Over 40s home gym - training tips
Discussion
I used to weighlight but stopped 8 years ago due to too many injuries (worst was nerve damage on left side of body which caused prob 30-40% strength loss on that side, no more bench press!). I still have nerve issues but nothing major. Never been into cardio (get tired running a bath!), but bought a running maching and haven't managed to stick with it and since hitting 40 (now 44) everything seems hard work!
But at 6foot4 and 18stone coupled with high stress job I need to get into shape...so have turn garage into home gym. Could more knowledgeable people suggest good workouts and supplements? Been at it around 4-5 weeks so far and losing good amount of weight but I know its easy to lose at start. Target 16 stone.
My kit so far:
Nordic Cross trainer (love this! from a non-cardio guy this is now my go-to machine)
Concept 2 Rower
Running machine
Adjustable dumbbells (25kg each)
dip/pull up station
Kick/punch heavy bag (no real idea what to do with this)
Need to get a bench.
Typical routine every other day (ish)
either 10, 15 or 20 mins on runner to warm up (shorter if doing more weights)
2km row (drop this if doing more weights)
light weight work, plank, pressups, dips etc (or heavier and drop above)
Finish with 30 mins on exercise program on nordic.
diet...not great, fruit for breakfast (if I remember), soup for lunch, then tinned salmon or tuna, or chicken breast for tea Mon-Thur
Weekend is usually bad food Fri/sat, roast sunday. Though I skip bread for sausage/bacon sandwiches and have bazil or peppers instead.
Supplements, ON protien (not really doing weight but love the taste from old training days), iron tablets.
I'm sure loads I can improve on so tips welcome! Always hated cardio, but I'm starting to enjoy it - especially the cross trainer.
But at 6foot4 and 18stone coupled with high stress job I need to get into shape...so have turn garage into home gym. Could more knowledgeable people suggest good workouts and supplements? Been at it around 4-5 weeks so far and losing good amount of weight but I know its easy to lose at start. Target 16 stone.
My kit so far:
Nordic Cross trainer (love this! from a non-cardio guy this is now my go-to machine)
Concept 2 Rower
Running machine
Adjustable dumbbells (25kg each)
dip/pull up station
Kick/punch heavy bag (no real idea what to do with this)
Need to get a bench.
Typical routine every other day (ish)
either 10, 15 or 20 mins on runner to warm up (shorter if doing more weights)
2km row (drop this if doing more weights)
light weight work, plank, pressups, dips etc (or heavier and drop above)
Finish with 30 mins on exercise program on nordic.
diet...not great, fruit for breakfast (if I remember), soup for lunch, then tinned salmon or tuna, or chicken breast for tea Mon-Thur
Weekend is usually bad food Fri/sat, roast sunday. Though I skip bread for sausage/bacon sandwiches and have bazil or peppers instead.
Supplements, ON protien (not really doing weight but love the taste from old training days), iron tablets.
I'm sure loads I can improve on so tips welcome! Always hated cardio, but I'm starting to enjoy it - especially the cross trainer.
That doesn't sound like very much food, I would probably eat your daily ration after a 30min cardio or weight session!
Problem I always find is motivation, ideally want to be getting fit "for" something otherwise first time you have a break for holiday/illness/injury then it can be hard to get started afterwards.
Problem I always find is motivation, ideally want to be getting fit "for" something otherwise first time you have a break for holiday/illness/injury then it can be hard to get started afterwards.
wombleh said:
That doesn't sound like very much food, I would probably eat your daily ration after a 30min cardio or weight session!
Problem I always find is motivation, ideally want to be getting fit "for" something otherwise first time you have a break for holiday/illness/injury then it can be hard to get started afterwards.
Motivation has been hard - hence failing for many years to get into running. But after a few weeks with this new set up and I actually look forward to training. Hitting 40 was the killer though, everything aches more now and my energy levels are all other the place.Problem I always find is motivation, ideally want to be getting fit "for" something otherwise first time you have a break for holiday/illness/injury then it can be hard to get started afterwards.
ozzuk said:
I used to weighlight but stopped 8 years ago due to too many injuries (worst was nerve damage on left side of body which caused prob 30-40% strength loss on that side, no more bench press!). I still have nerve issues but nothing major. Never been into cardio (get tired running a bath!), but bought a running maching and haven't managed to stick with it and since hitting 40 (now 44) everything seems hard work!
But at 6foot4 and 18stone coupled with high stress job I need to get into shape...so have turn garage into home gym. Could more knowledgeable people suggest good workouts and supplements? Been at it around 4-5 weeks so far and losing good amount of weight but I know its easy to lose at start. Target 16 stone.
My kit so far:
Nordic Cross trainer (love this! from a non-cardio guy this is now my go-to machine)
Concept 2 Rower
Running machine
Adjustable dumbbells (25kg each)
dip/pull up station
Kick/punch heavy bag (no real idea what to do with this)
Need to get a bench.
Typical routine every other day (ish)
either 10, 15 or 20 mins on runner to warm up (shorter if doing more weights)
2km row (drop this if doing more weights)
light weight work, plank, pressups, dips etc (or heavier and drop above)
Finish with 30 mins on exercise program on nordic.
diet...not great, fruit for breakfast (if I remember), soup for lunch, then tinned salmon or tuna, or chicken breast for tea Mon-Thur
Weekend is usually bad food Fri/sat, roast sunday. Though I skip bread for sausage/bacon sandwiches and have bazil or peppers instead.
Supplements, ON protien (not really doing weight but love the taste from old training days), iron tablets.
I'm sure loads I can improve on so tips welcome! Always hated cardio, but I'm starting to enjoy it - especially the cross trainer.
Sounds like you're not very motivated to run so if I were you I would stop telling myself 'I will start' or 'I need to do that'. If it's not something you want to do, chances are you won't keep it up if you do start! Sell the running machine and buy a bench? Whilst cardio is slightly better for calorie burning than weight training, it won't really help with muscle gain sounds like a goal. Also, as frustrating and cliche as it sounds, it's the nutrition/dieting side that will be the main way you lose weight. Training will definitely help though but just don't set your expectations too high.But at 6foot4 and 18stone coupled with high stress job I need to get into shape...so have turn garage into home gym. Could more knowledgeable people suggest good workouts and supplements? Been at it around 4-5 weeks so far and losing good amount of weight but I know its easy to lose at start. Target 16 stone.
My kit so far:
Nordic Cross trainer (love this! from a non-cardio guy this is now my go-to machine)
Concept 2 Rower
Running machine
Adjustable dumbbells (25kg each)
dip/pull up station
Kick/punch heavy bag (no real idea what to do with this)
Need to get a bench.
Typical routine every other day (ish)
either 10, 15 or 20 mins on runner to warm up (shorter if doing more weights)
2km row (drop this if doing more weights)
light weight work, plank, pressups, dips etc (or heavier and drop above)
Finish with 30 mins on exercise program on nordic.
diet...not great, fruit for breakfast (if I remember), soup for lunch, then tinned salmon or tuna, or chicken breast for tea Mon-Thur
Weekend is usually bad food Fri/sat, roast sunday. Though I skip bread for sausage/bacon sandwiches and have bazil or peppers instead.
Supplements, ON protien (not really doing weight but love the taste from old training days), iron tablets.
I'm sure loads I can improve on so tips welcome! Always hated cardio, but I'm starting to enjoy it - especially the cross trainer.
Supplements - nothing is required tbh. Recommendations are fish oils and vitamin D. Most of the population is deficient in these. Whey is a good supplement to keep protein high - recommendations are at least 1.6 grams of protein per kilo you weigh per day (ideally over 3 or 4 meals). Kidney problems will NOT happen unless you have outstanding kidney issues. Creatine is great for training and would highly recommend.
Training - very dependant on what you like. If you don't like cardio, do more weights and vica versa. There isn't really a 'best way'. It's all about what you will actually stick to. Whatever it is, make sure you try to better the previous week each week. When you plateau or start struggling with training, take a rest week or deload and get back to it after and you'll feel much better.
Nutrition/diet/food - The only way to lose weight is eating less than you burn aka calorie deficit. Sounds like you are in a deficit so keep it up. if you start struggling and are tired and can't train as well, it may be worth bringing calories up slightly. The extra energy will mean you train harder and fidget more so it'll balance out the same anyway. Don't get disheartened when the weight loss plateaus a bit. When you start a diet, it's normal for weight to drop fast and then level off a bit. Just keep it up. Be mindful that all the hard work during the week can be ruined by one bad day at a weekend. Don't add a cheat day or cheat meal as these do NOT boost your metabolism, they're just very good at ruining the hard work you've put in during the week. The food/diet part is very much mental strength and adherence, much harder than it sounds!!
Hope that helps a bit.
LordGrover said:
Thought about getting a power cage? Makes squats, press and bench much easier/safer.
I had a smith machine, loved it, but am staying away from heavy weights - too many nerve issues. Overnight I went from pressing 105-110kg to struggling at 50kg. Its better, but I won't risk it and don't fancy months of physio again. I also get back issues hence so I'm really limited.And thank you Dan - great post. Creatine is good shout, forgot how good that was, I'll get some ordered.
Christmassss said:
thats a nice bit of kit - I hadn't considered a bike, something to look into - thanks!I'm 54 and did this 7 years ago, very similar equipment.
I get bored easily so need to change my plans accordingly.
Initially did a lot of rowing with a target of a 7.15, 2000m, did it but found rowing to hard.
swithched to weights for a few years but didn't like the bulked up look.
been keen on running for a few years now but still have to chop and change goals, 5k, 10k, 1/2m etc and sometimes switch to weights and running.
Motivation I find from seeing what younger people are running and the aim then is to eventually beat them in the parkrun or set a time for a 1/2marathon and go for it, these target can take a year or more.
Decide you want to be able to do 10 pull ups and keep going till it's achieved. I really don't measure anything, get a big mirror and take pictures over time.
Just try and eat less to start with, 3 meals a day and no grazing. or do a 8hr eating window.
good luck and enjoy it.
I get bored easily so need to change my plans accordingly.
Initially did a lot of rowing with a target of a 7.15, 2000m, did it but found rowing to hard.
swithched to weights for a few years but didn't like the bulked up look.
been keen on running for a few years now but still have to chop and change goals, 5k, 10k, 1/2m etc and sometimes switch to weights and running.
Motivation I find from seeing what younger people are running and the aim then is to eventually beat them in the parkrun or set a time for a 1/2marathon and go for it, these target can take a year or more.
Decide you want to be able to do 10 pull ups and keep going till it's achieved. I really don't measure anything, get a big mirror and take pictures over time.
Just try and eat less to start with, 3 meals a day and no grazing. or do a 8hr eating window.
good luck and enjoy it.
It really is all about calorie deficit to lose weight then when you get to where you are happy, it’s just about getting the right balance to maintain all your hard work.
I am 54 yrs old, 5’10”, 80kgs , very lean and the weight is mainly muscle, have no gut. Probably 42’’ chest, 31’’ waist, legs nice size for body shape so pleased with my physique..
I exercise 100 mins, 4 times a week, mainly cardio, using a elliptical trainer and the Concept C2 rower. Workout finishes doing tummy scrunches and light high repetition dumbbell press. Elliptical trainer great for legs and butt, C2 great for upper body so it’s a all over workout.
As Bob stated above , rower is hard, specially if you do it at a above average pace 4 times a week but it really does tone you up and as we know, the more muscle we have, the more calories we burn so it’s a win win. So use that rower, you will get your rewards.
Bottom line, toning up, weight loss is hard work so you have to really want it.
I am 54 yrs old, 5’10”, 80kgs , very lean and the weight is mainly muscle, have no gut. Probably 42’’ chest, 31’’ waist, legs nice size for body shape so pleased with my physique..
I exercise 100 mins, 4 times a week, mainly cardio, using a elliptical trainer and the Concept C2 rower. Workout finishes doing tummy scrunches and light high repetition dumbbell press. Elliptical trainer great for legs and butt, C2 great for upper body so it’s a all over workout.
As Bob stated above , rower is hard, specially if you do it at a above average pace 4 times a week but it really does tone you up and as we know, the more muscle we have, the more calories we burn so it’s a win win. So use that rower, you will get your rewards.
Bottom line, toning up, weight loss is hard work so you have to really want it.
ozzuk said:
Christmassss said:
thats a nice bit of kit - I hadn't considered a bike, something to look into - thanks!LimaDelta said:
Sorry to cut in but I have been considering one of those since my physio told me to stay off the rower - how are they for people with lower back issues?
Good question, I'm not 100% sure, i know that traditional stationary bikes are Ok for lower back issues but as these engage your arms, chest and back....i'm not sure.I'm sure if you speak to your local crossfit centre, they would be able to advise you properly.
First of all-44 is not old. I have two years on you and similar size (6 foot6, 16 stone) but I run Spartan races, ultramarathons, Lift, row, whatever I feel like.
If your breakfast is a mix of forgetting completely or fruit ..... skip it.
Warm up for 20mins? Are you working out in the Arctic? Use your time more productively and you won’t get bored. If you are doing cardio, do cardio (whether that is high intensity or low intensity depends on what you are after-but just plodding along to warm up Is potentially neither)
Rouge bikes are cool.
Don’t forget not being fat is 99.99999% Kitchen. The gym is not being weak, looking good and staying fit.
Oh, and if you are eating s
t on Friday, Saturday and Sunday (because I assume your roast includes Yorkshire puddings, potatoes, allsorts of junk) creatteen and protein powder seem like a waste of money. They are the icing on the cake to an impressive diet not to dump on top of a poor one.
If your breakfast is a mix of forgetting completely or fruit ..... skip it.
Warm up for 20mins? Are you working out in the Arctic? Use your time more productively and you won’t get bored. If you are doing cardio, do cardio (whether that is high intensity or low intensity depends on what you are after-but just plodding along to warm up Is potentially neither)
Rouge bikes are cool.
Don’t forget not being fat is 99.99999% Kitchen. The gym is not being weak, looking good and staying fit.
Oh, and if you are eating s
t on Friday, Saturday and Sunday (because I assume your roast includes Yorkshire puddings, potatoes, allsorts of junk) creatteen and protein powder seem like a waste of money. They are the icing on the cake to an impressive diet not to dump on top of a poor one. Edited by Tiggsy on Thursday 22 August 08:35
Personally IMO if motivation is an issue get along to one of your cheap as chips local authority leisure clubs during the day if possible and do something like spinning.
It can actually be good fun in a competitive group and hard work.
Make a few acquaintances and it's all a lot more enjoyable than sweating your bks off in a lonely cold garage.
Les Mills stuff gets a lot of stick but if you work you can enjoy a good workout and some nice scenery if you (perv) I mean stand/ride at the back.
As has been stated diet is the key..
It can actually be good fun in a competitive group and hard work.
Make a few acquaintances and it's all a lot more enjoyable than sweating your b
ks off in a lonely cold garage. Les Mills stuff gets a lot of stick but if you work you can enjoy a good workout and some nice scenery if you (perv) I mean stand/ride at the back.
As has been stated diet is the key..
And don't forget - if you go spinning (or anything like it) you are going to come home HUNGRY.
You're fat, so feeling hungry just means you are getting less fat = good. So don't pander to that feeling by wolfing down food on the basis you "earned it".
I'm trying to get a bit leaner right now as I have a couple of VERY tough obstacle races in the next 4 weeks and (as you'll know) one issue with being big is we are not good at endurance. Fastest way for me to lean out - wake up and get an hours run in...come home and NOT EAT. I don't eat till 2pm even if I've done a run at 6am. I then eat enough to fuel my weights session later in the day.
Don't starve yourself, but you got fat by enjoying eating food - you need to do the reverse of that now. Not eat, not enjoy it!
PS. I was 320lbs at my heaviest so I know what a slog it is.
You're fat, so feeling hungry just means you are getting less fat = good. So don't pander to that feeling by wolfing down food on the basis you "earned it".
I'm trying to get a bit leaner right now as I have a couple of VERY tough obstacle races in the next 4 weeks and (as you'll know) one issue with being big is we are not good at endurance. Fastest way for me to lean out - wake up and get an hours run in...come home and NOT EAT. I don't eat till 2pm even if I've done a run at 6am. I then eat enough to fuel my weights session later in the day.
Don't starve yourself, but you got fat by enjoying eating food - you need to do the reverse of that now. Not eat, not enjoy it!
PS. I was 320lbs at my heaviest so I know what a slog it is.
Thanks Tiggsy, definitely some food for thought there (no pun intended!).
I am cleaning up my weekend diet - not sure I can live without one cheat night but its starting to get into my head when I look at something unhealthy it will work against my gym work. Roast will become by exception (i.e. once a month or so).
Weighed myselfy last night, was around 18- 18.3 4/5 weeks ago, now 17.3 so going in right direction.
I am starting to enjoy the cross trainer more and more - so upping the intensity on there is likey a good option, its easy to watch a film whilst doing it which really helps.
I am cleaning up my weekend diet - not sure I can live without one cheat night but its starting to get into my head when I look at something unhealthy it will work against my gym work. Roast will become by exception (i.e. once a month or so).
Weighed myselfy last night, was around 18- 18.3 4/5 weeks ago, now 17.3 so going in right direction.
I am starting to enjoy the cross trainer more and more - so upping the intensity on there is likey a good option, its easy to watch a film whilst doing it which really helps.
ozzuk said:
Thanks Tiggsy, definitely some food for thought there (no pun intended!).
I am cleaning up my weekend diet - not sure I can live without one cheat night but its starting to get into my head when I look at something unhealthy it will work against my gym work. Roast will become by exception (i.e. once a month or so).
Weighed myselfy last night, was around 18- 18.3 4/5 weeks ago, now 17.3 so going in right direction.
I am starting to enjoy the cross trainer more and more - so upping the intensity on there is likey a good option, its easy to watch a film whilst doing it which really helps.
I no longer do cheats - instead I just made all my meals nice.I am cleaning up my weekend diet - not sure I can live without one cheat night but its starting to get into my head when I look at something unhealthy it will work against my gym work. Roast will become by exception (i.e. once a month or so).
Weighed myselfy last night, was around 18- 18.3 4/5 weeks ago, now 17.3 so going in right direction.
I am starting to enjoy the cross trainer more and more - so upping the intensity on there is likey a good option, its easy to watch a film whilst doing it which really helps.
I can eat a roast that is packed with meat and veg - but do without the potatoes, yourshire pub, bread sauce, etc. That way you get your cheats down to a monthly thing and just enjoy food in the meantime.
And if you look at a full roast and think it looks amazing - go stand shirtless in front of a mirror for 5 mins......does that look amazing?
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