Losing weight, toning and getting fit

jc1961AA

Long time since i have been in this forum, but I am back trying to get some kind of fitness. At the age of 56, I am thinking that there is still some fitness left in me...
My goals are to lose the spare tyre that i have got around my waist, get fit and trying to tone my body. I have unfortunately an incision hernia (after donating a kidney), so i am limited on what i can do (no heavy lifting). I have decided to stick to a program that don't make me spend too much time at the gym. It consists of running on the treadmill (or using the rowing machine), run for 300m as fast as I can (after warm up of course) or row 500m and then do a 40 rep exercise (weight, kettlebell, machine etc) without stopping (well trying not to). I have started with 5 sets of each, already increased to 6 this week, and will add an extra set until i reach 10 sets. As i get fitter, i will increase slightly the distance on the run/rowing. Has anyone with some fitness experience could tell me if this a good programme, or would they change anything. Thank you

J

psuLemon

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

There are plenty of solidly structured programs that are body weight based that might be a good start. In reality, anything that is based around progressive overload will provide you good gains.

TavistockToad

Depends what you mean by 'fitness'? I'm a runner, and cross train on a bike so my fitness is pretty good for those things. Put me on a rower and I would probably be rubbish...

Maybe try setting yourself some more specific goals?

jc1961AA

psuLemon wrote: »

http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

There are plenty of solidly structured programs that are body weight based that might be a good start. In reality, anything that is based around progressive overload will provide you good gains.

Thanks, quite a bit to read there.

RangeBoss

First of all. Good for you donating a kidney. That automatically puts you in a very special category.

I’m 57 and have really focused on getting back into shape over the past 6 years. I have some limitations related to weight restrictions due to injuries.

This summer I decided to invest in a personal trainer. Great move. I shared my goals and restrictions. She came back with 10 sessions teaching me all kinds of new exercises that I can do. Love it and have a renewed enthusiasm about working out. I’d encourage you to try finding a good personal trainer that can work with you.

Good luck and let me know how it goes.

Enjoy

Motorsheen

We you say "losing weight', I'm guessing you want to lose fat rather than muscle.

It's no secret.... but maintaining a clean diet is key. (there's lots of conversation and opinions on this, right?)

and yes, mad respect for donating the kidney.

best of luck

jc1961AA

Motorsheen, yes that spare tire that goes around my waist. One issue is that i love food (I guess i am not the only one), and tend to eat really fast until i feel full. That's something i really need to change and I know it.
Training has been going well, minus picked up an injury on my right wrist, but it's not stopping me too much. I am already on 8 sets per session and i have added since this week an extra session of a more heavier lifting. I am already feeling fitter. So far I can say that i am exactly where i wanted to be which is great, but I can't wait to really see the results, I will review my training regime probably at the end of January and tweak a few things if needs be.

Mwpennybac, personal trainer is not an option because of the financial pressure. But I try to read plenty of materials and picking up things as i go along

Motorsheen

jc1961AA wrote: »

Motorsheen, yes that spare tire that goes around my waist. One issue is that i love food (I guess i am not the only one), and tend to eat really fast until i feel full. That's something i really need to change and I know it.
Training has been going well, minus picked up an injury on my right wrist, but it's not stopping me too much. I am already on 8 sets per session and i have added since this week an extra session of a more heavier lifting. I am already feeling fitter. So far I can say that i am exactly where i wanted to be which is great, but I can't wait to really see the results, I will review my training regime probably at the end of January and tweak a few things if needs be.

Mwpennybac, personal trainer is not an option because of the financial pressure. But I try to read plenty of materials and picking up things as i go along

@jc1961AA

Keep up the good work, Homeslice!

remember, it's a process, not an event.

Hang in there.