Great job! I am also in my 30s and weigh less (and am more healthy / in shape) than I probably ever have been. I was a fat kid, so it was hard to break the habits. These last 25 lbs tho have been a bitch.
hell yeah. good work. I used to be out of shape, not fat though, but I was weak and had pains. sciatica, lower back issues, tight muscles, no flexibility, terrible cardio health. but I started training 3x week + cardio 2x week a few years ago and I've never felt better in my life
Thank you for your support. Yeah my upper body is kind of a mess right now like you when you started out. Building up new muscle mass there will be way more difficult than controlling calorie intake and doing cardio like a mad man. That will be my next step, I almost burned enough fat to at least be happy on that front.
I found success doing calisthenics. it teaches proper form and injuries are far less common than weight lifting, which seemed risky doing when I had back trouble. I've been able to build up my glutes and back muscles (and the entire posterior chain) in a slow steady progression. strengthside on youtube was my start. they have some great videos on the subject. from there I joined a calisthenics/bodyweight program and also just hit the local playground and hop on the monkey bars or whatever.
Absolutely. Finding out how many calories you burn during the day and then you count the calories you eat. It correlated with intermittent fasting for me as I only eat two meals per day but I don't care about that.
The best workout routine is cycling because it's gentle on your body so you can fit more calorie burning into the day. I also swim sometimes and now I'm at the point where I jog for 10 miles twice per week and I ride my bike for about 250 miles on top of that. But if you're fat you don't want to jog at all.
What I find noteworthy is that I think starting out fat made me a better, more efficient cyclist. If you really have to put in work to get up to speed you're really getting to think about how you can maintain your tempo. And the extra weight really amplified mistakes when you're confronted with uneven underground. Now I use my whole body as a shock absorber to glide over hindrances without pushing my weight into the ground which would otherwise cause me to give away precious energy into a downward direction instead of focusing it into going forward.
Thank you! The first two weeks are hard but then it kinda snowballs into more and more good habits. I'll lose a couple of pounds more and then I'll go into bulk to get more upper body strength.
Ironically eating enough to build up muscle mass looks as difficult for me now as it was to reduce my calorie intake when I started out.
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