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Old 01-19-2014, 01:53 PM   #1 (permalink)
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Title says it all. I am getting older. I am severely out of shape, unless you count round. I also have a persistent shoulder injury that prohibits me from moving my arm at or above shoulder height, to the side or behind me. Oh and I smoke so the fatter I get the harder it is to breath.

So any suggestions on how an older, fat, out of shape smoker can start a regiment to get back in shape.

At this point anything that will not further degenerate my arm but help me get some of my strength and energy back.
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Old 01-19-2014, 02:00 PM   #2 (permalink)
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Diet will work wonders. A diet and 45 min of exercise 3-4 days a week lost me 30 lbs in 5 months.
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Old 01-19-2014, 02:04 PM   #3 (permalink)
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I try to walk the 7 blocks to the store everyday to get smokes and a few rolls of mini donuts..
And the walk makes me thirsty.
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Old 01-19-2014, 02:15 PM   #4 (permalink)
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i'm a daily runner, so...

but for anyone starting out, start with just 20 minutes at a quick walk.
if you feel good, then do a full 30 minutes.

DO THIS EVERY DAY! but do not over do it or you will be sore.

if you are doing the 30 minute walk and barely sweat (i can run for miles during the winter and sweat very little)
then start at a slow trot, then up to a jog, then to a run.

i would suggest buying a form of entertainment so it's not a dull grind.
i have a treadmill in front of a tv that is hooked to netflix.

another tip is ONLY eat when you are hungry.
this sometimes affects my relationship with family members when i tell them i'm not eating even though they just made food...

i still have and wear the wet-suit i bought when i was in highschool...
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Old 01-19-2014, 02:18 PM   #5 (permalink)
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Going low carb for a few weeks will shed pounds quickly but is not really healthy for long term. It is nice tro see results right away to get you motivated. If you are serious about losing weight and getting back into shape go see your doctor and get a physical, talk to the doc about what you want to do, find a nutritionist and an trainer.
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Old 01-19-2014, 02:40 PM   #6 (permalink)
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I try to walk the 7 blocks to the store everyday to get smokes and a few rolls of mini donuts..
Thanks for the laugh of the day
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Old 01-19-2014, 02:42 PM   #7 (permalink)
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Originally Posted by Mstrtal View Post
I am getting older. I am severely out of shape, unless you count round. I also have a persistent shoulder injury that prohibits me from moving my arm at or above shoulder height, to the side or behind me. Oh and I smoke so the fatter I get the harder it is to breath.


Thank you for forming the perfect paragraph to describe MY current situation.
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Old 01-19-2014, 03:21 PM   #8 (permalink)
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Chronic injuries are something you need to be very, very careful with. It sucks to make progress with your fitness only to tweak something the wrong way and sideline yourself. I would suggest meeting with a physiotherapist, personal trainer, or kinesiologist for some advice and perhaps help developing a safe workout plan.

In terms of diet, you can start with cutting out easy-to-identify "bad" foods all the way up to daily caloric tracking. I prefer stringent tracking, it makes you really think about what you are eating and it makes you maximize your diet for the calories you are allowing yourself.
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Old 01-19-2014, 03:27 PM   #9 (permalink)
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Thanks for all the advice. I am mostly worried about the shoulder effecting anything I try. I was told by the doctors that my shoulder will never get better and slowly get worse. Eventually I may loose the use of my arm due to the nature of the injury and nerve damage. So anything I do will have to have little to no impact on my right shoulder/arm.
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Kick back and enjoy the atmosphere, sexy girls at my school keep me sane through the worst lectures by the worst professors

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Old 01-19-2014, 04:15 PM   #10 (permalink)
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In that case, consider the Couch to 5k running plan.

The Couch-to-5K Running Plan | C25K Mobile App

It's a slow progression to get you to the point where you can crank out a 5k without trouble, although you'll want to talk to your doc because even running can have some impact on the shoulder.
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