Getting in Shape for 2020 - What are you guys doing??

[themasters78]

So I've decided that 2020 is the year I get back in shape. Just turned 40 and I've gained a ton of weight in the past two seasons.

I'd like to lean up a bit and get more flexible.

I've done P90X and P90X3 in the past with pretty good results along with some yoga programs.

But I want to try something different. Maybe a circuit training program. Something 4-5 days a week.

I've also planned on cleaning up the diet and enter a calorie deficit for 2 months to kick start the weight loss.

 

 

[2012BFT]

Wife and I got bit HARD BY THE peloton bug... and are both hooked. On week 14 or so and ive lost over 20lbs. I feel great, it's quick and convenient... and it's something I actually look forward to doing. I wasn't super overweight or anything when starting, but haven't worked out in a while since having to young kids... but got out golfing last week and even my swing and rotation felt so much better.

 

Looking forward to keeping it going and a more fit 2020.

[Sean2]

No change from what I have been doing. I walk when I play golf, and I also do quite a bit of hiking. When the weather is poor, I will go to the gym.

[Warrior42111]

First, and you mentioned it already is diet, you can’t out work a poor diet.

For me right now I’m 4 days in the gym 2 days strength 2 days core and cardio. Strength days focus on total body movement and I superset push and pull exercises. Cardio days I do some ladder work and core movements then do some form of hit. I’m interested PM me and I can send the exact workout.

also if you haven’t worked out in some time ease back in. One your body needs time especially if you’re going in calorie deficit. Two form might be a little off and that plus heavy weight equals injury.

best of luck

[BB28403]

Overall just have a golf mindset. Trying to eat better to have a better golf body, more available energy. But not go very strict on the diet because we all know that those don’t work. Someone offers me a doughnut, it’s one doughnut in a month. No big deal. Remember to give yourself an indulgence or 2.

trying juicing, again... or I will. When I feel like getting all the veggies together haha.

doing resistance band excercises, dumbbells, treadmill. Reading books and having fun!

[dasams]

You wrote 'But I want to try something different'. Ever thought about giving up sugar? As in no more cookies, ice cream, etc. It's sounds drastic but it really isn't. Back in '09, I read an article about Steve Nash giving up sugar and I'm thinking 'No way. Can't be done'. A few days later, I woke up and realized I don't need surgery foods. Cold turkeyed that day. Three days later, I was offered chocolate chip cookies and they looked like crap to me. Haven't touched one since and no desire. Give up sugar. Maintain an active life style. Eat whole foods. Your body will do the rest. GL and Happy New Year.

[themasters78]

wow thats crazy you mentioned that.

this morning I had coffee for the first time without sugar. Small step but its a start.

 

[tigerfan23]

Try DDP Yoga.

It's yoga with a bit extra Calisthenics. Challenging as you get along but noting that will kill you.

It's my go to in Jan - April.

I used to be a gym rat but life happened.

 

 

[MtlJeff]

My experience is for someone over 30 it's almost impossible to lose weight and keep it off without exercising regularly, a lot of people can change their diet and lose weight quickly but it's too easy for people our age to fall back because of dinners and parties etc.. especially if you travel for work

So whatever excercises you pick, make sure you will keep doing them long term

I'd also recommend finding some healthier foods that you still really enjoy. That way even when you cheat you are doing it with food that is better for you

[Hawkeye77]

I've managed to keep about 16 pounds off of 20 or so I got rid of a couple of years ago. I don't exercise regularly - in the winter unless I go hunting, I'm pretty sedentary. Now, I eat at home for lunch 95% of the time during the work weeks and during the winter I'm pretty conscious of portion control and what I'm eating in particular, so it can be done. In the golf season I'm walking enough, walk when I mow the front yard, lol, and do enough otherwise that I get away with some poorer eating habits. When I was eating out for lunch more often than not I was definitely "maintaining" a lot more tonnage, lol,

 

For 2020 I'm doing what I do every year at this time. Sit around on my butt and think about different ways I might actually exercise! We do have a treadmill that never gets used. I did clean out the spare room full of years of crap it was hiding behind shortly before Christmas, but somehow after I put together the new bed frame and set up the queen sized bed down there so my daughter's boyfriend would not have to sleep on the couch this time around, the treadmill ended up on the wrong side of it -- my wife and I were just laughing yesterday about when or if I'll move the darn bed and rescue the treadmill. He enjoyed having a place to hang stuff. ;-)

 

Odds are now we've got a nice room and space that has been "recovered" the treadmill will be moved this coming weekend and I may start using it a bit and see if I can stand the boredom. I also bought some resistance bands for some golf specific stuff (still unused and looking great), but waiting on elbow MRI and likely post-surgery before I even think about what I'll do with them.

 

Oh, and I did just buy a book for us older folks that is supposed to be good for golf-related exercises (and resistance bands are a key part of her thing) - it will be here Saturday. When this thread pops up in another year it will be interesting to see if I did more than skim it, lol.

 

Two things led to my not being nearly as rail thin as I used to be all those years ago - (1) getting married, and (2) making the decision after seeing some pretty bad injuries and getting more out of shape that as of about age 36 I was 100% done playing pickup basketball, which during all my years of education I played at least 5 times a week and even when first married played at least 2X per week, plus city league type crap. Cost me a ton of fitness but by then I wasn't playing often enough that I was getting the benefits and just a matter of time before an ankle or knee disintegrated.

 

Never got into "going to the gym" - respect those that actually do that.

 

 

[Greyghost18t]

I am working on this as well. Over 40 and need to drop 25 pounds. I have a 2 year old so getting to the gym is hard, wife is working on moving up the ladder so I am the one that is home first and taking care of everything. My exercise is walking during lunch and when its not winter, walking golf course, walking after work with Son, and softball. Never been a gym person.

I need to change the diet as well. For breakfast i am trying to do eggs, oatmeal, cereal, larabars, and my coffee each day. The problem is trying not to eat out or order in and actually cook.

What are some things you guys can recommend.

[monkeyboy]

I am ready to pull the trigger on Pure Distance Golf / Drive 400 regiment. I have gotten a bit stale at the gym and don't really do any exercises focused on improving my golf swing. Their program looks interesting and is cheap. I plan to follow it very strictly.

[Coy M]

I spent the last year rehabbing my shoulders and hip so that I can exercise and play golf pain free (I'm 25 btw). I spent a lot of time and money seeing PTs researching and learning on my own time, and just overall learning my body. Today I feel the best I have in 3 years. This year I want to focus on golf specific programming along with regaining my over all strength. Along with strength training I want to continue to work on full body mobility & stability. I have't been able to make any decent swing changes due to not being able to practice without pain. Now that I can practice pain free I want to also find a coach and work with them long term to make some lasting swing changes. 2020 is going to be awesome!

[Nard_S]

Less salt, fat & sugar. More cardio, flexibility & strength training. More golf balls & more sleep too.

[tigerfan23]

My problem is I drink a lot of coffee and I put cream and sugar in my coffee - Probably 200 calories 2-3 times a day. That's approx 500 cal on garbage.

Switch to black yesterday. It will take a while to get used to it but already a few days in and i think I can do it.

Working out with weights now is almost out of the question. I've abused my body for 20 + years - football through college, heavy weightlifting from 18-35 and golf mostly drunk without stretching for the past 6-7 years.

Started a DDP yoga program yesterday. I can usually commit to some sort of workout for 3-4 months until golf starts but it's getting harder every year.

 

[MtlJeff]

You ever try just putting skim milk in coffee? I've been doing that a while. I honestly don't find much difference

[Krt22]

Almond milk and a single Splenda works for me

[tigerfan23]

I've gone black. You know what they say

 

[CincyJCK]

Great thread to start, should be some good stuff here.

I’m coming up on 40, and I travel a ton for work (200+ hotel nights a year), so both diet while travelling and working out are significant challenges. The weight has added on pretty consistently little by little over the years.

First goal is to clean up the diet. Plan is to go towards a low carb approach (Keto maybe?). Intermittent fasting also fits my travel schedule well.

Second, is prioritizing movement while travelling. Committing to working out consistently on the road isn’t easy, so my goal will just be to move more while travelling. Yoga/stretching, walking, etc. Getting workouts in will be a bonus.

I will second the Peloton recommendation. I don’t own a unit, but have access to them while in certain hotels. They are fantastic, creating a motivating environment even when working out solo.

 

Best of luck to everyone with their goals

[bogeyk]

When I start a diet and exercise regiment I usually quit coffee(cream and sugar) and switch to green tea served black. It’s not too harsh to drink black and I notice the benefits pretty quickly.

[PepsiDuck]

At 36 now and still progressing with the Wendler 5/3/1 program...would love to get to my goal weight of 180...last weighed in at 172 a couple weeks ago.

[mws92]

Big Sugar will hopefully go down like tobacco did. Watch the numerous Netflix documentaries about it and it will scare the snot out of you. If you can start by eliminating added sugar (any form natural, Stevia, Splenda, etc) that isn’t paired with a lot of fiber in one thing per day for a week, you can build momentum and cut it out completely. Things like almond or pea milk with a little vanilla extract in coffee can help a lot. I like pea milk as it’s a lot less water intensive on the environment than almond or soy. Ripple brand is available at Target and tastes great.

 

[i*windows]

I like the hasfit.com sfuff they have workouts to suit everyone, and they are free

[slcgolfer]

I can't stand working out indoors, so I needed to devise a new plan for this year. In addition to downhill skiing, I have added skate skiing and classic nordic skiing. Both are full body workouts and skate skiing will help develop more explosive power with the legs. In addition, I can do both right after work or even at night.......already feeling much stronger after a few weeks of this. It will be interesting to see the results come Spring time.

[Doubletripledouble]

Kettlebells kettlebells kettlebells

You can do so much with these things it’s been a game changer. I’ve gotten so much stronger, but they also are great for burning calories. I do something like this:

Halos 5 each side

Swing 10 reps

sumo deadlift/squat 10 reps

Swing 10 reps

rows 7 each arm

swing 10 reps

I do three sets and rest 3/4 minutes between sets.

 

The kettlebell snatch is probably one of the best kettlebell exercises you can do for cardio.

The half Turkish getup is my personal favorite for core

check out Body fit by Amy on YouTube. Her channel has a ton of great kettlebell stuff, especially for core.

[Wedgefromhere]

Keto diet and intermittent fasting

Stretching

Superspeed Golf

Will incorporate resistance training later this year

[mikpga]

Simple things...

More walking...

Improve diet...

Golf swing specific stretching...

 

 

[dlow206]

Going to start the fit for golf program. Main priority is general overall health/fitness, and i thought i might as well do something that may have a positive impact on the golf game.

I also want to try to drop about 10 pounds. I find i lose weight by eating more carbs and less meat. Even to me that doesn’t really make sense given the rage of low carb. But i think it really comes down to the fact i eat less calories overall when a higher percentage of my calories come from carbs. For example, i’m usually satisfied with one bowl of homemade spaghetti vs. if i eat low carb i feel the need to eat like a 16oz steak.

[b.mattay]

Push/Pull/Legs split. 5 exercises per workout with a top working set of 8-12 reps or 16-20 reps taken to failure. Bring on the gainzz

[Chunking]

I'd like to get back down to 190-195lbs. Currently at 205 lbs/ 6'2".

I'm trying to drop my meager 18 index to single digits (see "signle digits or bust thread), so a lot of gym time won't be available.

With my limited time, I'm doing more work at the range ( 4x /week +), yoga (15-45min/ day), walking the dogs (45 min. 4 days/ week) and weights (bench, deadlift, rows) 3 days per week. Nothing heavy or to0 taxing, mostly to try and work on my flexibility, maintain strength and avoid injury.