I haven't worked out in 3 years. It shows. I can't even figure out how to get started it seems. Energy levels are at an all time low. Not good considering I'm now 43. I used to work out ( moreso weight lifting ). Now, I know I need something that would give me a boost to get me back in order. I'd like to make quick strides by the early August, where, by that time, I should be down about 20 lbs. along with a few inches... Goal is to lose 30 to 35 lbs of fat by November. Any suggestions?
Sounds like we are of a similar age, and probalby a similar fitness based on what you described. I'm going thru the same experience now. There's a lot of good recomemdnations in this thread, but find what works for you and what you enjoy (that was the key for me, it should be a fun experience while challenging at the same time).
Food is obvious, but don't go on a diet, just make good choices and moderations ia key. Eat the things you like, but think about and monitor how much of the "bad" choices you make. I would not cut them out completely, b/c you're more likely to break down and binge eventually. Gradually ween yourself down in how much of the "junk" you eat, but don;t forget to treat yourself sometimes. The body wants what the body wants, so give it to it from time to time. Oh, and drink lots of water, as much of it as you can.
As for exercise, my recommendations from personal experienc would be to forget lifting initially. If that's what you want/prferred, reward yourself with that after you've sustained some cardio for a few months.
Walk/Jog - just get your cardio up, break a sweat, go at your pace which pushes you but allows you to keep going...slow and steady since you want this to be a life change, not a 6 month burst and then your back on the couch.
Swim - if you have access to a pool, and you don't mond it, it is IMO the best workout there is for your entire body while not beating up your joints (ankles, knees, hips primarily). Build up your stamina and distance over time, but get in the pool once or twice a week.
Bike - indoor or outdoor, depending on where you live and your means, easier on the joints, but good cardio and leg work.
Stretch, and then do Pushups/Situps - do it in front of the TV at night, or in the morning. Make it part of your routine. Stretch your body out (that burns calaories, then do some sit ups and push ups, even if you only do 25 - 50 day (you'll do more over time) make it part of your routine. Do it during commercials, make it a game, keep score. If you're married/dating, get your wife/gf involved as something you do together.
Just be active. Go for longer walks/hikes if you can, park in thefurthest spot from your office or wherever you're going, take the stairs, if you take an acutal lunch at your job, take 10-15 minutes of that time and go for a walk. If you eat at your desk, then force yourself to walk for 10 minutes during the work day. Every step counts
Record what you do - keep a diary, write down what you eat, how much you exercise. There are a number of calorie and exercise tracking apps that are pretty helpful. myfitnesspal, calorie counter, etc... Yo can enter your current weight, your goal (while I agree not to make weight your ultimate goal, this is a helpful tracker to use), and when you want to achieve your goal, and it will give you your recommended calories per day to accomplish it. It tracks your calories eaten and burned based on the info you enter, and will help you manage to your goal.
Once you've sustained some type of activity for a couple of months, give P90 or Insanity a shot. You'll be more effective at it, and less likely to get injured. It will definitely increase the calorie burn.
Good luck, it is definitely more challenging to cut the lbs. and speed up your metabolism as you get older, but very achievable.
