Back in Training

[Don'tkillbill]

Well here I am back in training... Been a month and I've added a bit of muscle and dropped 10 pounds of lard...I'm working for a brown belt test after 5 years of sitting on sofa watching TV and raising a little girl.

I'm 39 in a month and currently 233 (in the morning after a whiz) I could get by at 215 but I want to drop to 208 and not drop muscle. Anyway not looking to beat Liddell but I'd like to make it through 10-2 minute fights with very little rest between. Fairly rough contact (leg kicks) I could wait a year and take the oldman test but thats just wrong! I want to get through the test and leave a few bruise and have them remember my name!

Suggestion for training so I won't gas out? I have till mid June.

I'm using a treadmill and going to karate 3 times a week... A little bit of weight traing and mostly hitting a heavy bag.

Diet right now is about 2800-3100 cals per day pretty clean 5-6 days a week.....

I'm finally in good enough shape that I can drop weight and build some serious cardio..

So I'm looking for some workout ideas? I think I can scrounge up my wife for some drills and one of the brown belts for bag work and might get 5-6 sessions with a personal Trainer.

[EclipseAgent]

If you are looking for cardio, then because of your age (not trying to be mean, even myself at 24 watches for this), but trash the treadmill for a low / no impact machine like Elliptical or Stair Climber.

Do that in the morning before your first meal, and you should see the poundage start to melt away.

As for weight training are you going to try to build muscle or go for endurance / toning?

[Don'tkillbill]

Yeah my shins are feeling it a bit... I think I might do treadmill a few times a week but hit the eliptical so I don't over do it.. Tonight is a bit Dreadmill, skipping and bag work

Don't worry kids 39 is nothing to fear!

For weight training I'm trying to prevent muscle loss and promote overall toning. I will be squating (Fairly light) the heaviest will be 2 plates per side on the olympic bar but I'll stick with 135 for the first 2-3 weeks and see how many reps I can build to....

I said screw it in my mind and decided to go for it... Hopefully I can train hard and stead for 3 months and not get too gassed. I really want to everyone to see what your capable at 39 then my black at 40!

[fujita gou]

i applaud your efforts to not go quietly into that goodnight. i myself am mounting a comeback of sorts at 32 after a 3 year sabbatical so you have inspired me.

[allitfootwork]

Yeah, feeling for you - 33, carrying a dumptruck full of spare flesh & trying to get back into training.

Got to recommend the rowing machine - takes all the strain out of the legs and onto the upper body - great change of pace for a workout, and easy to do anaerobic intervals

I'd recommend making sure you've got a solid cardio base before getting too intense - it's dull but pays off in the long term.

For weights I think a few compound movements (deads, squats, bench & chin) are plenty. The problem I have is getting sore after too many weights - gets in the way of my kickboxing.

Good luck, keep at it & keep us posted

[Don'tkillbill]

Thanks guys its nice that there are a few 30+ out there.... MMA on TV might be benefical to our health it certainly motivates me to workout and atleast stay in Martial arts.

Anyway I'm eating really clean right now 2500-2800 cals a day lean and lots of protein. I use a computer program called Dietpower to log my eating. Down under 232 today. 208 is my target for early June but I wouldn't mind 205 being a nice round number.

Cardio is the treadmill for 25 minutes with 5 minutes warm up and then I do 2 minute bursts with 1-2 minutes rest inbetween. Trying to find my heart rate monitor in the mess I call a basement. ANyway I plan on doing 10- 1 minute bursts at steep inclines in a few weeks but I want to build my base a bit more and ensure I'm not exceeding the maximum heart rate! warm down is two minutes walking backwards on the treadmill (I have a feeling a good exit stradegy will be needed in some of the sparring coming up). Ballroom dancers sometimes run backwards to build up there foot work and I could use all the grace I can get....

Today is light cardio 25-30 minutes building a base, weight lifting and working my left leg kicks. Almost anyone can kick to the head with their right must work on my mechanics.

I will do cleans but very light and squats are part of my plan. The gym has one of those sissy assisted chin machines (yeah I'm a sissy) so yes that and something for the chest (I have arthritis in my right shoulder (Football and too much benching with bad form)

Our local Shihan or "Master" was 40 when he went for his 3rd degree and that was 30 rounds of fighting. He went for his test and they said your 40 you don't need to fight he replied but I going too and he did. A year later he broke over 20 bats with low round house kicks in less than 2 minutes so I know at 40 you can be effective!!!!

[VegasWhale]

Originally Posted by Don'tkillbill

Thanks guys its nice that there are a few 30+ out there.... MMA on TV might be benefical to our health it certainly motivates me to workout and atleast stay in Martial arts.

Anyway I'm eating really clean right now 2500-2800 cals a day lean and lots of protein. I use a computer program called Dietpower to log my eating. Down under 232 today. 208 is my target for early June but I wouldn't mind 205 being a nice round number.

Cardio is the treadmill for 25 minutes with 5 minutes warm up and then I do 2 minute bursts with 1-2 minutes rest inbetween. Trying to find my heart rate monitor in the mess I call a basement. ANyway I plan on doing 10- 1 minute bursts at steep inclines in a few weeks but I want to build my base a bit more and ensure I'm not exceeding the maximum heart rate! warm down is two minutes walking backwards on the treadmill (I have a feeling a good exit stradegy will be needed in some of the sparring coming up). Ballroom dancers sometimes run backwards to build up there foot work and I could use all the grace I can get....

Today is light cardio 25-30 minutes building a base, weight lifting and working my left leg kicks. Almost anyone can kick to the head with their right must work on my mechanics.

I will do cleans but very light and squats are part of my plan. The gym has one of those sissy assisted chin machines (yeah I'm a sissy) so yes that and something for the chest (I have arthritis in my right shoulder (Football and too much benching with bad form)

Our local Shihan or "Master" was 40 when he went for his 3rd degree and that was 30 rounds of fighting. He went for his test and they said your 40 you don't need to fight he replied but I going too and he did. A year later he broke over 20 bats with low round house kicks in less than 2 minutes so I know at 40 you can be effective!!!!

I to am in my 30's (31 turning 32 next month) and I just got back into the sport last week. Let me tell you, I have been sore in places that I did not know existed and that is from weak workouts. In my opinion it is never to late to get back in shape and 39 is not old... I studied from a guy that was in his late 60's when I was in my early 20's and that guy had awesome craio, flexibility and strength. His story was always work hard and keep your diet clean.

Keep us updated on your journey! and GOOD LUCK!

[LPF4]

Sweet. You guys are motivating me too.

I'm 35, and just started working out last year after about 12 years off.

I did a Sprint Triathlon and plan to do a few this year. Eventually when my kids hit 5 I'd like to sign them up for BJJ.

Good luck to all.

[Don'tkillbill]

Great that we are all getting going and I'd like everyone to pass on their successes or set backs. Maybe the 30+ club but I don't mind if the kids sneak a post or 2

What were the distances in the sprint tri?

I'll tell you all my first 2 weeks was rough. I was sucking wind and really in pain. When my shoulder acted up I got a prescription for a pain blocker ( filled it again). I had to take one a day for 10 days then switched to advil for the week after... It took almost 3 weeks to get clean but my joints and ligaments everything was sore. Started too hard and almosted folded and would have but I was really motivated by a friends passing so here I am finally on track and advil free.....

Today was strong.. Not all days will be as such but take the good ones. Second lifting day of my new life. The test is how the shoulder will feel.. Did some stretch, bag work and a bit of cardio. I ate lots of fish and I'm back on couscous... Anyway 2500 calories today and a fair bit of it protien.... Egg whites and one egg, can of tuna, protien bar and a good chucnk of haddock... Too bad everyday wasn't a weekend.

Hey at 39 ( next month) I look forward to sparring I'm much more relaxed than when I was in my 20's so even though I'm out of shape I'm able to hold on longer...

The assisted chinup machine humbled me today... Apparently I could do 8 full chins if I dropped 90 pounds. Lets see that improve!

60 with good cardio and strength.. Sounds good.... I just want my black belt and maybe an extra stripe before my daughter turns 12

[LPF4]

Distances for the sprint are 500 M Swim, 15km bike and 5k run.

All fairly short and really all I want to do since I'm lifting and trying to gain some muscle.

At first I could barely run a mile, now I run 3 miles without even training. I'm not fast, but working to get faster. As long as you improve that all that counts.

Keep it up.