Need Advice @ 58

[rbaron]

Hi All,

I just turned 58 yrs old and I am beginning to get to the gym at least 3 times a week. I do the treadmill for 20 min @ 3.2 to 3.4 speed. I then get to the weights. I seem to jump around doing one exercise after another but never the same things each workout.

Ex;
Monday: bench press, flys, biceps, triceps.
Wednesday: bench, arms, calfs
Friday: Bench, arms, thighs

Basically I need a routine that I can follow that won't let me miss any parts to exercise.

Can someone help with that?

I am overweight and diabetic so I am not sure what protein drink or pills to take.

Thanks in advance...

[JustAddWater]

Beginners Routine

This might be useful to look at - many have had excellent success with it.

In terms of supplement, correcting your diet is the most important thing before you ever want to consider supplements, although a good multivitamin is useful, and whey protein can help meet your protein needs at certain times of the day and following a workout.

If your health concerns are serious enough (diabetes certainly is), talking about diet/exercise with your doctor is not a bad idea.

[hrpiii]

that is a good beginners routine. You may also want to put that cardio after your weight training.

[rbaron]

The workout that I was directed to was this:

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)

Military Press
Lateral Raises

Dips (as many as possible)
Tricep Extensions


Day 2: Legs, abs

Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

So....... does Day 1 equal Monday, Day 2 Wednesday and Day 3 mean Friday? If that is the case then the chest and triceps only get worked once a week. Is that correct?

Please advise.

Thanks

[mitchcumstein]

Originally Posted by rbaron

The workout that I was directed to was this:


So....... does Day 1 equal Monday, Day 2 Wednesday and Day 3 mean Friday? If that is the case then the chest and triceps only get worked once a week. Is that correct?

Please advise.

Thanks

Yes it does. You can do it T/TH/Sat too. Just keep a day in between for rest.

[roKstar87]

I think you should do more cardio since losing weight should be your primry goal imo due to being overweight and diabetic

what are your stats?

[rbaron]

Well I am 58 years old, retired, 6-00" tall and weigh a whopping 276lbs. I carry most of the weight in my gut. I do cardio ie treadmill for about 20 minutes and a distance of 1.08 miles. Sometimes a little more depending if my legs hold out.

I am insulin dependent and my doctor and everyone else say's that the insulin is what is responsible for the weight gain. My doctor also say's that there are some promising drugs coming out to help with the weight.

Thanks....

[calvin43215]

Originally Posted by rbaron

Well I am 58 years old, retired, 6-00" tall and weigh a whopping 276lbs.

I'm just a few years behind you, so I can certainly relate to your "march of time" issues.

The way I see it, your main concern should be dropping that weight..which is going to be REALLY tough while on insulin. But, if you could get down to your ideal weight, there might be a chance you wouldn't be insulin-dependent anymore. If I were in your shoes, I would do two full body workouts every week just for overall fitness. Make them challenging, but don't go all out. One thing I have discovered as I get older is that it takes me longer to recover. Leave at least two days between workouts. At the same time, do three cardio sessions a week, increasing your time and distance each week. Finally, go for a brisk walk every evening after your final meal of the day. Not a slow stroll, but a walk that makes you break a sweat. Try to work up to a few miles every day.

As a 276 pound diabetic, you have dug yourself a deep hole. Getting out is going to be a long, hard struggle. Keep in mind that your are literally fighting for your life. Congratulations on taking the first steps.

[rbaron]

Calvin43215,

Thanks for the advice and for the encouragement. I know that I am in a bit of a bind but as the new year approaches it is time for some type of realistic new year resolutions. One of them should be to lose weight. For my sake I hope I can at least keep that one resolution.

I'll let you know how I am proceeding.

Rich

[vassille]

Just my opinion on this matter,

I think the diet is key to sucess when you are diabetic. My dad is border line but his sucess for not crossing the line was totally due to his diet. The only reason to use a lot of insulin is to break down carbs. I know carbs are good but as a diabetic carbs need to be held to a minimum. Going on a high protein/veggie diet and lowering carbs considerably will lower you need for insulin and not to mention it will also make you lose weight.

[chunky499]

Originally Posted by rbaron

The workout that I was directed to was this:

Day 1: Chest, Shoulders, Triceps

Bench press (8 reps x 3 sets)
Incline Dumbbell Press (8 reps x 3 sets)

Military Press
Lateral Raises

Dips (as many as possible)
Tricep Extensions


Day 2: Legs, abs

Squats (7 reps x 3 sets)
Leg Presses (8 reps x 3 sets)

Hamstring Curls (10 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Crunches (20 x 3 sets) (add weight if 20 is easy)
V-Sit ups (as many as possible x 3 sets)

Day 3: Back, Biceps, Forearms

Lat pull downs (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Deadlifts (8 reps x 3 sets)
Dumbbell Shrugs (hold at the top for 2 seconds)

Barbell Curls (8 reps x 3 sets)
Dumbbell Curls (8 reps x 3 sets)

Wrist Curls (12 resp x 3 sets)

So....... does Day 1 equal Monday, Day 2 Wednesday and Day 3 mean Friday? If that is the case then the chest and triceps only get worked once a week. Is that correct?

Please advise.

Thanks

my name is bill cole and i also am 58. i need to lose about 20lbs. i have had 2 back surgeries and am a little concerned about the squats and the back work out. i have had 7 fusions in my back and would just like to really do the upper body. so what do you guys think. thanks..............bill

p.s. i have worked out before. i played college football but that was a long time ago. i just dont want to hurt myself, you guys opinion on this matter.

[hrpiii]

Originally Posted by chunky499

my name is bill cole and i also am 58. i need to lose about 20lbs. i have had 2 back surgeries and am a little concerned about the squats and the back work out. i have had 7 fusions in my back and would just like to really do the upper body. so what do you guys think. thanks..............bill

p.s. i have worked out before. i played college football but that was a long time ago. i just dont want to hurt myself, you guys opinion on this matter.

back injuries are just a killer in the gym, but you can get some great workouts without increasing the risk of more injuries. I know, been there.

Stay away from squats. Stick with leg press/hack squat/leg extensions. All these have back support and allow you to push a little heavier weight, and work in the 10-12 rep range. No need to be pushing super heavy stuff.

Upper back - t-bar rows (ones with support for the chest), db rows, upright rows, lat pulldown wide & narrow grip. You might try cable rows with a med. weight, as you don't want to have to much pressure on your back to support the movement. Reverse flys on an incline bench, or seat fly machine.

There are lots and lots of exercises. Start with light weights, and find that range where you are getting a good workout, but not hurting your back to support that amount of weight.

[Shaft]

I'm 59 and have excellent results from working out every 4th day. An older person needs more time to heal than a younger person. Also if a younger person is in a rut a four day program will probably help him also. Most guys just don't let their body heal. They work the heck out of it and wonder why thay get no results. Do your cardio, quit eating all bread. Drink protein shakes and a protein or breakfast bar during your workout. Mine takes 2hrs or more sometimes. The protein bar recharges you. Also it's very important to do some Yoga every day and stretch after work outs. Especially the chest! Don't try and lift like these younger guys. Also if you get an injury ice it and don't return until it's better. You will get injuries. Just don't ever quit.

[vassille]

I would consider HRT too if there is no other health problems. Higher testosterone levels does wonders for fat loss and muscle building in the older folks.