I’m an average guy who has always struggles with weight. depression tends to send me down some bad habits- not using as an excuse just the reality. I don’t like the small town I live in but I caregive for my parents - one of whom has developed some serious health issues this year- so moving is not an option. also a social anxiety type introvert so joining a group has its own challenges.
last time I felt healthy was 2 years ago- had saved money and went to Europe for 3 months. hiking and wondering ruins and museums was hard at first but by the end I was in my feet and walking from morning until late at night, actually eating fairly decent and was stronger then I felt in years. and I lost 50lbs… I was down to 244. walking all day didn’t wind me like it did at the start, and large hills and towns with uneven steps (109 from where my room was down to the restaurant and water area in one coastal Italian town) didn’t faze me. the sun and sea water all contributed to where I felt better then I had in years. but that was not something I can repeat due to $$$, so time to make changes at home.
came home and the day to day routine just gave me zero motivation, depression set it and two years later- while I did go back up to 298lbs, I am now down to 271lbs with diet changes, I need to start doing more. on top of caregiving I started a stressful toxic job in April and given the insanity of it, the daily pressure on my chest, no at 170/110, and the anxiety, I need to make changes now. saw a doctor, took some time off, and we discussed a few things- I am eating ok, -we are a cooking family- so vegetables and protein every evening-but need to drop breads and sugar (coffee, soda only time I use), daily exercise and keep a regular sleep schedule.
normally when I have started at the gym (which I am starting tomorrow), I head straight to cardio. I have asthma but a few preventative shots before I start tend to not make that an issue. I am also focusing on sleeping, and have started baths and controlled breathing (helped in past for the anxiety). cannot walk outside as we are covered in forest fire smoke (see asthma), so gym is my option.
i am here as I am trying to find a routine to do. most times I wander the gym and while the treadmill will assist with getting me to the point where I can hold me own in a gym, I just fumble around the rest, trying to find the right exercises to do. my focus is back strength - as that is usually what I hurt when I start this routine- legs just need firming up and have an ok idea what to do there. mostly mimic others for chest and arms.
any place I can find a good beginners workout? not looking for supplements, and would prefer not to spend money on apps unless I talk to others that use them. any you tubers for overweight men in 50s trying to slim down. help?
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from loseit - Lose the Fat https://ift.tt/Kw79EGQ
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