I am 55 years old..... Only 10 years ago I was in top nic..... But I let things go and my health suffered.... and I had a heart attack. Thing is that I was lucky and haven't damaged the heart muscle. I have just gone through every conceivable Test and been given the all clear. He says that I can train as hard as I like with impunity. Yesterday, I went for a light jog for an hour through the Aussie Bush..... First time I have done that in years. I want to drop at least another 15kg and get to the point where I can jog for 20 to 30kms..... Have a solid workout on the bag and maybe skip for half an hour..... (I was doing that 10 years ago) Any tips on the quickest way to achieve my goal.... both dietry and training? Remembering that we are starting from scratch here. I'm not afraid of a bit of pain.... but having had the health shock, I want to make certain I never let my body go again. I'll do what it takes..... but I would rather not go back to the Gym.... not really interested in building more muscle mass.... just want to get fit ASAP. Thanks in advance OZ:good
at your age i wouldn't really recommend you run, your joints will suffer, if you do want to run, run on grass or other soft surface, i think you would be better off with cardio machines such as ellipticals, rowing machines and versaclimbers or even swimming. hit the bag and jump rope in rounds, as you get fitter raise the intensity.
I got nailed by a car a while back, and I havent been able to train at all. My pelvis/hip/sacrum are messed up still along with other bones/parts. I wont be able to train for along time which really has me down atm. If youve been given the clear then Id say to just take things easy, a bit of bycicle riding(without cars around), some pushups/pullups, take it easy on the jump rope IE 2 rounds max.
My dad is about your age, is about 20kg overweight himself. His main problem is the mental side. You've got the mental side? Cool. Jog, skip, hit the bag a little, do some bodyweight work, ride a bike, rowing machine. Do 30 mins in the morning, 30 mins in the evening of medium intensity cardio work. If you have energy after that hit the bag some, do some pushups, situps, back bridges, bodyweight squats. Diet is important, eat a good balanced meal every 3 hours if possible. Don't be afraid of fat - fat is good for you. Carbs mainly make you fat, but they have their place too. Make your meals 50% protein, 25% carbs and 25% fat if possible. After your workout, make it 25/50/25 (50 being carbs). Remember to drink a lot of water. Just a few pointers, pal, and best of luck.
50% protein seems a bit much. If he eats the recommended average of 2500 cals that's 313g protein per day.
It depends on what you're trying to do. At the moment I'm trying to gain muscle mass so I'm on a ratio of 40/30/30. 273g carbs, 208g protein and 101g fats = 2833 calories.
