Over-50 and Out-Of-Shape - Where to start?

[Anonymous]

Anonymous wrote:OP, I'm in my mid-50s. Years ago I was reading an article about exercise that said (I'm paraphrasing) "the best exercise to do is the one that you like to do." This resonated with me as, at the time, I was forcing myself to do exercises that I did not like (yoga classes, pilates classes, etc). I now do the exercises I enjoy. For example, I realized that I prefer exercising in solitude but need to keep my mind occupied at the same time so I'll walk or run and listen to a podcast, or I'll do strength training at home while watching the news. Other people might prefer walking or running to music, or doing their workouts with friends, or going to a gym, or playing racquet sports. Once you figure out what it is you like to do, then it's easier because the motivation is there.

+1. I hate the idea of specifically "working out" so I take advantage of my walkable neighborhood and walk to do all my errands. That way exercise just becomes a part of my day instead of something I have to specifically schedule (and skip when I don't feel like doing it).

[Anonymous]

A couple months Before I turned 49, I became an empty nester and freed up a lot of time, energy and brain space for myself. BMI>40 and I decided it was time to lose the weight and get in shape. And I came up with a multistep plan (because that’s how I attack problem).

1. I started at a reputable weight loss center (NOVA Physicians Wellness through Privia). I see a dietician and bariatric PA every 2 weeks. I got a diet plan that works for me (1200 calories a day, 120 grams of protein) and track what I eat religiously. I also started on Wegovy which has been a game changer.

2. Once I was comfortable with my new diet and medication, I hired a person trainer to come to my house 2 days a week. We are focused on balance, strength, range of motion and building/retaining muscle during significant weight loss (perimenopausal woman). I used a company recommended by my PA that did an extensive intake interview about my goals and needs and what motivates me and am really pleased with the trainer they assigned. He came and did a trial session that was part workout and part observation of my strength, range of motion, etc and part feedback from from me. And talked me throUgh what he woUld propose for training sessions and why. I’m working hard, getting in 120 minutes of strength training a week. I know op said the personal trainer hadn’t worked. But I’m getting constructive feedback on things like body position during lifting and a lot of positive affirmation— like pointing out things I can do now that I couldn’t do last month. And a program tailored to my strengths and weaknesses.

I get an inBody scan every two weeks at the PA and since I started with the trainer am losing only fat, no muscle.

3. Now that that’s been in place for a while, I’m getting serious about cardio. On my own, but with a plan developed with my trainer. 45 minutes of biking 3 times a week right now.

I started mid April and have lost 40 pounds and can see muscle where I once had only fat. I’ve tried several lose weight/get in shape efforts before. But, this is the first one that has stuck. Yes, Wegovy is a game changer. In combInation with other lifestyle changes.

I still have 60 pounds to go. But I will get there by next June and turn 50 at a healthy weight, with clean bloodwork (monitoring every three months and big improvement, but still needs work) and in good physical shape.

It can be done (or of can’t, do t tell me!)

[Anonymous]

I started by cutting out sugar and grains (see #NSNG online for inspo), got a tracker and started walking at least 10k steps a day, when that was easier, picked up the pace, added in hills, etc) and really increased protein, eating it first and aiming for 1g per lb of my ideal weight. Sugar and grains cause inflammation, w/o them tendons and joints felt better and I had more energy.

Good luck, OP! You will feel so much better when stronger and the combo of protein and excercise will lead to body recomp. Now I do bodyweight and resistance band workouts and plan to join Orange Theory when the weather changes.

[Anonymous]

1. do cardio 5 x a week for at least 30 mins.
2. do weights 3 x a week.
3. reduce calorie intake.

If you are consistent, you will see results within a few months. Do what you can at first and then slowly increase intensity in workouts.

Also, with diet - just start cutting a few things out and get used to that - don't go all or nothing too soon or you will boomerang. Start with maybe cutting down alcohol. Then take out fried foods or sugar. Sub in one veggie meal a day. Reduce portion size. Over time all of these little tweaks will add up and with the exercise you will see your body change. It will also improve your sleep, attitude, and overall energy.

Good luck, OP!!

[Anonymous]

Anonymous wrote:A couple months Before I turned 49, I became an empty nester and freed up a lot of time, energy and brain space for myself. BMI>40 and I decided it was time to lose the weight and get in shape. And I came up with a multistep plan (because that’s how I attack problem).

1. I started at a reputable weight loss center (NOVA Physicians Wellness through Privia). I see a dietician and bariatric PA every 2 weeks. I got a diet plan that works for me (1200 calories a day, 120 grams of protein) and track what I eat religiously. I also started on Wegovy which has been a game changer.

2. Once I was comfortable with my new diet and medication, I hired a person trainer to come to my house 2 days a week. We are focused on balance, strength, range of motion and building/retaining muscle during significant weight loss (perimenopausal woman). I used a company recommended by my PA that did an extensive intake interview about my goals and needs and what motivates me and am really pleased with the trainer they assigned. He came and did a trial session that was part workout and part observation of my strength, range of motion, etc and part feedback from from me. And talked me throUgh what he woUld propose for training sessions and why. I’m working hard, getting in 120 minutes of strength training a week. I know op said the personal trainer hadn’t worked. But I’m getting constructive feedback on things like body position during lifting and a lot of positive affirmation— like pointing out things I can do now that I couldn’t do last month. And a program tailored to my strengths and weaknesses.

I get an inBody scan every two weeks at the PA and since I started with the trainer am losing only fat, no muscle.

3. Now that that’s been in place for a while, I’m getting serious about cardio. On my own, but with a plan developed with my trainer. 45 minutes of biking 3 times a week right now.

I started mid April and have lost 40 pounds and can see muscle where I once had only fat. I’ve tried several lose weight/get in shape efforts before. But, this is the first one that has stuck. Yes, Wegovy is a game changer. In combInation with other lifestyle changes.

I still have 60 pounds to go. But I will get there by next June and turn 50 at a healthy weight, with clean bloodwork (monitoring every three months and big improvement, but still needs work) and in good physical shape.

It can be done (or of can’t, do t tell me!)

I love this!! Great work!

[Anonymous]

OP it sounds like you don't like cardio or the ridiculous things personal trainers make you do. Do you like boring? Then look up some beginner strength training routines that generally add 5 pounds to your lifts a week. You can start off really low to ensure your form is perfect but you will have noticeable muscle gain and lower body fat if you go 3x a week for 90 days

[Anonymous]

Anonymous wrote:A couple months Before I turned 49, I became an empty nester and freed up a lot of time, energy and brain space for myself. BMI>40 and I decided it was time to lose the weight and get in shape. And I came up with a multistep plan (because that’s how I attack problem).

1. I started at a reputable weight loss center (NOVA Physicians Wellness through Privia). I see a dietician and bariatric PA every 2 weeks. I got a diet plan that works for me (1200 calories a day, 120 grams of protein) and track what I eat religiously. I also started on Wegovy which has been a game changer.

2. Once I was comfortable with my new diet and medication, I hired a person trainer to come to my house 2 days a week. We are focused on balance, strength, range of motion and building/retaining muscle during significant weight loss (perimenopausal woman). I used a company recommended by my PA that did an extensive intake interview about my goals and needs and what motivates me and am really pleased with the trainer they assigned. He came and did a trial session that was part workout and part observation of my strength, range of motion, etc and part feedback from from me. And talked me throUgh what he woUld propose for training sessions and why. I’m working hard, getting in 120 minutes of strength training a week. I know op said the personal trainer hadn’t worked. But I’m getting constructive feedback on things like body position during lifting and a lot of positive affirmation— like pointing out things I can do now that I couldn’t do last month. And a program tailored to my strengths and weaknesses.

I get an inBody scan every two weeks at the PA and since I started with the trainer am losing only fat, no muscle.

3. Now that that’s been in place for a while, I’m getting serious about cardio. On my own, but with a plan developed with my trainer. 45 minutes of biking 3 times a week right now.

I started mid April and have lost 40 pounds and can see muscle where I once had only fat. I’ve tried several lose weight/get in shape efforts before. But, this is the first one that has stuck. Yes, Wegovy is a game changer. In combInation with other lifestyle changes.

I still have 60 pounds to go. But I will get there by next June and turn 50 at a healthy weight, with clean bloodwork (monitoring every three months and big improvement, but still needs work) and in good physical shape.

It can be done (or of can’t, do t tell me!)

OP. This is so helpful! Thank you for sharing. I need to do something similar (although with my work schedule it could be tough).

[Anonymous]

OP, here. Thanks so much for these recent posts -- it really helps.

[Anonymous]

OP, shell out $60 for this mini-tramp, set it up somewhere you must walk past it or climb over it several times a day, then jump on it for a few minutes per day. I gained 15 pounds during the pandemic. I was quite fit before, and I just fell apart with all the sports I liked to do unavailable. I'm now overweight, but I'm trying slowly to get back into shape so I can do my sport again. This little trampoline has been a huge help. Sometimes I jump on it for 10 seconds and get off, at other times I bounce for 10 or 15 minutes, but never more. I have much better balance and my legs feel so much stronger. I'm not ready to go back to my sport, but it was a good place to start. I've been using it for about 8 months, and it has really made a difference for very little time and effort. Plus it's fun to bounce!!

https://www.target.com/p/stamina-mini-fitness-trampoline-w-smart-workout-app/-/A-14991206#lnk=sametab

[Anonymous]

Anonymous wrote:OP, shell out $60 for this mini-tramp, set it up somewhere you must walk past it or climb over it several times a day, then jump on it for a few minutes per day. I gained 15 pounds during the pandemic. I was quite fit before, and I just fell apart with all the sports I liked to do unavailable. I'm now overweight, but I'm trying slowly to get back into shape so I can do my sport again. This little trampoline has been a huge help. Sometimes I jump on it for 10 seconds and get off, at other times I bounce for 10 or 15 minutes, but never more. I have much better balance and my legs feel so much stronger. I'm not ready to go back to my sport, but it was a good place to start. I've been using it for about 8 months, and it has really made a difference for very little time and effort. Plus it's fun to bounce!!

https://www.target.com/p/stamina-mini-fitness-trampoline-w-smart-workout-app/-/A-14991206#lnk=sametab

OP. This is great, I definitely need more leg strength.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:Op a repeated theme in your comments is you’re a quitter. You quit walking because it wasn’t working fast enough. Quit peloton because the seat was uncomfortable. Quit multiple personal trainers. Your biggest challenge is not going to be finding the magical workout. It’s going to be not quitting- you have to continue doing it even if it isn’t comfortable or fun or fast. If you can manage that, you’ll get somewhere.

This is So. Not. Helpful.
OP ignore this poster. Start walking, get a trainer to show you proper form to lift weights, increase protein, cut junk (sugar and alcohol). Also to the posters telling OP to jog/run, that it terrible advice for someone 50 years and self defined out of shape.

Signed 58y who was out of shape and overweight 30 lbs and now quite fit after a year walking and strength training.

Some of you need to learn the difference between “this isn’t fun to hear” and “this isn’t helpful.” Telling OP her main issue is stick-with-it-ness and to focus on continuing with exercise when in the past she has quit IS helpful. The main reason she is out of shape isn’t because she never tries, it’s her propensity to quit anything she does try. So whatever she tries THIS TIME she needs to make it a goal to not quit when it gets boring or uncomfortable.

+1 I’m a trainer and this is the key. Motivation is essential no matter what the exercise program you choose. Not just to get started but to stick with it in the rain, when you’re busy, etc.