Here's a good workout for people like me that need to easy into it. Starts easy but really does a great job of conditioning.
Workout Plans | Men's Health

I'm searching for an exercise I can do. I can't do anything that involves flexing the toe joints in my left foot or bending my right knee. It seems I'm pretty much stuck with upper body work, which is boring and not very effective at burning calories. I have a weight machine and do butterflies and pull downs, but it is Sooo boring to do them for half an hour.

That sounds very limiting.

A runner at the pool was wading in place, sort of doing the dog paddle. She said that she hurt her wrist recently, and this pool thing was helping.

A friend of mine claims that a sauna and or steam room which causes your heart to speed up because of the heat is almost as effective as cardio exercising and is often recommended for old people or people who have injured themselves.

No, just no.
Sauna/steamroom stresses the heart and doesn't touch glycogen. The only weight you'll lose is water weight.

All types of research on the topic, I found this one to be interesting.

Steam and Sauna Bathing Offers Multiple Rejuvenating & Healing Benefits
by The International Steam Therapy Association
Steam Sauna Healing Benefits
Not exactly an impartial organization, but still lots of information there.

I'm 51, 6' tall 170 pounds. I've weighed close to the same for most of my adult life. Despite the fact that I've had little fluctuation in weight, I have had a little fluctuation in fitness levels. But, if my pants have ever started getting tight, that's meant it's time to eat less and exercise more... NOT time to buy new pants!

One of the best things I ever did was put a small TV on a pivoting wall mount over a treadmill and elliptical machine. As a family, we rarely sit down and watch TV shows. Being able to pull up Netflix or Amazon Prime Video really helps pass the cardio time. For strength training I have dumbbells and do a lot of push-ups, crunches, etc.

After watching my dad suffer through a couple of heart attacks and bypass surgery starting when he was in his mid 50s, I promised myself in my teen years that I would never let that happen to me by never getting out of shape. So far so good.

35 years old, 6 ft tall, 185-190 lbs. I'd say I'm an unfit person that hides it well. I have no medical issues other than chronic laziness. My only issue now is I generally have a sedentary life style and ifbinworkout I truly need 8 hours of sleep. With a newborn and my position at work that basically means in bed at 9 and up at 5 then straight to work.

Equipment wise I have theTRX straps, fitness ball, some basic weights and I plan on buying a rower for my wife soon. I also,like to run but that's been a rare event with 1 mile being the extent of my abilities.

Goals...that's always a tough one for me. I'd like to lose my spare tire. I'd also like to run a 5k in under 30 mins. And of course I want to be the most shredded jacked dude in my town (kidding).

Open to hear some suggestions.

UPDATE: 03/08/16

Good news; I am coming up on my one year anniversary of exercising about six days a week, just about a month away in early April.

Bad News; I hurt the left tendon in my forearm "Tennis Elbow" just about four days ago while doing inclined curls improperly and with perhaps too much weight.

More Good News: The weather is breaking here, expected to get up to 67 F. today, so outdoor aerobic exercises such as running and bicycling will be easier.

I'm still swimming twice a week but plan on being less aggressive about it while I heal.

And have been putting ice packs on my injury, although I got a four day late start on that - all this injury stuff is new to me.

I am really bummed out at some level. I was starting to see light at the end of the tunnel, muscle mass in my arms and chest has never been greater (legs balanced out too), lately it's been like looking at some one else's body in the mirror.

Winter for me has been bulking up time, spring and summer will be getting off the remaining fat time. My injury merely hastens this transition - or so I trust that will be the situation.

Any suggestions on how to treat Tennis Elbow injury?

One of my friends is an amateur boxer and provided me with quite a few tips, I'm interested in learning more from others which have gone though the same thing.

I'd like to go back to benching my own weight, swimming for an hour at a time, and doing 30 push ups ten times (300 total) several times a week, but have been told recovery is going to take a month or two, so don't push it.

Frustration, in just four days I can feel muscle mass and muscle tone starting to fade..................need to do something ASAP.

I will be running/sprinting and jump roping today. Plus I bought a used single person trampoline yesterday for $10 which I'm eager to try outdoors.

I have no idea how to preserve my upper body gains with only one good arm.

Looking for ideas.

Kachi...just saw this thread...good for you.
I'm 5'9", 65, 172 lbs and have worked out all of my life (part of my job).
On the elbow....never over extend on repetitive exercises, this is especially important as you age.
Often, with lighter weights, folks increase speed with the reps and overextend the ligaments....don't do it.
Drink a good whey protein after you work out.
Pro tip I got some years ago when doing weights.....15 second interval between reps/exercises.
You work up a blood/muscle pump...then most rest too long allowing you to lose the pump.
It takes practice to get organized but I do that and time it...you will feel it.

For the older folks like myself....you need to do muscle building exercise not just aerobic stuff.
How many fat walkers do you see? You were designed to 'walk'....unless you are walking 10-15 miles at a brisk pace carrying a load it's not much of a work out.
Muscle burns fat and older folks stop building muscle and complain that their aerobic work out isn't slimming them.
Good aerobic is serious cycling, swimming, rowing....hard. Walking, by itself, yeah if you are sick or crippled.
I suspect you have multiple strength work outs you do on alternate days.
Nothing wrong with your weights....never quit. I've a friend in his 70's still running marathons...fast marathons. He lifts too. You need both.

This is a good thread. Coming up to 70 yo, 171 lbs and 5'10" and so far no heart attack. I have corrected high blood pressure with meds and a small aspirin a day.
My Dad died at 52 and his dad died at 45. My mother's side is way better.

What do I do? I walk, walk and more walk. Fit bit measures typically 10k steps a day which is typically 1.5 hours of active outdoor walking a day. In summer I cycle more.

Okay so I am retired so I have more time to exercise . I make exercise a priority as if you don't have your health there is not much left.....

Oh yes I hear swimming is good but I don't enjoy it as much as walking. Do something you like for exercise.:)

Great thread.

I've always been a pretty fit guy, but decided last summer to start working out regularly. I signed up for a gym membership and spent a few months just putzing around -- lifting a few weights, doing some random-length runs, whatever. Then about October or November, I started actually paying attention to what I was doing and trying to drive my workouts in a direction. So now I alternate running days with lifting days. My weight numbers are going up, my run times are going down, and I'm seeing a noticeable difference in the mirror.

A little trick I use to entice myself to run longer: I love listening to RadioLab and Freakonomics podcasts, but I only allow myself to listen to them while I'm running. So I spend more time running because I'm *actually* doing something that isn't boring.

My big challenge is the diet. While most of my intake is reasonably healthy, I splurge too often. I bet if I gave up alcohol for 12 weeks I could have a 6-pack. ... But I *really* enjoy craft beer. And pizza. And my favorite salad dressing is either ranch or Caesar, both of which are basically pure unhealthy fat and sugar.

Who's got good diet "tricks?" How do I incentivize myself to eat more healthy? I mean, aside from obviously just exercising good self-discipline, what have you guys found that's worked to develop better eating habits?

Bought at U of M property disposition yesterday:

$10 for the trampoline (needs a couple of old tennis balls on those posts).

$4 for the speed-bag, fixed the strap with bolts, nuts and washers (rubber tape on bolt ends), but found out it needs a bladder (11x8 I read).

Good weather means I'll be using these soon.


http://forums.pelicanparts.com/uploa...1457463401.jpg


http://forums.pelicanparts.com/uploa...1457463412.jpg

My arm feels so much better even hours after being iced.

.................................................. .............................

My 38 inch and 36 inch waist pants went into the donation bin months and months ago, now wearing 31 inch waist jeans, hoping to make it 30 inch this summer.

Almost 7-inches off, and most likely seven years on to my life.

Have apples handy.

As you pass the stack of brownies, calculate in your head how many hours that will cost you in the gym before you indulge;)

If you eat and are still hungry go for a walk. Then if you are still hungry top up, but may times you won't need to

Skip the cheese

Look at how skinnier people around you eat. If out for dinner, do they order a regular coffee while you order the one with whipped cream?

My wife's favourite saying - just back away from the buffet.

(Small plates help if you've been trained to eat everything on your plate)

Yea dairy is like crack to me.

I'm eating light about every four hours, aiming for plate filled half with something green, 2:1 ratio of carbs to protein.

I'm gluten free (cheated very little in four years), and cannot have large portions of beef as it upsets my stomach. Other than that I can eat what ever I want.

I read that your body cannot store protein, stays in your system 3 hours max., which is why I try to eat so often.

I ate only half my lunch today, steamed broccoli with steamed chicken and rice. Will be the new normal because of the injury, need to step caloric intake down a bit.

Exercise regulates my appetite.

On Sunday, the day I typically take off from exercise, I tend to eat more than on exercise days. Funny but true.

Good one; I like that. Healthy, simple, easy to munch on. I suppose the same could also be said of, say, celery sticks or something, right? Instead of munching on chips, I should grab some celery or an apple.

I like that, too. I should think of beer this way. A 300 calorie IPA will cost me 20 minutes on the treadmill -- and I should enforce that on myself. "I can have this beer, but I lose 20 minutes on the 'mill tomorrow for it, in addition to my scheduled workout." That's really the only way that would work for me. I tend to do compensatory behavior, e.g. "I worked out, therefore I can have this pizza/beer/donut."

This may help other people, but it doesn't do me much good. The only person that I hang out with regularly who's skinnier than I am actually has an eating disorder. So maybe a bad example. Many of my friends *try* to lose weight, so they'll make a show of having a salad at dinner, or only eating 3 slices of pizza, but they're generally not successful, so I can't be like, "Oh look at that friend who's doing this right, I'll just eat what he eats."

+100. For those who haven't tried this, I totally recommend it. 100% psychological trick, but it works on me every single time. I take less food (and am equally satisfied afterwards) if I have a smaller plate. Keep laughing, right up until you try it. Maybe I'll try getting half-pint beer glasses, so I'll drink half as much beer and find myself equally happy about the experience. Hmm...

One of the things to be aware of is that some things that you eat fool your body into thinking you have had enough, and others set up cravings. ( a lot of debate about diet drinks having the opposite effect, triggering your body to retain sugar/fat because your brain thinks it has taken some in. if I want a coke I drink a real coke).

I never liked the idea of celery since although it keeps me busy I never feel satisfied.
Apples satisfy my need for crunchy snacks and also are said to reduce appetite, plus give you a bunch of good stuff. I don't think you will ever get fat on apples because once you have too many you will dump it all back the other end out pretty quick ;)
They tend to do a pretty good job of replacing coffee and donuts though, both in satisfying the belly and making you un-sleepy.


For me I find that if I have a big egg breakfast, I am absolutely starving by 10:00 and could eat a horse. I have no idea why. If on the other hand I have a giant bowl of oatmeal I am good until the evening. If I just have some toast and cereal my appetite is normal by noon. Weird.

I also find I need a lot of carbs in the early part of the day for energy but purposely avoid them in the evening.

I've often said that when I travel the healthiest meal I can find is a steak dinner. I just leave the baked potato alone.

What time you eat has an effect.

After a big workout you can get away with eating carbs and sugar because it goes straight to replenish the sugars that where stored in your muscles and are now gone. If you work out in the morning and eat pizza at night, it likely all ends up on your belly.

You are a poet Sir SmileWavy

this thread!!

just made me think..i can bike commute!!!! i'm friggen lost and would probably get hit by a car going down the wrong busy street..but i think i am going to have my wife drop me off at work and i bike back..that way i can take my time and pick my way home..dropping breadcrumbs.

Wayner, oatmeal is slow digesting carb and keeps you full longer, and regulates the blood sugar spikes. Best thing you can have in the morning. Keeps you from making bad decisions.

My morning ritual since last 3 years:

*3/4 cup of oatmeal of choice (straight oatmeal, non of the ones with added tastes). Once I prep my oatmeal, I add no-sugar organic apple sauce (3 tablespoons).
*5 egg whites with 1 egg
-substitute with good quality whey protein if I am on a run, late or just not feeling it.

Simple, could be prepped within minutes and honestly after a while tastes great.

......and eat slow. Real slow. Blows my mind how you get full over time. If you eat fast, resist that second helping. Drink something like water. You'll get full feeling if you give it time.


Sent via Jedi mind trick.

I'm wondering if anyone is using "Tabata" or other High Intensity Methods.

Ive been using this method on my bike, as I have a velodrome local to me and was looking to find a way to shake up my normal 60 min session. Previously, I just used an average speed over the 60 mins as a measure, its hard to keep the motivation up riding around in circles for an hour. The "Tabata" involves a 10 min warm up, then 8 interval flat out sprints of 20 secs/10 secs rest. I repeat 4 times on the 10 min mark, some just say 1 repetition is enough.

Its absolutely fks you up.

The idea is that it creates an anaerobic state, rather than aerobic, which creates a calorific burn which continues long after the exercise ceases. Its is particularly good for we men of certain age in reducing gut fat, as the body is forced to consume its stores to supply the demand created by the anaerobic state. So they say.

I can just say this has changed my world over the last 9 mths. For long distance road riding, Ive been able to double the length of my weekend rides out to 120km, both days. Climbing performance - climbing is everything- is much improved. I seem to have power on tap when ever I want it. Interestingly, Ive seen no real change on the scales - which means Ive increased muscle. I can see the changes in the mirror and in my clothes.

These HIT Interval methods can be applied to anything- walking, rowing, swimming and runners have been using Interval Training for ever.

HIT and Tabata are the basis of the miracle 4 minute workouts which are currently popular. Id be interested to know if anyone has been using similar ideas and what success they might have had.

I did about an hour workout today, broken down about 30 minutes on and off again on the compact trampoline (really gets your heart going), 15 minutes of stretching, 15 minutes of crunches and leg lifts, once again all mixed together and alternating.

I also walked for 20 minutes afterwards in the sun with my shirt off soaking up some vitamin-D, so more like an hour + 20 workout.

I read a quick little article on line about trampoline use, seemed to help.

None of this bothered my arm (tennis elbow) so I guess I'll add it to my routine. My chest seemed to be getting some blood as it puffed up a little like after swimming, but nothing like my thighs which I can feel several hours later.

I'm interested in anti-inflammatory foods if anyone has experiences with that.

I seem to bloat up in my stomach for no reason it seems, but I haven't been able to tie it down to any particular food or food types.

Try a week right off grain based carbs and see if it makes a difference. Bread, beer, pasta - which I could cheerfully live on - have a similar effect on me. Then alter your intake accordingly. I love bread, but these days its a treat rather than an every day staple. I'd love to sound as sanctimonious about beer, but....

Spuds- good vegie carbs.

Basically, this takes many months to almost a year to properly heal.
Instead, you will wait a few weeks and then constantly aggravate and reinjure it.

I do not do cardio unless I am trying to lose weight. I work out 5 days a week. I am on a rotation some days I lift heavy and give more rest in between sets, but 75% of the time, I do not take rest over 30 seconds in between sets. This way it keeps my heart rate up, and maintains fast metabolism.

Also if you work your back and legs you burn quite calories.

I'm near gluten free now (4 years), but had two gluten free (reduced gluten actually) beers Sunday which are still hanging around my waist.

Maybe I've been having too much rice lately on top of it.

Plus I had a salted nut snack today, all combined and my belly swells up.

I can go the whole summer with the only upper body workout as swimming.

Push-ups in a few months at first will be limited and not inclined or on sliders.

And if I do lift weights in a couple on months, it will not include curls to be on the safe side - just made that decision.

I did ten months of exercise with no injuries, thought I was being careful but watched one too many workout videos on Youtube.:(

yep, no processed fat, sugar, sodium and flavor content in your food.

'Overdosing' on exercise may be toxic to the heart | Fox News

I prefer to keep my heart low mileage so it will last longer. I take it for a drive often enough to keep acids and condensation from building up in the lubrication system.

RE: "Tabata" or other High Intensity Methods..........

I do some sprinting up stairs and hills followed by walking to get my heart rate up and down, that's probably as close as I come to any actual method.


From the article:
I'm reading this as just don't over do it, and use a little common sense.

Oh, an old lady at the tire store a few months ago gave me this tip: Braggs organic apple cider.

6 Proven Benefits of Apple Cider Vinegar (No. 3 is Best)
https://authoritynutrition.com/6-proven-health-benefits-of-apple-cider-vinegar/

One tablespoon in a big glass of water every morning after breakfast.

Stu, I haven't tried this, but I like the idea. I've been alternating my runs, so one day I'll do distance (which for me is about 5 miles), then the next I'll do intervals. I'll push as hard as I can for half a mile, then cool it back to a 10min pace until I don't feel like I'm going to die, then I sprint for another half a mile, then slow ... It usually hurts pretty good.

But I'll shift over to a more formalized "sprint for 8 intervals of 20/10" and see what it does. I'll report back in 6 weeks. :)

Re: Tabata or HIT

On my third week of 3/week RPM/Sprint cycle classes (Les Mills). Love it.

I'm out of weight lifting for a while, a long while, but I have an observation to make on a small sample pool.

The guys using protein supplements look fat and plump like farm animals being feed steroids or something.

Sure they have large muscles, but there is something chunky and nonathletic about their look.

Is this normally the case, or have I just met a couple of people which don't do enough aerobic exercise to help balance it all out?

The two guys I have in mind don't have fat on them, no bellies on them, but they just look heavy.

Very similar here, cycle/spin class is basically HIIT/Tabata. Maybe a different exercise or movement but high intensity with low/rest is the point. I think its good to keep things from getting too boring and also to not lull yourself into a familiar workout. Do HIIT/tabata for a few weeks, then switch to long and slow or heavy and short or whatever works for you. Rinse repeat.

They main reason to take protein supplements is because it is difficult to get enough from normal eating

I'll bet:
1) they eat an awful lot as well
2) their workouts are designed for mass
3) many are often on the juice as well

Some get forever stuck in building mode without ever switching to getting ripped mode

Doubt it is the protein supplements fault

Protein supplements are interesting. Some are quite expensive, more than a decent piece of tuna, chicken... sure, a shake can be convenient but for most they arent necessary. Another common thing is bloating from creatine, again not something most need.

Drinking 1000 liquid calories will certainly make you fat.
Those people lack the most basic understanding of nutrition.

One word: Papaya.

Eat them, take pills from them, extract the seeds then dry them and store them, grind them and use them in food.

I will look into that.

I will also be cutting down on my emergency snacks. There are times when I cannot get to some food, so I chew on a gluten free bar with Whey from milk protein in it.

I think these fake chocolate things are best kept to once a week, not once a day.

My body just isn't a big fan of Whey since I've been cutting back on dairy these past few years.

Now that I'm not lifting, I don't need all that protein anyway.

The tendon in my arm is feeling better, had a good swim yesterday, no pain. I even picked up a heavy soup pot today with no pain, forgot to use my good arm and got away with it.

Papayas are a great anti-swelling source because the enzymes in them break down muscle tissue, which is what is what swelling is fighting. Put papaya seeds in your marinade and you'll get tender steaks.

I don't drink milk at all, only cheese. I was using some whey based protein shakes and was getting horrible cramps and bloating and everything else, and it was because I was pouring whey into my body when it had no way to deal with it. I went to the soy based powder and was 100% better.

I'm reading through this thread and while it has some useful information, most of it is anecdotal or conjecture. I strongly recommend investing in tools that give you numbers and data for you to work on. If you all can wrench on an aircooled motor, there stands to be no reason that you can't get to the bottom of your ailments. All you need are good tools, and clean data.


So see your Dr. for that blood work, buy a nice heart rate monitor & above all TRACK YOUR CALORIES. Myfitnesspal isn't really that difficult to use on desktop. Once you remove the human element of bias and have numbers to work with, getting into a program (whichever is fine as long as it's legitmate and has been around for a while) will be a piece of cake.


In compliance with this thread, I burned 986 kcal this morning doing some explosive movement type HIIT, also lost 3.9 lbs of body fat this week, while losing no muscle mass! Going to treat myself to pizza :D :D :D