Re: Re-Building my body (HELP!)

"Jeff" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Hello, am new to this group and have been lurking for a while. I am 42
years
old and out of shape. I worked out 5 days a week for 22 years (In the
military) then retired, stopped working out and gained 70 lbs. Current
weight is 270. I havent done anything physical except work in the Desert
in
Kuwait last year where my weight dropped to 220 but I gained it all back
upon my return and now am back to 270. I recently had some heart skips,
palpatations and spent two days in the hospital. It turned out to be
simply
a potasium deficiency but it was enough to scare me into action. I live in
a
Condo with a workout room. The room has treadmill, climbers, stationary
bike
and weight machines for anything I need to do (I think). If possible I
would
like some input and reccomendations. My long term (I year) goal is to do
the
following:

1. Be down to 220 lbs or less
2. Gain an equal amount of muscle for the weight lost, I would like to
build
up my chest, arms, shoulders and tighten up my thighs and all over
generally. (I am tired of looking like one of the fat guys I used to get
on
everytime I look in the mirror, (And so is my wife) want to get back to
the
way I used to look).
3. Build stamina. I would like to be able to do my 2 Mile run in less than
18 minutes (Passing for someone my age in the Army)

I have joined The Presidents Challenge to set some sort of goal. Where do
I
start? Can I build muscle while simultaneously lose weight or do I
neccesarily need to diet before working on body building?

Any input would be appreciated.

Thanks
J

Well, sounds like it may partially be an eating problem as well as a
physical activity problem. You need to worry less about the actual physical
weight (Lord, I can't believe I'm saying it!) And more about what physical
condition you are in. If your lifestyle perpetuates being sedentary and
eating poorly at home, this may be why you are getting out of shape. You
will find, as you gain muscle mass you will lose the body fat. There really
are few reasons to actually carry a lot of body fat unless it's intentional.
Few people in this world are fat because they have no choice. Work on the
diet and concentrate on the basics. Protein and complex carbs. Stay away
from those simple sugars. (Lord, No Sweet Tea - That just ain't right!) As
far as the potassium, you need to stop by Kroger and pick up some nanners.
Best way to get your potassium.

Jeff said:

Hello, am new to this group and have been lurking for a while. I am 42 years
old and out of shape. I worked out 5 days a week for 22 years (In the
military) then retired, stopped working out and gained 70 lbs. Current
weight is 270. I havent done anything physical except work in the Desert in
Kuwait last year where my weight dropped to 220 but I gained it all back
upon my return and now am back to 270. I recently had some heart skips,
palpatations and spent two days in the hospital. It turned out to be simply
a potasium deficiency but it was enough to scare me into action. I live in a
Condo with a workout room. The room has treadmill, climbers, stationary bike
and weight machines for anything I need to do (I think). If possible I would
like some input and reccomendations. My long term (I year) goal is to do the
following:

1. Be down to 220 lbs or less
2. Gain an equal amount of muscle for the weight lost, I would like to build
up my chest, arms, shoulders and tighten up my thighs and all over
generally. (I am tired of looking like one of the fat guys I used to get on
everytime I look in the mirror, (And so is my wife) want to get back to the
way I used to look).
3. Build stamina. I would like to be able to do my 2 Mile run in less than
18 minutes (Passing for someone my age in the Army)

I have joined The Presidents Challenge to set some sort of goal. Where do I
start? Can I build muscle while simultaneously lose weight or do I
neccesarily need to diet before working on body building?

After a layoff you can lose fat and gain muscle simultaneously for a while.

I'd recommend losing some weight before running; daily 2-mile walks.

For getting stronger and adding muscle, the most important thing is to squat
deep and heavy twice a week.

After squatting, work on heavy compound exercises; military press and row, maybe.