[ARCHIVED THREAD] - Getting back into shape is rough... (Page 1 of 2)
Posted: 5/11/2010 5:52:50 AM EDT
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I started this week with a 200 pushup and 200 situp routine, to be done daily.
So far I am doing 4 sets of 15 pushups in the morning, (1 minute break) followed by another set at noon, and another at 6, for a total of 180 a day. Almost to 200. Situps, I am at 300 a day, so moving along much better, doing sets of 20, with one half minute breaks, 100 in total during the morning, noon, and night. I fell pretty good. Hopefully I will get over the injury I sustained fairly soon. Just thought I would share with other Arfcommers who are working out or just starting out again. |
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How far did you fall? A long ways... I was at 60 pushups and 60 situps in 2 minutes prior to my injury. I could also run two miles in 14 minutes. Not the greatest in the world, but far outside where I am now. I am hoping to get back to that. Time will tell if I do, so long as I do my part. |
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315+ to 203 today over the course of the last 15 months.
Never been in all that great shape in my life, so this was kind of my 'Wake up and feel good about yourself before you're too old to change' … At 38 I'm in the best shape of my life now. I can lift my own weight on a pullup bar now and run 4+ miles without stopping. I actually did a short 2 mile run yesterday to loosen myself up (recovering from a slight back strain) and broke 9 minutes per mile for the first time in my life, so yeah … feels good to get in shape and be capable. |
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Good luck seriously... I have had to come back after cervical spine fractures and fusions then lower back subluxation/busted discs and fractures, busted ligaments in knees then a friggin heart attack at 41. 10 surgeries counting the stent placement in the artery. over a 20 yr period.
It is hard to comeback from major injuries and it was much easier when I was in my 20s and a young hard charging Marine. Take it slow re-injury is common and that just serves to set you back. Not sure what your injury was but make sure you allow time to properly heal. And again I wish you good luck and continued success. |
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The longest I've gone with out working out is from 35 to 39 after my son was born . I can say that after being back at it for the last year I feel 100% better.
I run into too many people my age with diabetes , HTN , sleep apnea , hernias, bad backs , depression , . . . . . |
I have been hiking this once a week for the past seven weeks.
Just under a mile long and an elevation change of 2011FT worst time was 1:16 with way to many stops to count Best time was only a few days ago @ 51minutes with no stops and a 12 light pack After reaching the top of the stairs we typically run the trail down for a total of ~4.5 miles also have been getting in about 100 push-ups and 200 sit-ups every other day total weight loss from the first week to last night is 15 pounds The biggest thing for me was setting a goal, I was worthless all last year until a buddy challenged me to beat his time (39minutes w/ 30 pound pack) on the incline now its on 
Good luck!! 
ETA: worst weight was 238 6 weeks ago after 7 weeks of the above and 24 hour flu I just weighed in at 219 
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It doesn't get easier as you get older. That is a no shitter and it is a constant battle. I am hindered by a trashed lower back so core work has to be careful. I'll never be a stud again but I refuse to be the guy at the unit's 25 reunion or whatever that is huffing and puffing his way to the buffet. I know so many guys that were PT studs in the USMC and they get out and continue to eat the same way but aren't exercising. When I was in my early 20s I could eat a whole pot roast, massive pile of mash potatoes and gravy and not gain an ounce. Now I glance sideways at a donut and I blow up like a tick on a hound dog. Disgusting... My wife keeps herself in shape and at 39 she has a great figure. I owe it to her to not become too much of a slob. Plus it will help me stay around longer. My dad's side of family the men tend to die around mid late 50s generations haven't made it to 60. We have the butter blood. |
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I started a month and a half ago ..... From 265 to 239 so far and losing about 3lbs a week now. Slow but steady. No soda or fast food in 2 months has made the most difference. Posted Via AR15.Com Mobile Dude that is excellent considering that you are replacing fat with muscle. That is a near perfect result. |
| Longest I have gone without working out in the last 25 years is about two weeks. Not that I have always been in the BEST shape...at times, my workout was weight heavy and I was packing some extra body fat, at times I was running a lot and hardly lifting at all. But I just don't feel right if I am not doing SOMETHING. |
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It will get easier, just keep at it. I tore all the ligaments and tendons in my elbow a couple years ago. It put me out of commission for 2 years. First time back I could only get 2 pullups, can do 40 now after 2 years of training. It sucks but it just takes time. |
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You'll get in shape faster with 30 minutes of cardio a day followed by smaller sets of pushups and situps over a longer period.
It's what I've been doing and I'm dropping weight and getting fit again much faster than I thought I would. /edit I should have read the entire thing, you are doing sets... still, add the cardio. |
| Started getting back into shape friday of last week. No fast food,no white bread,no mayo,nothing to drink but water and protein shakes, starting the p90x program today then will start sitting the gym next monday. The hardest thing is drinking NOTHING but H20! I started at 232 wanting to lean down to around 200 or so. |
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I have been hiking this once a week for the past seven weeks. What IS that Manitou incline was a rail/tram system originally made to help with a power lines or water pipes (or something), and then was turned into a tourist attraction. Manitou Incline |
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Started getting back into shape Friday of last week. No fast food,no white bread,no mayo,nothing to drink but water and protein shakes, starting the p90x program today then will start sitting the gym next monday. The hardest thing is drinking NOTHING but H20! I started at 232 wanting to lean down to around 200 or so. P90x was good Until I got so annoyed with that guy that I couldn't turn it on for fear of shooting my TV only made it to the third week twice also if you like P90x take a look @ insanity http://www.youtube.com/watch?v=cSccVzdYhmI&extcmp=18203829144&ef_id=1908:3:s_b357a7dcbafbdbcfac05a48669d3cd27_4951222824:S@l2jdBbrmQAAGR2LYUAAAZA:20100511152357 BTW I fail at embedding |
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I have been hiking this once a week for the past seven weeks. What IS that Manitou incline was a rail/tram system originally made to help with a power lines or water pipes (or something), and then was turned into a tourist attraction. Manitou Incline what he said ^^ |
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I have been hiking this once a week for the past seven weeks. What IS that Manitou incline was a rail/tram system originally made to help with a power lines or water pipes (or something), and then was turned into a tourist attraction. Manitou Incline Looks like thats illegal http://www.manitouincline.net/main.htm |
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Quoted: Quoted: Manitou incline was a rail/tram system originally made to help with a power lines or water pipes (or something), and then was turned into a tourist attraction. Manitou Incline Looks like thats illegal http://www.manitouincline.net/main.htm Book 'em, Danno! Quoted: Quoted: I daydream about getting back in shape. Does that count? Better than not doing it at all. Just have to put those thoughts into action. That's the tricky part |
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Quoted: Quoted: Quoted: I have been hiking this once a week for the past seven weeks. What IS that Manitou incline was a rail/tram system originally made to help with a power lines or water pipes (or something), and then was turned into a tourist attraction. Manitou Incline  I so want to climb that! |
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Not over-weight here, just trying to recovery from back surgery...6'5"@200lbs
Yesterday started my second week of a running program to get me back into shape after lower back surgery. This week consists of 3min run, 3min walk for 5 reps for four days; MWFS, Sun, Tue, Thur are rest days. I run at 6-7 mph, and walk at 4-4.5 mph to keep my heart rate up. I also do crunches (sit-ups) and push-ups. As the program progresses the run times go up and walk times go down. At the end of the program (10 weeks) you should be running for 30 mins straight. I'm up to 30-35 crunches, and have to do them on a pad due to it being too painful on carpet. A couple weeks ago I wasn't able to even get half way up into a crunch. Push-ups...meh...I'm able to do 20 right now...they were never my strong point. So far I'm not feeling too bad. I still hurt while laying down on my back though which is kind of weird, and makes sleeping every night painful. I had been hurting for about a year before surgery, then really bad five months before surgery; severe pain in my left leg/buttocks/numbness in my foot, and they finally decided to do an MRI and found the problem with my lower disks. I was pretty much laid up (in bed) for about two weeks on Percocet and Valium post surgery, then was able to move around somewhat, but in bad pain. No bending/twisting, so I would squat if I needed to get something low out of my normal reach. Didn't wear shoes that had to be tied for a month. Started being able to walk distances without too much pain a month or so ago, but jolts or jarring motion would send pain shooting up my leg and back. Now it is just a matter of getting my body back into shape after a few months of very light duty and limited mobility. I hope to be back to where I was, and even better, in a few more months. The hardest part is dedicating the time and sticking to a exercise routine. |
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315+ to 203 today over the course of the last 15 months. Never been in all that great shape in my life, so this was kind of my 'Wake up and feel good about yourself before you're too old to change' … At 38 I'm in the best shape of my life now. I can lift my own weight on a pullup bar now and run 4+ miles without stopping. I actually did a short 2 mile run yesterday to loosen myself up (recovering from a slight back strain) and broke 9 minutes per mile for the first time in my life, so yeah … feels good to get in shape and be capable. WOW.....congrats! Please tell us more about how you did it. |
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I have been hiking this once a week for the past seven weeks. What IS that Manitou incline was a rail/tram system originally made to help with a power lines or water pipes (or something), and then was turned into a tourist attraction. Manitou Incline Looks like thats illegal http://www.manitouincline.net/main.htm Yes and no, its about 80% city land but the top portion is Pike national forest, the debate is a portion that cuts the trail in half owned by the Cog Railway foundation. unfortunately it is one of the most popular spots in Colorado. I'm looking for an article by the National forest service that said something like 2-3000 visitors every day in the summer, that's a lot of trespassers |
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Started getting back into shape Friday of last week. No fast food,no white bread,no mayo,nothing to drink but water and protein shakes, starting the p90x program today then will start sitting the gym next monday. The hardest thing is drinking NOTHING but H20! I started at 232 wanting to lean down to around 200 or so. P90x was good Until I got so annoyed with that guy that I couldn't turn it on for fear of shooting my TV only made it to the third week twice also if you like P90x take a look @ insanity http://www.youtube.com/watch?v=cSccVzdYhmI&extcmp=18203829144&ef_id=1908:3:s_b357a7dcbafbdbcfac05a48669d3cd27_4951222824:S@l2jdBbrmQAAGR2LYUAAAZA:20100511152357 BTW I fail at embedding A couple guys at work started doing the insanity workout, then a couple more showed up, now they have about 15 folks doing it with them including our Deputy Commander. Looks like an intense workout. |
| I got to help out the doc from Direct Action Medical Network (DAMN) giving a training class a few weeks ago. He is a big advocate of exercise programs that make you a better fighter/operator. He really pushes stretching and body resistance exercises. He also is a big fan of kettlebells. What he didn't like was distance running and bench press due to wear and tear on joints. |
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Getting back in shape gets harder as you get older too. Wait till you get in your 30's you stop for about a year and it'll kick your ass. Now I'm doing 70 push ups 2 min, 65 sit up 2 min, and 15 minute 2 miles. Use to do 13:30 to 14 minutes. Stopped working out for around 8 months and then we had the APFT, I BARELY
passed the push ups and sit ups and ran about a quarter of the 2 miles and then went into a pukin frenzy. Then I did it in 20 minutes (which SUCKED SUPER ASS) then 18, then 17:08 which 17 min is what I have to beat. I have been working out EVER since that horrible first APFT and it's time for our next one in 2 months . Taken me 4 months to get back in good shape. So I have the REAL APFT in July and now I'm down to 15 minute 2 mile so I'm golden. Basically the message I have is World of Warcraft is a helluva drug, I wouldn't recommend it. |
After it got it into my head after a year of gym, I got it into my head to do triathlons. I just got back from swimming (starting next week with a coach at PJC) and picked thhis bike up from a guy from work (he does triathlons, starting at the age of 48. Helping me get started.)
He did the SEAL Challenge some time back, the entrance part and did okay. That's something to aim for. |
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Here is an example of a kettlebell exercise that will get your heart pumping. http://www.youtube.com/watch?v=y2cpTnmcZpI&feature=popular |
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315+ to 203 today over the course of the last 15 months. Never been in all that great shape in my life, so this was kind of my 'Wake up and feel good about yourself before you're too old to change' … At 38 I'm in the best shape of my life now. I can lift my own weight on a pullup bar now and run 4+ miles without stopping. I actually did a short 2 mile run yesterday to loosen myself up (recovering from a slight back strain) and broke 9 minutes per mile for the first time in my life, so yeah … feels good to get in shape and be capable. WOW.....congrats! Please tell us more about how you did it. I started off following the Body for Life program, and got a real good bit of momentum with that. I've been more or less loosely following the structure that it sets up for my strength training from the very beginning, 3 days a week strength, 3 days a week cardio. Over the course of time I've made tweaks and adjustments, and discovered lots of new things that I enjoy doing, just to keep things fresh … So, for example I might on my strength training days, in addition to following the BfL workout for whichever muscle group I'm exercsiong that day, I might also throw in 10-15 minutes of HIIT bodyweight type exercises. At the beginning, I was following the BfL 20 minute Cardio plan … I ultimately moved beyond that and began alternating short intense cardio sessions with long steady cardio days … I did this for awhile, mostly over the winter on a stationary bike. This year, I decided to give running a serious try (since my weight got down to a point where I felt I could actually run without dying) started training in February following the 'Couch to 5K' program, and ran my first 5K race mid April … I've run in another one since then, and plan on doing more this Summer. I'm up to being able to run 4 miles at a time now. Diet has also been crucial of course … but I'm not starving myself either. Eating very well, lots of lean proteins, big helpings of veggies, good quality complex carbs. I've mostly cut out all refined carbs, and avoid added sugars, also working on minimizing grains. I'm really interested in many of the Paleolithic Lifestyle programs that focus on foods that our hunter gatherer ancestors would've consumed more frequently, so lots of meats, fish, poultry, veggies, fruits, nuts and seeds … I'm not completely there, because it would mean cutting out a few things that I'm not quite ready to part with (like dairy). Oh, and the most critical aspect of my succss is once a week is a 'Free Day' … no exercise, no diet, I eat what I want. It's been a great reward structure. Helps keep me on track during the week, because I have a fun day to look forward to. Keeps me on my eating plan, because I don't have to be afraid of never getting to enjoy some of the things that I eally like ever again (pizza, burgers, fried food, ice cream etc....) So, still working on it … I'd like to lose another 10-15 pounds and get sub-200, but it's not critical either. I've been building a lot of muscle too, and if my weight ends up staying where it is, but I continue to burn fat and build muscle, I'll be happy. I'm shooting for a good balance of athleticism … lean muscle, not too bulky, and good strong cardio and endurance. |
Round IS a shape!
Seriously though...Just got weighed and taped yesterday, and I passed which is a good thing as I hate being on the 600-9 program. Unfortunately, I just had eye surgery and am on a 30 day Dead Man profile until the incisions heal up. All I can do is walk. 
Army PT helps keep the weight under control, and going to the gym gives me a little more edge...but I already know it is going to a rough two weeks when I can start working out again... |
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315+ to 203 today over the course of the last 15 months. Never been in all that great shape in my life, so this was kind of my 'Wake up and feel good about yourself before you're too old to change' … At 38 I'm in the best shape of my life now. I can lift my own weight on a pullup bar now and run 4+ miles without stopping. I actually did a short 2 mile run yesterday to loosen myself up (recovering from a slight back strain) and broke 9 minutes per mile for the first time in my life, so yeah … feels good to get in shape and be capable. WOW.....congrats! Please tell us more about how you did it. I started off following the Body for Life program, and got a real good bit of momentum with that. I've been more or less loosely following the structure that it sets up for my strength training from the very beginning, 3 days a week strength, 3 days a week cardio. Over the course of time I've made tweaks and adjustments, and discovered lots of new things that I enjoy doing, just to keep things fresh … So, for example I might on my strength training days, in addition to following the BfL workout for whichever muscle group I'm exercsiong that day, I might also throw in 10-15 minutes of HIIT bodyweight type exercises. At the beginning, I was following the BfL 20 minute Cardio plan … I ultimately moved beyond that and began alternating short intense cardio sessions with long steady cardio days … I did this for awhile, mostly over the winter on a stationary bike. This year, I decided to give running a serious try (since my weight got down to a point where I felt I could actually run without dying) started training in February following the 'Couch to 5K' program, and ran my first 5K race mid April … I've run in another one since then, and plan on doing more this Summer. I'm up to being able to run 4 miles at a time now. Diet has also been crucial of course … but I'm not starving myself either. Eating very well, lots of lean proteins, big helpings of veggies, good quality complex carbs. I've mostly cut out all refined carbs, and avoid added sugars, also working on minimizing grains. I'm really interested in many of the Paleolithic Lifestyle programs that focus on foods that our hunter gatherer ancestors would've consumed more frequently, so lots of meats, fish, poultry, veggies, fruits, nuts and seeds … I'm not completely there, because it would mean cutting out a few things that I'm not quite ready to part with (like dairy). Oh, and the most critical aspect of my succss is once a week is a 'Free Day' … no exercise, no diet, I eat what I want. It's been a great reward structure. Helps keep me on track during the week, because I have a fun day to look forward to. Keeps me on my eating plan, because I don't have to be afraid of never getting to enjoy some of the things that I eally like ever again (pizza, burgers, fried food, ice cream etc....) So, still working on it … I'd like to lose another 10-15 pounds and get sub-200, but it's not critical either. I've been building a lot of muscle too, and if my weight ends up staying where it is, but I continue to burn fat and build muscle, I'll be happy. I'm shooting for a good balance of athleticism … lean muscle, not too bulky, and good strong cardio and endurance. Thanks alot for posting that AshNH. It is very inspiring what you have accomplished. |
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I have been hiking this once a week for the past seven weeks. What IS that Manitou incline was a rail/tram system originally made to help with a power lines or water pipes (or something), and then was turned into a tourist attraction. Manitou Incline Looks like thats illegal http://www.manitouincline.net/main.htm Yes and no, its about 80% city land but the top portion is Pike national forest, the debate is a portion that cuts the trail in half owned by the Cog Railway foundation. unfortunately it is one of the most popular spots in Colorado. I'm looking for an article by the National forest service that said something like 2-3000 visitors every day in the summer, that's a lot of trespassers We run the stadium after biking around campus fairly often. Six miles on a bike then thirty minutes of the stadium are bad enough. That damn thing looks like a killer. |
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Here is an example of a kettlebell exercise that will get your heart pumping. http://www.youtube.com/watch?v=y2cpTnmcZpI&feature=popular Hmmmmmm Funny you brought this up I have been hitting it pretty hard lately. I used to be a stud but now I am about 30 lbs over weight. 6'2" 230. I wont be happy until I hit 200. We should set up an arfcom group for the presidential fitness challenge. Its free. |
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Quoted: Quoted: Here is an example of a kettlebell exercise that will get your heart pumping. http://www.youtube.com/watch?v=y2cpTnmcZpI&feature=popular Hmmmmmm Funny you brought this up I have been hitting it pretty hard lately. I used to be a stud but now I am about 30 lbs over weight. 6'2" 230. I wont be happy until I hit 200. We should set up an arfcom group for the presidential fitness challenge. Its free. It's the kind of thing you'd want to hit at every opportunity. |