50-yr-old 1/2-motivated way-flabby ecto needs help!

[linter]

at the age of 50, here's how i stack up: 6' tall, 180 lbs, 15" neck, 38" chest, 35" waist, 12" arms, no tone, 99% flab (though bodycomp puts me at 21%). i signed up at a gym last year and spent 6 mo. with a trainer, with no results that i can see or feel. i gather now it may be because he spoke not one word to me about nutrition. weird, huh?
now, though, i'm trying to get myself fit. i've started on adam's diet, with some abs diet thrown in, and the T.A.P. book on the way ... I used to eat absymally; hopefully, that's a thing of the past.
so, currently, i'm looking for a workout that i can stick to and am hoping for suggestions. i'd like to start out not overestimating my motivation, and my available time, so is there something that's about 2x/week, 3x every other week maybe, about 40 minutes in duration?
all i really want out of this is a/ to be healthier b/ to be stronger and c/ to look like not such a pencil-necked geek. possible?
i've looked at the home-grown muscle workout but maybe even phase 1 is too intense for me at the moment. i tried it at the gym yesterday, and two sets with the dumbbells left me wobbling out the front door, about to collapse. plus, i do believe i could hear the big beefy dudes snickering at me and my puny weights. in fact, if there's a way to start with nautilus machines, that'd suit me just freaking fine, and then i could move on to free weights. or is that not a smart move?
anway, i'd appreciate any advice ya'll might feel free to offer.
did i mention that i smoke? i do. but that's going to stop soon, i think, i think.
thanks!

[CAchief]

First of all, welcome to the board. Second, your personal trainer is an idiot. It is imperative you have great nutrition for what you want to accomplish. HGM is a great routine, if you don't feel you are ready for HGM 1, just pick another phase. Do free weights, don't worry about what other people think of you. We have all had to start somehwere. As far as routine specific, I am not that sure. The other guys here are a lot better then me at that. I would say, "Do my routine" but it's 4x a week.

[rem1956]

Linter,
Welcome to the forum. This is a really great place to get help and support for starting a healthier lifestyle. soounds like you are on the right track.

As for the diet part, that is major! Just take it one day at a time and make small changes that last.

As for the workout, the HGM series is great. do what you can do, a little at a time. As time goes on, you will find that you are capabile of doing more and more. The website www.fitday.com can help you to pick machine exercises that will match free weight exercises, so if you feel more inclined to use machines instead of free weights, you can probably adapt a machine program based on one of the free weight programs, matching up the appropriate muscle groups with machine exercises. That's more or less how I started. I was too intimidated by the buff guys to step right up to the squat rack.

As for feeling like they are laughing at you, screw them. Do not give them the power to run your life. It's your life and health. Do not concern yourself with what they are thinking. I know that's hard to do, since I too felt that way. But remember one thing....they started out puny at one time too. It's not about them. It's about you. Your life. Your health. Your future. Good luck and welcome! Keep posting; many of us will want to hear from you.

[Mahler]

I was in the same boat at age 52, my friend except that I did not smoke. Try to stop smoking as a good start to improve your respiration and stamina. If you are looking for a 2x or 3x a week, there are some good full body programs out there. Guys who are new to lifting respond very well to these.

I would suggest:
1) Stop smoking
2) Clean up the diet. Log on to www.fitday.com and start tracking what you eat for a while. You will be surprised at the crap that you eat and how many calories it contains. Start eating more protein rich foods as well as green vegetables and fruits.
3) Take a look at Book of Muscle (Beginner's Program)and see what you think. If it looks too challenging, I can suggest others.
4)Right now you want to lose some fat before worrying about muscle gain, although that will come sooner than you think. If you need additional help, e-mail me at jgesselberty@aol.com
I am always ready to lend a hand.

In Fitness & Friendship,
Mahler

[CAchief]

what a pal! Can't ask for more than that. I am looking over the beg. program in the book of muscle, and that looks like something that can be very useful. The whole book is, actually

[FlyinM]

Welcome to the boards!

First of all, diet will be key! (Well, maybe it's tied with stopping smoking... )
You've won half the battle - you realize what changes in your life you need to make. Now the hard part - implementing them. Mahler's advice is good, he comes from a position of knowledge.....he's done everything he recommended.
Next is to keep your goals real. Set short term goals that you can acheive. Motivation will be an important part of succeeding. Set goals like reducing the number of cigs you have per day, gaining X pounds of muscle over the next 3 months. You know, easy goals.
I have the TAP book, and it has some good, easy recipies. Be sure to check out the Diet and Nutrition forum here.... Jonka posts there and he is the man when it comes to nutrition. Hell, John Beradi visits here....
If you have problems with your motivation, let us know here. We'll be glad to bust your chops! [img]tongue.gif[/img]

[Lost Dog]

Good job on deciding to get the diet in order. That'll really help a lot.

With your diet improved, you'll see changes quickly and your motivation should skyrocket. I can certainly see why you've been less than motivated after all that time.

TAP is a great book, with a great beginner program. Definately use it if it looks good to you. It should work with your time limits, too.

After the nine weeks of TAP, if you're still after fat loss, I'd highly recommend Turbulence Training, by Craig Ballantyne (a frequent poster here and contributer to Men's Fitness, too).

Craig's programs are VERY efficient, both in their ability to help you shed fat AND in their great use of your time. Here's a sample ( Sample TT Workout ) to see how his workouts run, but he's got whole programs, manuals, and Special Reports available at turbulencetraining.com.

Welcome to the boards!

[linter]

hey all: wow, what a great amount of insight, advice and generosity within just a couple of hours of me posting my intitial message -- thanks!
here's my plan so far:
try to gain more understanding of the nutrition / meal planning component of the whole shebang. think 'gourmet nutrition' would be a wise purchase for me?
i've got TAP on the way to me and, now, thanks to mahler's suggestion, BoM. Until they arrive and i check em out, i'll continue wobbling through home-grown muscle workouts at the gym.
rem1956: i couldn't find the machine-free-weight conversion on fitday.com. might you be able to supply the exact page link?
(as you can tell, the snickering does have me longing to hang out with the chicks in the machine room ... at least for a while. sheesh. i really shouldn't care. but when you've been a beanpole as long as i have, you do develop of certain kind of retiring oversensitive attitude.)
what i also have gotten out the responses so far is a sense of optimism about what i might be able to accomplish. this is especially nice to feel given how non-existent past results have been.
onward!
and thanks again ...

[Bulking Up]

Welcome to the boards. I think that TAP is a great book for starting out. It was the first lifting book that I read. It has great info. on lifting and eating right. The best part about the book is it is very straight forward and easy to understand.
BU

[diamondpete]

hi Linter

Welcome and congratulations on making a decision to improve your life. It is a big step and just by making it you have already done more than many people.

My comments are:

Program: Try HGM, Phase 1. Do some of the exercises with no weight and others with very low weights. Do not worry about what others think of the weight you are doing.

Start with 1 set

Barbell/Dumbbell Bench Press
Try an empty bar not an olypic one since it is very heavy. It should be about 18 pounds (depending on the weight) If that is too heavy try 5 pound dumbells.

Dumbbell/Barbell Dead lift
Again try an empty bar or almost empty or VERY light dumbells

Lat Pulldown/B.B./D.B. Pullover
try with very light dumbbell as an empty bar is still quite heavy for this execise

Triad B
Leg Press/B.B./D.B. Squat
Use no weights. Just squat low and stand next to something you can use to balance with.

Cable Seated Row/B.B. Bent Over Row/D.B. Lying Row
Again LIGHT dumbbells

D.B./B.B. Lunge
Try with no weight. Do NOT get discouraged because even "stronger" guys have problems with this the first time with no weights.

Triad C
B.B./D.B. Cuban Press
Try with very light dumbbelss (this is hard with EVEN a light barbell)

Seated Calf Raise/B.B./D.B. Seated Calf Raise
Try with light weights or try standing on a stair with no weights and going up on your tip toes and then back down as low as possible (called a standing calf raise)

Crunch
Go slow and easy.


• I think that the key is to remeber that you should try and start making lifestyole habits that will stick so pick two days and SET them in stone. I always work out Monday and Friday!!!

The first while you want to look at form and technique and getting your body accustommed to moving in ways that it hasn't for a while. Remeber, you will be sore, probably the next three days. Do not get discouraged.

DIET
This is the most important thing. But I would "go easy" . Do not go on too strict a diet that you are setting yourself up for failure. I did it by cutting crap, about 1 week at a time. I started with things I would not miss so much and finally got down to cutting almost everything the is not healthy. Guess what I enjoyed it. I styill have not had to count calories and I am losing about 1-2 pounds a month while putting on muscle.

Cardio.

I would suggest that you try and do a brisk walk two or three times a week. Shoot for 20 min or so.


General comments.

You have already taken the first step, by getting informed and finding a support network (the guys here really pull for each other and offer great info and support) SET REALISTIC GOALS SO YOU DO NOT GET DISCOURAGED. make them specific! Not I want to look good, but I want to do 10 push ups by the end of August. I will have a 34" waist, by Aug 29. ETC. Be realistic and as start meeting these mini goal (and you will) you will get more motivated and get even better results!

Good luck and stay motivated!

[Q.]

YEA!!! Another 50+ poster!

I just skimmed the posts... did anybody mention that the coauthor of TAP and BOM is right here? You can contact Lou right here when you have specific questions plus there's a lot of folks here who have used those guides.

As for the machines, block all others at the gym from your mind and stick with the free weights... well, don't block out the BABES! You'll be more confident soon enough and then you won't care who is watching (normally, they really aren't anyway).

Glad you joined us!

[Lost Dog]

Starting out, I was VERY intimidated by the weight room. I did all of TAP Phase One on machines. When Phase Two started, I forced myself to check out the weight room. Not so bad...

[linter]

Lost Dog: I might follow suit. Or else I'll go at times when the big guys are in short supply.

plutes: great suggestions. and i'm going to take em as best i can.

Q.: Isn't 50 the new 40? Sigh. I'd rather it be the new 30.

thanks again everyone ....

[jwrives]

You really have to get over the whole male ego thing about free weights because you absolutly cannnot replace the workout you get from free weights with machines. Even the beefy dudes had to start out somewhere. You just have to swallow your pride and get in there and get after it.

If you work hard and don't just go in there and jack around even the beefy dudes will admire the fact that you are serious and really want to work-out.

[Q.]

Originally posted by linter:
Q.: Isn't 50 the new 40?

ONLY for those of us who are bustin' ass at the gym!!! Welcome to the club!

[OldGuy]

What jwrives said. Just do it. You will gain their respect.