I'm 45, 5'7, 193 lbs. I have lost 10 lbs in the last 6 weeks by cutting the amount of food I eat, drinking allot of water, and cutting out the soda, fast foods and eating rice, beans and generally healthier food. I'm trying to get an understanding on what foods I should eat and the exercise I need to do to get this gut off, this flabby azz tight, and generally feel better. I bought a bow flex extreme 2 recently and am currently putting together a work out schedule to get started. Any help from the pros would be appreciated...Thanks in advance.
Old Fat Man wants advice
- Thread starter dharley
- Start date
supaman61
New member
I dont know what your motabolism is like but i take in 2600-2800 cals a day to matain my weight of 155. My diet is outlined in the diet section. I have dropped my bodyfat from 14-15% to 8-9% with this diet and i still get to have a couple of cheat meals a week. My routine is almost all dumbell based as that is what i have at home. 2x25lb, 2x37lb and 2x60lb. If you look you should find a post with my rountine in the training section. Hope this helps.
DADAWG
Community Veteran
10 pounds in 6 weeks is a healthy pace . dieting isnt a sprint , its a marathon . start working out slow and add more sets and reps as the soreness leaves you , dont go wide open when you start and get sore and discouraged = quit .dharley said:
will you be working out at home or a gym ?
DADAWG
Community Veteran
your 45 and getting off the couch and doing something , thats not lame .dharley said:
ive never used a bowflex so traing advice has to be basic . start slow and after SLOWLY working up in resistance /reps/sets than start to push hard after about 4 to 6 weeks .
does the harley in dharley mean you ride ?
making simple lifestyle changes like healthier food choices, drinking mostly water, and any activity that involves an elevated heart rate will do wonders for your health/physique.
diet should consist of mainly lean proteins, healthy fats (think fish oil caps, olive oil, nuts and nut butters), and fruits and veggies. Its generally a good idea to eat a lower amount of carbs on days with little or no activity, but a higher amount of carbs is fine on days involving more activity.
diet should consist of mainly lean proteins, healthy fats (think fish oil caps, olive oil, nuts and nut butters), and fruits and veggies. Its generally a good idea to eat a lower amount of carbs on days with little or no activity, but a higher amount of carbs is fine on days involving more activity.
yo harley, i also own a bowflex never hardly touch it i prefer the gym scene but in my opinion the bowflex is a machine centered all around circuit training, which is basically cardio and lifting mixed together. example- doing a set of curls, no rest doing pulldowns, no rest do a set of leg extensions, then a set of chest press or flyes, rest 1-2min repeat circuit 2-3 times... the point is to stress the muscles while keeping ur heart rate up to burn fat. circuits can be whatever u like and what works for u, hope this helped
Hey dharley. First good for you for making some life choices. Secondly, any piece of equipment will work if you work at it. Later you may grow out of it but to start off with you will see results especially in your first 6 months to a year.
Normally I was around 160 - 165 lbs but after moving to a desk job in over a year or so I went up to 193 lbs; mostly around my waist. All I did was come home from work, get into my recliner and watch TV till I went to bed and then rinse and repeat. In 1997 at the age of 29 I decided to make a change for the good. I started a simple weight lifting plan that I modified from a Men's Health Magazine article. I pulled out the old plastic weights and Weider bench I got when 16 and finally put it to its paces. It was a full body workout and took me about 1.5 hours 2-3 days a night.
My body hated me but I forced myself to do it. I'm a night person so I would usually start at 10:00 PM and then at 11:30 I would hit my steam bath; what a god send. On top of this I stopped completely sweets and did so for over a year. I didn't change my eating habits really at all but in 6 months I was at 165 lbs and stronger then I had ever been. Oh ya, I'm 5'8.5". After seeing those types of results I started to work out harder and started to purchase books and magazines and also looked on the internet to further educated myself. I started to eat a lot better. Then I made friends with a guy who is a body builder and things really took off. Cleanly by 2002 I was 207 lbs and stronger then I had ever been in my life; a looked awesome.
I'm 40 now and still lifting. I still lift at home but have enough metal weights, plates, bars and 3 benches (one olympic with squat rack). I occasionally lift in the gym when I catch up with my buddy, which helps for motivation, critiquing and learning new things. I'm not as strong as I was then and am around 198 lbs cleanly but since 2002 I have also been doing martial arts religiously.
What I'm relating is while I'm not 45 years old, age means little. I plan to lift for life and will be at that age in 5 years. The thing is just do it. The harder you work at it the more results you will see.
If I can give you any tip I would suggest starting slow. Over the years since 14 I had tried to weight lifting but always failed. As a young adult I hit the gym with buddies for months that never lasted. The thing was we did not start slow and always pushed things. In 1997 I decided I would start slow and lift weights that I knew I could easily do and would gradually increase them as my body adjusted to the stress. Even with these light weights my body did not like me but I was in for the long haul. The aches and pains increased testing my will power and when it realized I wasn't going to quit it did and then my lifting really took off.
And one other tip I would suggest. Take some measurements of yourself now and record them. Take measurements every 3 months or more. Record each of your workouts and write down what you did for exercises, weights, etc. Also a short blurb of how you felt, aches, pains, soreness, injuries. Keep a running log so that you can refer back to it. With this you can look back to see "what" was working and "what" wasn't to help you develop a better workout plan. For me I log in workouts a head of time to motivate myself to actually work out that day. I keep a running log of how many weeks and how many days I've been doing it and as of tonight I finished 505 weeks and 1273 workouts.
Good luck to you; from another 40+ year old ... and a fellow motorcycler; though I ride a 2007 Yamaha YZF-R6.
Normally I was around 160 - 165 lbs but after moving to a desk job in over a year or so I went up to 193 lbs; mostly around my waist. All I did was come home from work, get into my recliner and watch TV till I went to bed and then rinse and repeat. In 1997 at the age of 29 I decided to make a change for the good. I started a simple weight lifting plan that I modified from a Men's Health Magazine article. I pulled out the old plastic weights and Weider bench I got when 16 and finally put it to its paces. It was a full body workout and took me about 1.5 hours 2-3 days a night.
My body hated me but I forced myself to do it. I'm a night person so I would usually start at 10:00 PM and then at 11:30 I would hit my steam bath; what a god send. On top of this I stopped completely sweets and did so for over a year. I didn't change my eating habits really at all but in 6 months I was at 165 lbs and stronger then I had ever been. Oh ya, I'm 5'8.5". After seeing those types of results I started to work out harder and started to purchase books and magazines and also looked on the internet to further educated myself. I started to eat a lot better. Then I made friends with a guy who is a body builder and things really took off. Cleanly by 2002 I was 207 lbs and stronger then I had ever been in my life; a looked awesome.
I'm 40 now and still lifting. I still lift at home but have enough metal weights, plates, bars and 3 benches (one olympic with squat rack). I occasionally lift in the gym when I catch up with my buddy, which helps for motivation, critiquing and learning new things. I'm not as strong as I was then and am around 198 lbs cleanly but since 2002 I have also been doing martial arts religiously.
What I'm relating is while I'm not 45 years old, age means little. I plan to lift for life and will be at that age in 5 years. The thing is just do it. The harder you work at it the more results you will see.
If I can give you any tip I would suggest starting slow. Over the years since 14 I had tried to weight lifting but always failed. As a young adult I hit the gym with buddies for months that never lasted. The thing was we did not start slow and always pushed things. In 1997 I decided I would start slow and lift weights that I knew I could easily do and would gradually increase them as my body adjusted to the stress. Even with these light weights my body did not like me but I was in for the long haul. The aches and pains increased testing my will power and when it realized I wasn't going to quit it did and then my lifting really took off.
And one other tip I would suggest. Take some measurements of yourself now and record them. Take measurements every 3 months or more. Record each of your workouts and write down what you did for exercises, weights, etc. Also a short blurb of how you felt, aches, pains, soreness, injuries. Keep a running log so that you can refer back to it. With this you can look back to see "what" was working and "what" wasn't to help you develop a better workout plan. For me I log in workouts a head of time to motivate myself to actually work out that day. I keep a running log of how many weeks and how many days I've been doing it and as of tonight I finished 505 weeks and 1273 workouts.
Good luck to you; from another 40+ year old ... and a fellow motorcycler; though I ride a 2007 Yamaha YZF-R6.
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