34 and really out of shape!

[Floater]

I need some good starting over again cardio advice. I don't mean starting over like it's been a year since I was running 3 miles a day, I mean starting over like it's been over 8 years since I've done any real exercise and I've really let myself go. I think I've hit the trifecta of poor health (desk jockey + poor diet + no exercise)

There was a time when I played sports, ran three miles a day and had a regular weight-lifting routine. I've gone from having a six-pack to having had way too many six-packs. I now get winded after climbing a flight of stairs. I'm 34 years old, 6 feet tall, weigh 235lbs. and have a pilsbury dough boy type body shape. Physically I feel like crap and I'm just tired of it.

I'm posting here because I'm a big mma fan. I've been watching the UFC from the beginning and I've seen every Pride (minus a few Bushidos) and most of the UFCs. The MMA athletes are inspiring, although Sak (one of my all time favorites) with his smoking has been a bad influence My goal is to eventually start some kind of MMA training, but I'm realistic and in no hurry. I want to drop some weight and focus on cardio for a good long time before I start that.

I'm hoping for some realistic advice. I'm not planning on getting into the Octagon I just want to begin getting into shape before my two-year old starts running circles around me.

[Standard]

well how much time and how many days a week can you put to exercise? do you have a weight set? gym? cardio machines etc? all these would be helpfull to know.

Basically you seem to know what you have to do? find some cardio you enjoy doesn't matter if its running or swimming anything is a good start, seeing how your interested in MMA try taking something up.

Weights would be important to help you return the keg for the 6 pack you want, but what do you have available?

How's your diet? i am gussing not too good, this is a basic starting point http://www.johnberardi.com/articles/...on/7habits.htm

[Floater]

Originally Posted by Standard

well how much time and how many days a week can you put to exercise? do you have a weight set? gym? cardio machines etc? all these would be helpfull to know.

Basically you seem to know what you have to do? find some cardio you enjoy doesn't matter if its running or swimming anything is a good start, seeing how your interested in MMA try taking something up.

Weights would be important to help you return the keg for the 6 pack you want, but what do you have available?

How's your diet? i am gussing not too good, this is a basic starting point http://www.johnberardi.com/articles/...on/7habits.htm

Thanks for the quick reply Standard. I have zero equipment right now and I'm not really excited about joining a gym. I was thinking of starting with some kind of walking/running regiment. I can probably get about an hour to an hour and a half a day of time to devote to exercise. I was thinking of eventually getting something like the Bas Rutten CDs but I was hoping to start with something more basic. I was going to ask about nutrition after I did a little more research into it. Thanks for the John Berardi link. I'll start with that.

I've read about the HITS type of training and honestly I'm in no shape to start there. I can walk for an hour but if I try to sprint I might break something vital This is kind of where I'm stuck. Walking isn't getting me into running shape and I can barely run at all at this point. Pathetic, I know. I'm looking for the best way to back to a 3 to 5 mile a day running regiment.

Once I feel I'm making some progress I'd start into a strength program. I'm not interested in getting huge, just stronger, more flexible and more fit. Once I feel I've made gains there I'll start looking into some kind of martial arts classes. They actually have MMA gyms here in Eugene Oregon now. I'd like to give that a try, just not until I've made some good progress on the basics.

I've read a lot of excellent information on the Sherdog forums but, understandably so, it's geared towards athletes trying to better their performance, not us couch potatoes looking for a fresh start. I wanted to start here despite that. Mostly since I read the Sherdog forums often.

[Standard]

Well an hour and a half is plenty of time

Well with the HIIT, i find thats a great way to really improve your cardio but for starting right off you should work on just a base aerobic work out, for starting i really don't find walking usefull either, i can walk all day sure it burns calories but its not really improving things.

Cause your starting out try lightly jogging for as long as you can and record the time and use that as your benchmark, doesn't matter if its only 5 mins. The following run add one min to that time and thats your new mark and continue that untill you've reached where you want to be. I suggest to take time off in between when starting out again just because your leg muscles will need to rest, and if your legs are zapped your not going to be adding time, so maybe the first 2 weeks do every other day. I find this helpful because its a really small step at a time and gives your an actual target to go for.

For strength, you don't even need a gym for starting out, just try some bodyweigth exercises like pistols, pushups, crunches and chin ups, that'll work most of your major muscle groups. You can also add then after your run, just make a small routine and you should see some results. I like having a set routine written down to keep me from cheating, after you run say 20 pistols a leg, 20 pushups, 30 crunches and however chins you can do, and do 3 sets of this. i forget what its called at the moment but for something like chins aim for a goal say 30 chins total and take as many sets as you can till you reach that number.

You don't have to be in shape to take any martial art, their a workout in themselves, alot of people take say kickboxing to get into shape so don't feel that you can't take it cause your not in shape.

Also focus alot on your diet, it really is the biggest thing in terms of getting in shape and adding muscle or losing fat. besides its alot easier to not eat 500 calories then it is to burn it off

The other thing to remember is to be consistant, your never going to make progress if your not committed

[Revok]

Cycling is often better than running in the beginning - build up your aerobic base while not stressing the joints so much. You can make some major progress with either a proper bike or a stationary bike (the latter being better/safer for HIIT, imo).

Standard has done a fine job of explaining the basics. I'll just add a bunch of useful links...


http://www.rosstraining.com/

http://www.elitefts.com/documents/mma2.htm

http://www.mapmyrun.com/index.php

http://www.coolrunning.com/engine/2/2_3/181.shtml

http://www.t-nation.com/readTopic.do?id=459414

http://www.rrca.org/publicat/base.htm

http://www.trifuel.com/triathlon/tri...ter-001091.php

http://www.trickstutorials.com/index...e=content/flx3

/staple bookmarks

[sj samuraii]

god damn i'm 24. you got 10 years on me buddy

[MARINECOP]

Answer to all your problems is Bas Ruttens all around CD workout. Do that program three to four days a week and you will be in shape. I'm 35 and I do 5 three minute rounds two to three times a week with weight training two to three times a week. I feel that I am in better shape now (fighting shape) than I was when I was in the Marines. Good luck.

[Babalinho]

Running can be very hard to the body, especially if you weigh a little too much. If you have the time in the morning, before breakfast, start walking fast for at least thirty minutes, preferably for an hour. Walking before breakfast is especially good for losing weight as your body start attacking your fat faster when you haven't put any new carbohydrates in the sytem for a long time. You should walk fast, really get the pulse up. When you've done this for a month you should have started droppping weight and you're body should be better prepeared to start jogging and using for example Bas Ruttens cd that someone mentioned.

Also, remeber that your body weight is a function of how much energy you put into your body and how much energy you spend. If yoy want to lose weight, the only way is to spend mor calories than you eat. And most of the days, you should eat good healthy food, lots of protein, slow carbohydrates and vegetables and then maybe once a week, have a day when you can eat what you want.


Don't go out to hard in the beginning as you'll get bored or maybe even injure yourself and have patience and I'm sure that pretty soon you'll start feeling like you a new man. Good luck.

[Sonny]

Start of with regular walks and then work your way up to some light jogging. This may take a while because like you said, you've been inactive for 8 or so years. I agree with the other posters in that cycling is probably a safer bet to start out with. I don't necessarily make a tonne of cash but I invested in a stationary bike last April and it was worth every penny.

The most important aspect of getting back in shape is consistency, so if having a piece of home exercise equipment will help you stay consistent with your workouts then by all means you should look at this option.

Finally, and this is key, get your diet in check. Do a search in the nutrition forum and look around, there's a lot of good info for you there on proper nutrition.

Originally Posted by MARINECOP

Answer to all your problems is Bas Ruttens all around CD workout. Do that program three to four days a week and you will be in shape. I'm 35 and I do 5 three minute rounds two to three times a week with weight training two to three times a week. I feel that I am in better shape now (fighting shape) than I was when I was in the Marines. Good luck.

I've heard nothing but good feedback pertaining to Bas's stuff but I'm not sure if it's advisable for the OP to jump right into it considering he's admittted to not training for over 8 years.

[VegasWhale]

Where is the best place , the best price from a website that is trustworthy, to find the Bas's cd's?