Workout help

[sambo73]

I didn’t post about it but back in June of last year I had a small stroke. They said it was because of my blood sugar. No real effects except my left side tingles all the time. I still have feeling in my left side…..and I’m a lefty so I use it everyday. When I had my stroke my A1C was 9.9. I went to endocrinologist and she put me on Ozempic. That was about 4.5mos ago. I went in weighing 258 and A1C was 7.9. My A1C is now 5.7 and I’m down to 224. Feel a lot better but now I’m flabby since I lost the weight. I turn 50 September 18th of this year. My goal is to be 195-200 by then. I need some workout help. I’m not trying to get jacked like The Rock but just want to lose the flab while dropping the last 25lbs or so. Looking at joining the gym in our town.

So what weight training/cardio workouts should I be doing? Should I be using protein powders? Pre and post workout drinks? My coordination isn’t what it used to be but it’s not bad. I’m coaching my son’s baseball team right now.

Thanks in advance


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[easeup]

it takes a lot of time for the ol man hide to draw back, excercise doing things you like to do like ride your bike or walking a lot and add in any kind of resistance excercise.

[glen]

Don’t take any pre-workout. It is unregulated and most are suspect-

Protein drinks if you are not getting what you need from consumption. And in most situations meal replacement drinks like Ensure are best option.

Workout- start by walking at a pace that makes you breathe hard for 150 minutes or more a week. Then add resistance training of some sort- I don’t care if it bands, weights, or pushing/pulling bodyweight. Just keep it challenging and moving forward

[rut-ro]

Don’t take any pre-workout. It is unregulated and most are suspect-

Protein drinks if you are not getting what you need from consumption. And in most situations meal replacement drinks like Ensure are best option.

Workout- start by walking at a pace that makes you breathe hard for 150 minutes or more a week. Then add resistance training of some sort- I don’t care if it bands, weights, or pushing/pulling bodyweight. Just keep it challenging and moving forward

Great advise here.

[MadHatter]

To reach that weight goal, calories in is where you start.
No amount of working out will matter otherwise.
Then follow Glens advice.

[Muskles]

To stay with it, it helps me to stay consistent with when I workout. Set a time like you would for going to work or an appointment. If you just workout whenever you have time, you'll skip days here and there until you're just not doing it anymore. If you need a schedule, there are plenty on the internet and YouTube. Find one that is realistic and geared towards your goals. Good advice from glen and MadHatter. There's also a workout accountability thread on here.

[SabreKiller]

If you haven't ever worked out or haven't in a long time, it may be worth your while to find a trainer. They should do a thorough assessment of your current physical status. Height, weight, body fat %, core strength, flexibility, etc. They can taylor the workouts to your goals. If not a trainer, most gyms will give you some fairly good advice on how to use and what equipment to use.

The key is finding a time that works best for you and sticking to it. Consistency is better than intensity. A little light cardio on a treadmill or elliptical followed by some light weight lifting, either free weights or machine weights would be a good start.

There's a plethora of good beginning workout plans on the internet.

[Shane]

Keto is the best fix for type 2 diabetes. There's no magic workout. Do some strength training and some HIIT (high intensity interval training) to get stronger and more fit.

[LeanMachine]

I can personally advocate for duke's boxing gym in your town. Workouts are BRUTAL. It is a blend of cardio weight training, and boxing skill/cardio. Chris, who owns it and runs it, is a great dude. I think they are $75 a month and no contract. Everything is classes. I think 5 am, 830 am, and 530 pm. You show up and everyone does the same workout at the same time. There are people there of all fitness levels. No need to self motivate. Just show up and do what you are told.

That being said, it is not needed. Like others have said, diet is 99% of it. Don't drink calories. Don't eat dessert. Don't eat bread. Don't eat pasta. Just those things will make a big difference.

And yes walk. Walk for as long as you can as fast as you can. Until you can jog. Then jog as long as you can as fast as you can. Until you can run. Etc.

[jshouse]

I can personally advocate for duke's boxing gym in your town. Workouts are BRUTAL. It is a blend of cardio weight training, and boxing skill/cardio. Chris, who owns it and runs it, is a great dude. I think they are $75 a month and no contract. Everything is classes. I think 5 am, 830 am, and 530 pm. You show up and everyone does the same workout at the same time. There are people there of all fitness levels. No need to self motivate. Just show up and do what you are told.

That being said, it is not needed. Like others have said, diet is 99% of it. Don't drink calories. Don't eat dessert. Don't eat bread. Don't eat pasta. Just those things will make a big difference.

And yes walk. Walk for as long as you can as fast as you can. Until you can jog. Then jog as long as you can as fast as you can. Until you can run. Etc.

that place sounds like the ticket.

people (still) poopoo crossfit but it has the same benefit of "No need to self motivate. Just show up and do what you are told."

that facet works wonders for most people, the group setting is very motivational. and yes, crossfit can be scaled to experience/fitness level, i havent gone in years but we had people of all shapes, sizes, and age in our classes.

[CrownKiller14]

Find a physical therapist at your local wellness center/hospital. It possibly could be covered by your insurance if you get your Dr to recommend. Going to a professional one time might save you dollars in the long run. If you listen to people on the internet and get yourself hurt it's gonna cost a lot more than paying a professional to give you a few recommended work out programs.

[jshouse]

Find a physical therapist at your local wellness center/hospital. It possibly could be covered by your insurance if you get your Dr to recommend. Going to a professional one time might save you dollars in the long run. If you listen to people on the internet and get yourself hurt it's gonna cost a lot more than paying a professional to give you a few recommended work out programs.

nah, thats too average. go to dukes and get after it.

[WItoTX]

I would take Glen or even Lean's suggestions. I would add to that, work in a lot of balance work. You can get other parts of your brain to make up for what may be damaged now. If you have the mindset that you want to get back to 100%, you will get there. Don't let anyone tell you otherwise.

[TXHUNT3R]

Great advice thus far!

All I will add it go slow and TRY to enjoy it! It takes time to be able to enjoy exercise but over time you will and come to depend on it to feel good.

If I don't move and use my body, I start getting stressed and feel like crap.
!

[sambo73]

Thx for the replies!


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