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


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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, an

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 offer

https://tourprepgolf.com/ is fantastic. It’s must be 10+ years old, but the subscription takes you thru a 6 month step by step workout that focuses core strength and swing fundamentals. Decent workout

Move more, eat less!

Sounds facetious, but people treat weightloss and fitness like golf - they want to find the secret or follow a specific plan, when if they just kept working with what they already have and improving it incrementally they would make much more progress.

Different things work for different people, primarily because people have different motivations. Not picking on anyone in particular, just taking the no sugar as an example. Sugar is not bad in itself, although the amount people consume may be. Cutting it out mostly just drastically reduces calories, as sugar is very energy dense, but some people find it easier to do this than track calorie intake and expenditure. This applies to pretty much all diets that have banned foods or similar rules.

Same with exercise, people will state specific plans they do, but at a beginner level pretty much any movement will help. However for many people spending $x on kit or a program motivates them to stick with it.

Find what works for you, find exercise you enjoy, find a balance with your diet that allows both health and pleasure. Don't feel you have to fit in a specific box of a plan or routine.

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I have lost 30 pounds last year. In three months.

I worked out a lot using cardio - treadmill and jump rope. I did Intermittent Fasting everyday. I counted my calories on most days and made sure I was on a deficit. But mostly the cardio did the job for me. I burned 30,000 calories last year January alone. It was crazy. I was happy with all the weight I lost but I knew it was not sustainable.

In the end I realized that I cannot out run a bad diet. So I started cleaning up my diet. I still eat fast food and pizza but I make sure I eat those in moderation. Most if the time I cook my own food now and use portion control. I have completely removed alcohol and I do not drink sodas, diet or not or fruit juices anymore. As they say, do not drink your calories.

Nowadays I still do cardio but more of to get fit, not to lose weight. I do it three times a week jump rope for 30 minutes or run on the treadmill for 30 minutes. I am planning on getting some strength training done this year.

I still do fasting everyday and I eat two times a day. I have a two and a half cup system that I use when I eat. 1 cup of veggies, 1 cup of protein and half cup of carbs. Sometimes I switch it up based on what my mood is.

I also make sure that I move a lot. I make sure I get to 10,000 steps before my day ends. Walking is so underrated and I used to laugh at walkers when I used to run half marathons. Walking to 10,000 steps means I have been moving for at least 1 hour and 40 minutes of my day.

Last November I went on a two week trip to the Philippines and I ate out everyday of those two weeks. I really missed our food. Haha. I gained 10 pounds when I came back to Canada. I golfed almost everyday but it was no match for the calories that I was consuming everyday. Believe it or not, I lost all those 10 pounds just by going back to my portion control and walking a lot. I did not have the strength to workout in those few weeks because of severe jet lag.

 

 

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I'm in the same boat as you, approaching 40 and need to lose some weight. I started eating clean and drinking water and it has helped.

I'm not a Pats fan but I recommend reading Brady's book. It's a fast read and the exercises at the end are fast and easy to do at home or in your office. It's a lot of low impact stuff too which translates well to 40 year old golfers.

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workout between 3-6 days a week. Need more yoga and stretching, I seemed to have injured something in my left ankle.

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I have been using the Peleton app on my ipad for the last few years and at $12 a month I honestly think its a steal. Recently I have started doing the running classes as well and I think they are extremely motivating. Just like with the bike there are tons of different classes too - beginner classes, interval classes, hills etc. I already had a treadmill and a $300 spin bike I bought of Amazon so I didnt need to expend too much money. Its not perfect but its a good 90% solution considering I already owned the two big pieces.

With the way they do their classes it is pretty amazing the amount you can sweat off in a 20 minute class. Also done some of their yoga and stretching classes as well. I had a severely sprained ankle about 18 months ago the required an ER visit and this is really the first time I've run since then, mostly been all bike.

I'm down 4 lbs since the start of the year but more importantly I am feeling good about it. Have cut out alcohol - for the time being - and started eating breakfast again.

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Ben training powerlifting/powerbuilding for the last year+, track my calorie/macro intake to make sure I’m in a maintenance for now and can adjust if I want to lose weight or add some. Use a flexible dieting approach of ensuring 80% of my intake is what most consider clean or also knows as single ingredient foods while being able to enjoy snacks or grabbing something like five guys or chik fil a

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i started with completely axing all soft drinks. I had been only sprite or other caffeine free for 5 years , but I drank too many of those , so in effort to cut sugar , I dropped them over Christmas break. Which leads to more water. Sweetening my coffee with local honey now , which of course is still sugar , but in an easier to process form , and supposedly less apt to build fat stores. Cut out all other sugary snacks at the same time. Just haven’t bought anymore. I’m down 4 lbs in 3 weeks from just that.

 

I already eat pretty well as i cook 75% or more of our meals , and I’m big on clean dishes because my system simply rejects greasy , or heavy foods. So we aren’t eating fried chicken and lasagna every week. In fact maybe once a year. And I abhor fast “ food” , so it’s a rarity at my house. Finishing up a home sunroom addition now and I think a stationary bike for that room is in my future. I’m around 204lbs right now and would like to see 195ish be normal. I’m 6ft 3 for reference and wear a 36/32 trouser. So I’m not big really. But am carrying a dad tummy for sure. Lol. But it’s shrinking with just the sugar drop.

 

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Yep I’ve discovered Pellegrino and actually quite like the taste. But only have drank around 1ish a day. Usually with lunch.

 

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Take more ibuprofen.

Last night I continued..dead lifts, bulgarian single-leg squats, lat pull downs, dumbell rows, incline presses and bench press. That is taxing at my age. Already started to incorporate some yoga recently after years away from it (dummy). Starting to actually pay attention to carbs...which is tough when you love all the great IPA available around here! Breakfast today was yogurt with liquid glucosamine mixed in, fish oil, and two eggs - whittling out the carbs a little. Starting to see a golf fitness pro which means my workout time will be integrating in bands, rolling, and other strange stuff...My body will probably thank me.

If you don't take fish oil, consider it. When I started tuna/dorado/yellowtail fishing years ago it was life changing. Omega-3s, baby!

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Wish I could drop the sugar entirely, as in assorted after dinner sweets. My oldest addiction is a hard one to free up from.

Currently nursing a jammed left thumb (slightly aggravated last night on the bball court) and a bunged left elbow/shoulder/bicep tendon strain caused by overdoing incline bench press.

So that being said I still hit the gym and do what I can until the left arm starts screaming at me, and still able to jack up hundreds of jump shots with my good arm. It sure makes you appreciate 100% health when you're carrying an injury that holds you back from a proper routine.

Gotta try me some fish oil!

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Headed back to gym past 2 weeks. Been 18 months. Sore. Find rowing machine excellent cardio and great for upper back which posseses positives for swing. Will employ more muscle confusion and variability to routines but lots of legs and core. Lots of cardio with interval training. Better diet and going to supplement with vitamins. Gunning for full shape in 4 months that exceeds conditioning I had 2 -3 years ago which was decent for this 50 something guy.

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P90X/X2 work great if you can follow the program. I haven't tried the newer version(s).

The comment that you can't out workout a bad diet is pretty accurate. You want both for the best results.

I have been sedentary for more than the last year because of a relocation. I quit playing volleyball and going to the gym. Turns out where I am in Atlanta is a volleyball wasteland which was a bit of a surprise. I did join a course recently and have been walking 9 a few times a week. I am not ready to walk 18 yet but I feel my endurance is improving. I'm also trying to clean-up my eating and hope to get some gym time in too shortly.

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Started some strength training 3-4x a weekSuperSpeed protocol - just started week 4Nutrition - eating better, more meals brought to work instead of eating out

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My wife and I are getting back into Keto. We are now mixing in intermittent fasting (18:6). I have ballooned up to 290 lbs over the last few years, and as someone that is barely 6'0 and now 35, I need to do something major. I want to be at 200 by the end of the year. My college lacrosse playing weight.

My plan is to start with the 16:8 and transition to one meal a day. We are more educated and prepared this time around on keto and determined to drop major weight this year.

Also using kettebells at home and walking the majority of my time on the course. Once i lose some weight I am also going to start a running program. Right now the weight is affecting my feet/knees too much to start running.

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