General Health & Fitness - Stay/Get Back in Shape

I've been consistent with 1x week/fairly intense 2 hour workouts for about 5 years. It does the trick but I'm looking to add a bit more variety to the weights, and cardio needs to increase (only about 30 mins/week currently)

Lately, I've been adding in one other day of calisthenics or dumbbell work with good results. Planning to upgrade the home workout setup soon to allow heavy back squats and presses

Prior my workouts have only involved front squatting what I can easily clean, so IK I've been leaving a lot on the table
 
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i lift 4-5 days a week, get in plenty of low, med and high intensity cardio and eat .8-1 g of protein per lb of bodyweight.

i usually do at least 2 miles a day on dog walks, i conveniently live right in the middle of the 1 mile loop that is my neighborhood.
 
Cardio is where I struggle because I really don't enjoy it. Much prefer higher intensity but assume there's benefits to all levels

Was a lot better when I was hooping 1-2x week. It's been years now since that was regular

Contemplated getting a proper rowing machine but not cheap and kinda big
 
i hear you on cardio. i think mixing it up helps. i walk, run, ride a bike indoors and outdoors, do the elliptical and stair climber. i have a stationary bike at home, it was like $200 on amazon.... super helpful if i'm crunched for time and can't make the gym but wanna get in some cardio.

i rarely really want to do cardio but once i get 10-15 minutes in and get that runners high sensation with the endorphins and dopamine and endocannabinoids flowing i can go and go and go.
 
Moving my mom. I've went to bed exhausted each day.

I'm in shape, round is a shape.

In all seriousness I have to figure something out. In getting older and less agile daily.
 
UNCatTech said:
Moving my mom. I've went to bed exhausted each day.

I'm in shape, round is a shape.

In all seriousness I have to figure something out. In getting older and less agile daily.
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baby steps. committing to small changes is the best way to start and then you can work your way up.

walk up and down your block a couple of times a day and add to it from there. stay consistent.
 
Not much during the winter. In good weather, I spend a couple of hours a day working in the garden. It's enough to keep me flexible and keep my muscle tone up. I'm too old to be interested in much more. I don't have weight problems or any major health problems anymore other than mild hypertension.
 
4thgenheel said:
i hear you on cardio. i think mixing it up helps. i walk, run, ride a bike indoors and outdoors, do the elliptical and stair climber. i have a stationary bike at home, it was like $200 on amazon.... super helpful if i'm crunched for time and can't make the gym but wanna get in some cardio.

i rarely really want to do cardio but once i get 10-15 minutes in and get that runners high sensation with the endorphins and dopamine and endocannabinoids flowing i can go and go and go.
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The elusive runners high... lol Tbh I'm not sure I've ever felt it. Maybe because whenever I am doing cardio it's an uncomfortable 75-100% pace

After it's over I do feel good. But that in the zone I could run forever feeling? Never :ROFLMAO:

Adding a stationary bike is not a bad idea. I could see myself incorporating that 1x a week. Used to use them back when I was going to actual gyms
 
4thgenheel said:
baby steps. committing to small changes is the best way to start and then you can work your way up.

walk up and down your block a couple of times a day and add to it from there. stay consistent.
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I used to have a fairly large pool (big enough to actually swim). In the summer I would ride a bike 15 miles and then immediately swim 40 laps. I no longer have a pool or the bike. I joined a gym. Worked out consistently for 4 months and then quit but still was a member of the gym until my wife took over and canceled the membership. I just built a garage onto my house and stocked it with gym level equipment and justified the expense as an investment in my health. My wife bitched the entire time. I have been working out for the last 2 months but am sensing that same feeling of "I will do it tomorrow" I dread the thought of my wife saying "I told you so" so that helps, but to all you who stay motivated, how do you do it and do you ever sense weakness in your motivation? 5 days a week I make a smoothie of blueberries, banana, golden kiwi, walnuts, chia seeds, honey, yogurt, baby spinach / kale, broccoli florets, and avocado. It's actually decent.
 
Working my farm does the trick for staying fit. I add walking, about 3 miles a day with dog, because I really take my time on the farm and work slowly.
 
StrangePackage said:
Lift, jiujitsu, and jogging.

But really I just need to eat less😅
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My man. Same program here. I used to lift 3-5 times a week, but have scaled back to 2-3 due to BJJ goals. I've already hit 20 5 min rounds this week and will add 5-8 more tomorrow. My body has to rest and that comes at the expense of lifting. Compete at 208 in the Gi but I'm walking around about 215 right now.

What belt and how long have you been grinding?
 
Purple Nurple said:
My man. Same program here. I used to lift 3-5 times a week, but have scaled back to 2-3 due to BJJ goals. I've already hit 20 5 min rounds this week and will add 5-8 more tomorrow. My body has to rest and that comes at the expense of lifting. Compete at 208 in the Gi but I'm walking around about 215 right now.

What belt and how long have you been grinding?
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For scheduling purposes, I'm mostly just doing fundamentals level, so I'm about the most experienced white belt in the gym. Been rolling for 3 years and change.

I'm guessing you're a younger man, to be getting in that many live rounds. 😅 Us old farts can't do all that.
 
Callatoroy said:
but to all you who stay motivated, how do you do it and do you ever sense weakness in your motivation?
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Set a strict routine, keep it realistic, do not deviate. After a certain point it just becomes something you do

For me that meant adding what I need for a home setup, which it sounds like you already have. That extra time needed to go to and from the gym was enough of an excuse for me to skip days

I still don't look forward to working out, each and every week. But I know I'll feel worse if I do not
 
StrangePackage said:
For scheduling purposes, I'm mostly just doing fundamentals level, so I'm about the most experienced white belt in the gym. Been rolling for 3 years and change.

I'm guessing you're a younger man, to be getting in that many live rounds. 😅 Us old farts can't do all that.
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Turned 45 last week. I’ve got a pretty good open guard that leads to aggressive collar sleeve attacks and lasso guard sweeps. It allows me to conserve energy.

8 years deep with an extensive layoff around COVID. Three stripe purple.
 
Just finished up one of my favorite least favorite full body routines - 100 burpees

Been a while but started them back up last week. Good for when pressed for time

Goal is 10 mins without feeling like dying. Today was an uncomfortable 11:30
 
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