beginning training

[62flint]

I am a 52 year old, That is just begining my journy trying to get back in shape . Started with MTN TOUGH body weigh program and plan on progressing from there.
My questions are how long before I can realistically notice a change?
Should I consider any supplments and if so what?
My goals are simply weight loss of about 20-30 pounds, strength training and endurance. I am not lookign to be competing in a Iron man but at 50 my check engine light definatly has come on.

 

[Coach Chris]

90 days minimum for any change
Creatine Monohydrate
I have a 64yr old athlete that competes in triathlons regularly.
You can do anything you put your mind. It's all about what sacrifices you're willing to make to achieve it.
Good Journey!

 

[JJOutdoors]

I am a 52 year old, That is just begining my journy trying to get back in shape . Started with MTN TOUGH body weigh program and plan on progressing from there.
My questions are how long before I can realistically notice a change?
Should I consider any supplments and if so what?
My goals are simply weight loss of about 20-30 pounds, strength training and endurance. I am not lookign to be competing in a Iron man but at 50 my check engine light definatly has come on.

Depends on what you mean by "notice a change." And it depends what your program is and how extremely you implement it.

If you're 20-30 lbs overweight, a loss of just 5 or 10 lbs can be noticeable. Grab a 10 lb weight and jog around the block with it, and then do it again without the weight. Maybe not a huge difference, but you'll probably notice it. You'd probably notice that loss in the mirror also. A fat loss rate of around 1lb/week would get you that in a few months, and it wouldn't require crazy diet change. Get more restrictive in your diet change, and you can whittle that time down.

Also, carbs cause your body to retain water, so cutting carbs will cut water retention, making you lighter and appear leaner. It's not going to burning fat, but it's worth mentioning.

Body weight is great, but getting into the gym and lifting some weights will help progress the strength portion. Creatine monohydrate raw powder is cheap and helps a little to have energy to execute lifts.

And find an enjoyable way to do moderate intensity cardio, if you don't already have one.

If you want to lose weight and gain strength at the same time, stay in a bit of a caloric deficit you track with a food tracker app, but keep your protein high. Around 1 gram per pound of bodyweight per day is a fine general goal to shoot for. According to body recomposition studies, more protein tends to be more effective. (Whey) protein shakes help with this. You'll be more satiated through your day and less tempted to eat things off program.

Your goals seem very attainable, so just stick with your program, and it won't take you too long. Best of luck.

 

[Shoshone13]

It’s never too late to start! I grew up involved in about every sport. My metabolism was through the roof and I could eat whatever I wanted. Fast-forward a few years and I was now 70 pounds overweight and struggled walking to the mailbox. In 2020 my wife and I decided enough was enough and got our life back in order. We started exercising and completely changed the types of food we were eating and I lost all 70 pounds. All I can say is that’s the best thing we’ve ever done (outside of our kids of course). We moved from Utah to Alaska a few years ago and I went on my first Sheep hunt this last year which was a huge accomplishment alone from where I was at.

The food you eat will be as critical as the training you do. If you’re not already doing this, I would suggest tracking everything you eat and get a good idea of your overall caloric intake. In order to lose fat you absolutely need to be eating less calories than you’re burning. Be careful with this though because too steep of a deficit will cause you to lose muscle. Other posters have mentioned this, but you only want to be losing about 1 pound per week.

Having said that, if I were in your position, I would be less concerned about the scale and more concerned about body recomposition. In other words, instead of training to “look good” start training for performance. You might carry a little more body fat at first, but you will find that you’re overall energy levels are much higher than if you were at a lower body fat percentage.

Sorry for the ramble. Good luck with your journey brother and I hope you accomplish what you’re looking for!

 

[*zap*]

e-z does it but do it....

 

[BA_Crosho]

Good info in this thread. If the goal is to lose weight, you just need to make sure you burn more calories than you eat at the end of the day. Exercise will help, but you need to watch the diet. Weights and and cardio a few times a week is a good start. I'll get easier as you go. Keep the protein up too

 

[mtnbound]

I am a 52 year old, That is just begining my journy trying to get back in shape . Started with MTN TOUGH body weigh program and plan on progressing from there.
My questions are how long before I can realistically notice a change?
Should I consider any supplments and if so what?
My goals are simply weight loss of about 20-30 pounds, strength training and endurance. I am not lookign to be competing in a Iron man but at 50 my check engine light definatly has come on.

With a good program and proper eating, you can see changes pretty fast. Just be sure to watch your workload, as too much can work against you. Get a chest strap heart rate monitor and add some zone 2 aerobic work to help with recovery.

 

[Old_Norther]

This is fantastic. Nothing better for you than to start investing time and energy in your health. One thing to keep in mind as you begin: nothing moves if you dont. Early in your journey, seek to change lifestlye habits that have you sitting, riding, or watching. Choose options that get you up and get you moving. Don't call it a workout, call it a lifestyle choice. This will help you build momentum, help you enjoy living your daily life, and also get you in shape faster.

If you're looking for a program that you can do in addition to the daily movement, check out this one that I made specifically for folks in your situation. It's totally free to download, just hit the link on my website. Feel free to DM with any questions you have.

Sportsman S&C | mysite

www.jakejensenstrength.com