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Friendly Advice
A friend recently messaged me on Facebook and asked for some advice on how to get back into getting in shape after his wife had a baby and priorities changed for him a bit. Here’s what he asked:
Well, I guess I was in a talkative mood, so I had quite a reply. I’ll copy it below. Enjoy!
A very similar thing happened to me with the birth of my children (check out Couvade syndrome)...
As far as getting back to 200ish, I would start at combining strength with cardio:
Strength increases muscle mass in turn burning more calories and causing you to look stronger in turn causing you to feel better about yourself in turn causing you to lift more... It also fights the issues of bone density loss and increases testosterone which also helps burn more calories.
Cardio is the most effective at burning the most amounts of calories in the shortest amount of time. The optimal format is interval training. This could be sprinting for 30 seconds then jogging for 90—repeat. Or swimming or biking or...
If you enjoy strength and despise cardio, focus on strength, but get cardio in too. I would lift each body part no more than 2 times per week. You can structure it anyway you like it beyond that, but be sure to give each body part 48 hours of rest before lifting it again.
Running is just about the best form of cardio. Swimming, boxing, jumping rope are all close behind. Biking, jogging, sports, etc. are good things to do, but not as demanding on the cardiovascular system as, say, running.
I'd go for at least 3 times a week of 30 minutes or more for cardio. The more you can do, the better. You can combine the cardio workouts with your strength or do them at different times/days.
Depending on how you break up your body parts, it will take you a different amount of time.
If you did a typical upper body/lower body or push/pull workout, I'd say 30-45 minutes should be good. If you did full body, I'd say 45-60 would be good.
Design your sets around getting in about 25 total reps for the specific movement. E.g. If you're doing a bench press and you want to do 3 sets, do about 8 reps per set for a total rep count of 24-25 (5 sets of 5, 2 sets of 12, etc.)
As far as supplements, you should be taking a daily multivitamin. I use the Equate branded (walmart) Active Male or something. Nothing special. I also take 500 extra mg of Vitamin C every day.
The only other supplement that I am comfortable with and use myself is whey protein. My favorite is Dymatize. Look for low-fat, and avoid artificiality if possible.
I prefer to add this to my shakes, but it tastes fine with milk too.
The third area (which I struggle the most with) is nutrition. Since we are about the same age and size, I can say that your average caloric needs are probably at around 2000/day (there are online calculators that can help with accuracy of that number.) So, if you could cut 500 calories off of that number then do a 500-1000 calorie workout, you've gotten yourself a good caloric deficit.
Ultimately a calorie is a calorie regardless of where it comes from, but it is good to eat healthy whole foods whenever possible. Stuff like fiber and whole grains can keep you fuller for longer and eating snacks (with carbs for short term energy and fat or protein for longer term energy) are a VERY good thing. ~55% of your calories should come from carbs, 25% protein and 20% fat (does that make 100%?)
The most important thing to do is start. If you can just do one day/week and you currently doing zero, then just get that one in. Shoot for two next week, etc. Look for excuses to be active. Take the stairs. Park further from the entrance to the store. Play ball. sign up for a 5k.... etc.
Last summer I was weight training quite a bit. I was in the best shape of my life. Anyhow, we had a kid, and that does damage to the physique. So, I'm about 230 now, and would like to get down to a healthy 200-210. I want to do this mainly from weight training. So, where do I start, and what supplements (if any) should I take?
Well, I guess I was in a talkative mood, so I had quite a reply. I’ll copy it below. Enjoy!
A very similar thing happened to me with the birth of my children (check out Couvade syndrome)...
As far as getting back to 200ish, I would start at combining strength with cardio:
Strength increases muscle mass in turn burning more calories and causing you to look stronger in turn causing you to feel better about yourself in turn causing you to lift more... It also fights the issues of bone density loss and increases testosterone which also helps burn more calories.
Cardio is the most effective at burning the most amounts of calories in the shortest amount of time. The optimal format is interval training. This could be sprinting for 30 seconds then jogging for 90—repeat. Or swimming or biking or...
If you enjoy strength and despise cardio, focus on strength, but get cardio in too. I would lift each body part no more than 2 times per week. You can structure it anyway you like it beyond that, but be sure to give each body part 48 hours of rest before lifting it again.
Running is just about the best form of cardio. Swimming, boxing, jumping rope are all close behind. Biking, jogging, sports, etc. are good things to do, but not as demanding on the cardiovascular system as, say, running.
I'd go for at least 3 times a week of 30 minutes or more for cardio. The more you can do, the better. You can combine the cardio workouts with your strength or do them at different times/days.
Depending on how you break up your body parts, it will take you a different amount of time.
If you did a typical upper body/lower body or push/pull workout, I'd say 30-45 minutes should be good. If you did full body, I'd say 45-60 would be good.
Design your sets around getting in about 25 total reps for the specific movement. E.g. If you're doing a bench press and you want to do 3 sets, do about 8 reps per set for a total rep count of 24-25 (5 sets of 5, 2 sets of 12, etc.)
As far as supplements, you should be taking a daily multivitamin. I use the Equate branded (walmart) Active Male or something. Nothing special. I also take 500 extra mg of Vitamin C every day.
The only other supplement that I am comfortable with and use myself is whey protein. My favorite is Dymatize. Look for low-fat, and avoid artificiality if possible.
I prefer to add this to my shakes, but it tastes fine with milk too.
The third area (which I struggle the most with) is nutrition. Since we are about the same age and size, I can say that your average caloric needs are probably at around 2000/day (there are online calculators that can help with accuracy of that number.) So, if you could cut 500 calories off of that number then do a 500-1000 calorie workout, you've gotten yourself a good caloric deficit.
Ultimately a calorie is a calorie regardless of where it comes from, but it is good to eat healthy whole foods whenever possible. Stuff like fiber and whole grains can keep you fuller for longer and eating snacks (with carbs for short term energy and fat or protein for longer term energy) are a VERY good thing. ~55% of your calories should come from carbs, 25% protein and 20% fat (does that make 100%?)
The most important thing to do is start. If you can just do one day/week and you currently doing zero, then just get that one in. Shoot for two next week, etc. Look for excuses to be active. Take the stairs. Park further from the entrance to the store. Play ball. sign up for a 5k.... etc.
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Whirlwind Week
04/04/09 11:19 PM Filed in: The Book | Humor/Random
Well, it has been a whirlwind of a week. I was so crazy busy getting the book released on time, but even after it was released, I’ve been go, go, go to fill in all of the marketing cracks.
I’m getting close to getting the book on Lulu for self publishing. They have a bunch of options and I’m just trying to be sure I choose the best one for The Fat Trainer. Plus, I’m having some issues getting my InDesign file to upload correctly to their site as a PDF with a full bleed.
I’ve also been working on Facebook marketing at the personal level, and that is fun. The thing I’m still trying to figure out is Twitter. I try to tweet useful things, but also keep it at the personal level. It is a fun challenge to have.
It has been a great week. Be sure to tell your friends and acquaintances about the book now that it is released. Also, let me know if you have any suggestions or comments. Thanks!
I’m getting close to getting the book on Lulu for self publishing. They have a bunch of options and I’m just trying to be sure I choose the best one for The Fat Trainer. Plus, I’m having some issues getting my InDesign file to upload correctly to their site as a PDF with a full bleed.
I’ve also been working on Facebook marketing at the personal level, and that is fun. The thing I’m still trying to figure out is Twitter. I try to tweet useful things, but also keep it at the personal level. It is a fun challenge to have.
It has been a great week. Be sure to tell your friends and acquaintances about the book now that it is released. Also, let me know if you have any suggestions or comments. Thanks!