Hi. I decided to join becuase I need some guidance on getting started. I have been losing weight and excercising off-and-on for 3 years now, and I feel like I am not getting nowhere. I'm a 45 year old male, 5'7", and I weigh 233 lbs. I've been at that weight for 6 months. I have had back surgery (over a year ago), so my back is kinda bad. I have high blood pressure and high cholesterol and I take medicine for both. I play racquetball 1-3 times a week and I may get on an elliptical every now and then and go for 30 minutes at 80-90% of my maximum heart rate. I had a physical last month and my EKG was good. My knees hurt a lot (probably due to my weight) and my right shoulder and elbow hurts all the time (I serve too hard too often in racquetball). I wonder if some of my constant pain is from the cholesterol medicine and I'm meeting with my doctor in a few days on that. I have a set of dumbells (10-40 lbs) and a bench. I have a pull-up bar and rubber bands for band-assisted pull-ups. I have those perfect push-up things you get from Wal Mart. I have a heart monitor with the chest strap. I have access to a good elliptical machine and racquetball courts. I have a good place to walk. My doctors told me running was bad for my back and knees. I have a terrible problem with eating late at night, and I think over half of my daily calories come between 9:00 PM and 4:00 AM in the morning. I want to lose weight and get in better shape, and I'd like some guidance. I'd like some ideas on how to stop eating so much at night. I'll wake up in the middle of the night and the first thing that pops in my head is "GET SOMETHING TO EAT NOW!" Programs, ideas, techniques, anything you can share with me will be greatly appreciated.
Just joined....need to start doing something
- Thread starter 2old4reps
- Start date
Hey 2old, welcome to the forum!
Well, the one thing that really stands out is racquetball... if I had a client with your set of injuries, the first thing I would tell them to do is not play racquetball! I know that it is a social thing as well... but it's not really worth re-injuring yourself all the time. I would focus on low impact cardiovascular exercises like elliptical, stationary bike, or swimming. Even a good treadmill might be OK as many treadmill decks now have more shock absorption than many outdoor walking surfaces. Because you have some injuries, I would suggest starting slowly with the cardiovascular exercise, then when your pain has subsided or you have your doc or therapist's clearance to do so, start some basic strength training.
As for diet, this can be much more challenging... I would suggest making one or two small changes per week. Once you have those changes mastered, then add a couple more. Don't try to overhaul your entire diet all at once!
This article is often very helpful.. it's long, but helpful
Nutrition 101 – www.body-improvements.com
Well, the one thing that really stands out is racquetball... if I had a client with your set of injuries, the first thing I would tell them to do is not play racquetball! I know that it is a social thing as well... but it's not really worth re-injuring yourself all the time. I would focus on low impact cardiovascular exercises like elliptical, stationary bike, or swimming. Even a good treadmill might be OK as many treadmill decks now have more shock absorption than many outdoor walking surfaces. Because you have some injuries, I would suggest starting slowly with the cardiovascular exercise, then when your pain has subsided or you have your doc or therapist's clearance to do so, start some basic strength training.
As for diet, this can be much more challenging... I would suggest making one or two small changes per week. Once you have those changes mastered, then add a couple more. Don't try to overhaul your entire diet all at once!
This article is often very helpful.. it's long, but helpful
Nutrition 101 – www.body-improvements.com