I am a 43 yr. old male, and would like to lose 60 lbs. Only have 30 min. a day give me a workout.?

Question

I am 43 and used to work out religously. I have allowed myself
to get about 60 lbs. overweight. I have aabout 30 min. each day.
Give me a good 30 min. workout that will help me achieve my
goal. I have access to either machines or free weights and include
some cardio if possible. I could do 5 days a week.

Answer 1

Why dont you use your previous program before you let yourself go?
Get a doctors checkup and start power walking everyday.

Answer 2

Well, you've got to get the discipline back and that's the hardest part. You need to find someone where they will keep you accountable to doing what you're supposed to do first of all. You start burning fat after 20 minutes of aerobic exercise so I'd recommend that 3 of those days M, W and F for example be your cardio/aerobic days. Running has always been most effective for me. You want to do something where your heart rate is going to be high enough to produce a sweat but not so much to where you're going to have a heart attack! 2 Days a week you need ot do the machines and bench press. That will give you some recovery time inbetween while building your muscles. This will maximize your fat burn and help you get back to your ideal. I also suggest drinking lots and lots of clean water! Just drinking lots of water alone can help you lose that weight! Make sure to get your protein the day before doing the weights so you'll have plenty to build muscle. Create a log and a check off list for your workouts. I find that adding 10 minutes to that 30 for stretching and basic 50 warm up push ups and 50 sit ups goes great with to warm up for that cardio. Create a log and a check off list so you know how many reps you need, what your heart rate should be and to make sure you do the right weights to hit those trouble spots! A log and checkoff list can help you stay on track and increase your efforts as you get back into shape to ensure that you're starting out slow and building it from there. Also, taking a class at your local Community College can be helpful in setting up the best routine that will work for you and the cost at a community college is usually not bad and gives you access to the weight room, track and all that kind of thing. Swimming and running are the best cardio I've ever tried. 43 is not to old to get that boyish figure back! haha!

Answer 3

Won't help working out 30 min a day if you eat like a cow. Only eat chicken, tuna, some veggies. Carbs to minimum. Don't drink ANY soda. A can a day equals bout 2 or 3 days worth of calories a month.

Weights and machines won't make you loose weight, just build muscle and your fat will still be over it. If only 30 min a day, extensive cardio. You should be running and sweating and breathing hard.

Do situps each day as well.

Answer 4

so do then. i would suggest u do cardio and forget about working with weight - u do not lose weight by working with weights, u pump muscles. as u re so heavily overweight u will never be able to see your muscles under all this fat. do just cardio - aerobic is good, but also running is good. cycling is not that good - u should cycle like a few hours a day to lose weight. but anyway, with all this extra weight u have i don't believe u can lose 60 lbs at your age doing just 30 min. it is physically impossible. once i was 5 kg overweight at the age of 35 after atkinson diet, it took me half a year of strict diet and 2 hours exercising every day to lose just 5 kg which is 10 pounds. the older u re the harder it is to lose weight

Answer 5

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Answer 6

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Answer 7

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Answer 8

Check out David Kirsche's Ultimate New York Body Plan. It's amazing.

if you only have 30 min? I'd say do 17 min of intense cardio then the rest of your time doing weights. Alternating chest, legs, arms, core each day obviously...

Answer 9

If you have an Xbox or an Xbox360, Yourself! Fitness is a helpful tool to build a workout that best fits your needs. Always make sure to consult your doctor before embarking on a diet or an exercise regimen. Good luck and good health.

Answer 10

The best thing I can tell you is to set up a program first with cardio and dieting. The biggest thing you can do for yourself I believe is cardiovascular exercises. You don't have to kill yourself on a treadmill. Exercising at your moderate pace for 30 minutes a day should do it in the beginning.

Answer 11

Work the biggest muscle in your body. ie. Thigh muscle by walking three times per week. Alternate with whole body workout for remaining three days. Take one day rest. Target walking two miles in 32 minutes. Try and reach 'target heart rate'. Don't lose more than three kg. per month for permanent weight loss.