The three best upper body lifts are bench, lat pulls, and shoulder press.

Apr 24, 2024
4:17:10pm

Cougar Junkie Truly Addicted User

The three best lower body lifts are squats, lunges, and leg press.

Three sets of 10. Gradually increase the sets to 12. Then increase the weight, and go back to sets of 10.

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Cougar Junkie

Bio page: Cougar Junkie
Joined: Oct 10, 2001
Last login: May 4, 2024
Total posts: 10,217 (12 FO)

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Messages

Author

Time

Keeping with the theme - let’s say someone has not been to a gym in 10+ years

Mexicougazul

Apr 24, 4:07pm

What’s the goal? That will always need the question that drives the answer

cougaman

Apr 24, 4:07pm

A very easy program is Stronglifts 5x5 + some cardio

slappy

Apr 24, 4:11pm

Agree with this. Although it's more than 30 minutes, it's well worth it.

HandwovenBox

Apr 24, 4:56pm

Best thing first is fix your diet.

ordinary tri guy

Apr 24, 4:13pm

This is true. One cannot out-exercise a bad diet.

Cougar Junkie

Apr 24, 4:18pm

Other than too much Diet Coke, diet is controllable. First 25 lbs have come off

Mexicougazul

Apr 24, 4:18pm

I would add low pace cardio (zone 2 HR) at an incline for 3miles 2-3x a week.

ordinary tri guy

Apr 24, 4:24pm

Better morbidity and mortality data with exercise over any specific diet

cougfanz

Apr 24, 4:18pm

Please show the data where running a couple miles a day will overtake fastfood

ordinary tri guy

Apr 24, 4:21pm

Here ya go

cougfanz

Apr 24, 4:26pm

The study didn’t take into consideration an average american diet and was

ordinary tri guy

Apr 24, 4:35pm

are you just trying to make it onto this list?

Digital Gangsta

Apr 24, 4:52pm

Take an L for what? That science is peoven cals in needs yo be less than cals

ordinary tri guy

Apr 24, 6:10pm

The original poster didn't say one thing about losing weight or calories

Digital Gangsta

Apr 25, 9:03am

That's a fair point as I did make an assumption that the move back to the gym

ordinary tri guy

Apr 25, 9:30am

Here you go....analysis of hundreds of studies

runnincoug

Apr 24, 4:29pm

It depends on what "overtake" means. If you want to be not-fat, eat less.

Belboz

Apr 24, 4:32pm

Agree. Diet trumps all in weight gain/loss.

cougfanz

Apr 24, 4:34pm

My guess is most Americans would trade a long life for weight loss.

Cougar Junkie

Apr 24, 4:36pm

A couple of years ago, I started lifting weights

Belboz

Apr 24, 4:38pm

For many years, I've been a shockingly fit but fairly fat guy

Digital Gangsta

Apr 24, 4:35pm

I guess it all comes down to how a person defines fit.

ordinary tri guy

Apr 24, 4:46pm

And if you want longevity ... exercise wins too.

runnincoug

Apr 24, 4:55pm

this might be why your tris are so ordinary

Digital Gangsta

Apr 24, 4:35pm

The three best upper body lifts are bench, lat pulls, and shoulder press.

Cougar Junkie

Apr 24, 4:17pm

start with walking and extremely light weights on any lifts

Digital Gangsta

Apr 24, 4:19pm

I’ve been walking approx 40 mins per night, 5 nights per week

Mexicougazul

Apr 24, 4:23pm

I’d follow this guy around:🙂

Brisco

Apr 24, 4:24pm

yes, I'm sure you would, but we're talking about fitness routines now

Digital Gangsta

Apr 24, 4:27pm

Depends on what you want to do? Build muscle? Build endurance? Lose weight? Just be more active?

RealTaysomHill

Apr 24, 4:28pm

More active, build up some strength and endurance

Mexicougazul

Apr 24, 4:30pm

Start slow. Injury will set you back. You're older now and your body won't recover as quickly as you remember.

HarlemCoug

Apr 24, 4:31pm

My suggestions:

Archaea

Apr 24, 4:33pm

this is really terrible fitness advice. You're recommending primarily isolation

Digital Gangsta

Apr 24, 4:45pm

For a beginner? If you want snatches, clean and jerks, deadlifts

Archaea

Apr 24, 4:47pm

doesn't matter the experience level, you just go ligther

Digital Gangsta

Apr 24, 4:49pm

Well, I know about motivation, so those simple, isolated lifts give

Archaea

Apr 24, 5:00pm

Squats and deadlifts are not hard to learn

HandwovenBox

Apr 24, 5:00pm

Squats and deadlifts are hard to do correctly.

Archaea

Apr 24, 5:03pm

Nah, plenty of youtube videos show how to do them. No spotter nor belt needed.

HandwovenBox

Apr 24, 5:09pm

I disagree for an out of shape older person.

Archaea

Apr 24, 5:56pm

Walk

RC Vikings

Apr 24, 4:37pm

Remember the saying "take a long walk off a short plank?"

TNT

Apr 24, 4:59pm

TNT never does what he's told.

Archaea

Apr 24, 5:01pm

Squats but with the caveat that you dial in your flexibility and form to do them properly first

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