I want to get fit again?

Question

I used to be quite sporty but for the past 10 - 15 years I've let myself go through smoking, drink etc. Now I've realised that I'm always out of breath and have never been this heavy. I have been asked if I would like to play 5 a side football but I know I would need an oxygen tent after 5 minutes and it would be really embaressing!
I want to ease myself back into being fit so whats the best and easy way to gradually build up a fitness routine?

Answer 1

I've been in your shoes. I'm 6'2" and used to weigh 275+. I was a 44" waist and growing in the wrong direction. Now I'm between 220 and 225 with a 36" waist. My old clothes don't fit because now they're too big! Before it was the other way around.

Here's what I did to lose 50 lbs and 8" off of my waist. I've also built lean muscle along the way and have kept the weight off for over 2 years - no problems.

(1) There is no free lunch. This means that until you're sick and tired of being sick and tired about your weight, you won't lose it.

(2) There are no "easy" steps. You have to work at it 6 days a week. And If God can rest on the 7th day, so can you.

(3) You have to keep at it and never pay attention to the negative people out there who are going to try to discourage you. It's not going to be a straight line to Arnold Schwartznegger-dom.

I started swimming --- at night when no one was around to see me. At first I could only swim one 25-yard lap without huffing and puffing. Then I would rest and do another lap. And then rest until my heart rate slowed and do another lap - and so forth for about 45 minutes to an hour. I added laps every one to two weeks between rest periods. Sometimes I could only add one lap, but that was a victory. Soon I felt comfortable swimming during daylight hours. After several months I had lost about 20 lbs. and was swimming about a mile in just less than an hour.

I got bored and went indoors to the weight room. Besides I could not stand to watch these overweight guys do a pushup on the pool deck just to impress some woman. It was sickening. And there were other guys who would wear these small racing suits - they should have been shot. That was way too much information and the final straw. It was time to go indoors.

Anyway, I asked a lot of different "instructors" to help me in the weight room. You don't want to waste time and effort by doing things wrong. And about 95% of the people in the weight room do everything wrong. Once you start reading and working on your technique, you'll see it.

You will plateau - everyone does. You won't be able to lose more weight and you'll get upset. At that time write down everything you eat. You may notice that you're putting a ton of oil on your salads. There are a lot of calories in salad dressings. I prefer using only vinegar - and balsamic vinegar at that because it tastes so much better. No oil.

This is a process - a marathon - it's not a sprint if you want to keep the weight off. Begin reading about nutrition but beware of all the ads. I read Muscle & Fitness and bought into the supplement game. What a waste of money! You'll only need a daily multiple vitamin and probably nothing else. Occasionally I use protein powder blended with frozen berries and water to make a low cal smoothie - but only occasionally.

Now I'm 50 and trainers tell me they hope they look as good when they're 50. My weight has been between 220 to 225 for the past 2 years. I am off of blood pressure meds completely. I don't eat at ANY fast food places even if the TV Gerald does. However, one day a week I allow myself to eat whatever I want and however much I want. That way I do not have cravings because I know there will be one day that I can pig out if I want. What will happen is that you won't want to pig out.

Another trick is to not buy foods you crave that you know have lots of calories. If they're not in the house you can't eat them. That helps.

Finally, keep a journal. Write down all the exercises you do and how many reps - and so forth. Over time, you want to increase the number of reps per set, the number of sets, the weight, and so forth. This is a personal thing. Everyone is different. Do what works best for you and always ask for help with your technique. Forget about how much weight you're lifting. Technique is everything if you want results.

You want to work out no more than 45 minutes to 1 hour, at least 3 times per week. You will find this to become addictive. At first you will have to push yourself to go to the gym. After a while you will find that you will have to force yourself to get out of the gym. I found I want to go to the gym every day and have to force myself to rest. It becomes that addictive.

Good luck

Answer 2

this is great to learn you are taking your life seriously and getting back into shape. First I would have you go see a doctor for a physical. Ask him about a regiment to start exercising. Stick with it. Walk and drink lots of fluids.

After smoking for years the Doctor appointment is a must. Hope it is not to late for you.

Answer 3

Change your diet , detox, { talk to your GP about help with " stop smoking " go to your local swimming pool, they always have fitness classes,start with something light ,like Pilates or Aquarobics {easy on the joints} for beginners >Give it six month ,
Rom wasn't build in a day,
Good luck

Answer 4

pack up the fags and go to the 5 aside training for a start but a mens heath mag and there is a load of work outs for people like your self

Answer 5

a brisk walk, thirty minutes, daily, is a good beginning. after a couple of weeks, the football might not seem such a distant goal, and playing'd only be good for ye.

Answer 6

In my early 1920s i replaced into very in good shape. I ran 10,000mtrs exciting runs, cycled, performed soccer. I even ran six miles to soccer coaching, experienced, then ran abode lower back. I then married, and characteristic 3 teenagers of my very own, and didnt supply it as plenty interest. same as you, i began out felling "risky" after some years. To get myself "lower back on the right music", i began out cycling, even a pair minutes to the community shops. i got here across this greater relaxing than walking. Then i began out swimming. between the cycling and swimming, I have been on condition that "sense sturdy" ingredient lower back. Im now 40 3, in sturdy well being, able to coach my teenagers a ingredient or 2, which they dont like, and cashing in on being "healthy". I didnt see the clarification to get "super in good shape". i think sturdy in myself, and that reward my entire kin. sturdy luck and yuletide desires on your loved ones

Answer 7

i agree with the first poster, eat well, i once tried eating no pre packed food and was much better for it, start walking but make your walk an enjoyable thing, not a chore

Answer 8

i hear ya... happened to me too...quit smoking or smoke less...and do straight vegetables and meat...and slight jogging and in the next 3 weeks i guarantee a change...then u can get more lax in your routine...

Answer 9

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Answer 10

I think you should refer to a dietician so that he/she will give you the best way to get fit again.