "Training for Warriors" program and love it. I've also previously attended a gym that was affiliated with Results Fitness (another franchise based in California but have affiliates everywhere). It was excellent. Of course the coaches make the difference too.

If you do want to just go at it by yourself, go to www.bodybuilding.com They have many free online programs you can use for working out just about anywhere.

Above all, remember, you can't workout a bad diet. Believe me I tried at first. Even if you're not overweight, the food you eat makes a big difference in how well you can build strength and endurance. Invest some time in nutrition education. Plan your meals.

When you get everything right (diet and exercise) give it time to work. 4 weeks you feel it, 6 weeks you see it, 8 weeks your friends start asking what is going on...

Best of luck to you.

[CeciG23]

Thanks for this response. Very helpful. And congrats on the weight loss. 40 lbs is more or less my goal too.


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[Shawn Henderson]

I just turned 43 in June my goal was to be in decent shape before my birthday. I have always worked out an ran but never took my diet serious so it was hard to drop the belly fat. After changing my eating habits and becoming a lot more consistent with daily workouts I lost around 30lbs I actually have a 6 pack again for the first time in decades lol. To reach my goals I’ve been doing CrossFit workouts and calisthenics workouts. Thenx has an app with daily workouts and a YouTube channel OfficialThenx that is very helpful.

[CeciG23]

Appreciate that. I’ll check it out.


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[shag]

I need to do something like this... I will be 52 this year and somehow have managed to get to about 265#, Working 24hr shifts for last 25 years hasn't helped my sleep schedule...

[RichSeverino61]

Cardio, weightlifting (not too light, push yourself - within means) and reduce the carbs. Cut out juices and soda, just water. Sleep well. Best of luck!

[Mermag]

Cardio, weightlifting (not too light, push yourself - within means) and reduce the carbs. Cut out juices and soda, just water. Sleep well. Best of luck!

I'll second this. Some lifting & some cardio plus some minor dietary changes will go a long way. If you're unsure you can always get a few personal training sessions at any gym and discuss your goals with them.

[Mckeddie]

Bought my first boat at 40. Decided I didn't like being the fattest guy on the sandbar too. I bought a heavy bag, and I alternate between 30-40 a day on that or running 3 miles on the bike trail. We do weights on Sunday. I'm down 40-50 lbs. I don't have a 6 pack, but can see abs startcoming through. Been doing this for 2 years. I try to stick to a diet too.