40yr old overweight nursing starting school, looking for some workout adivce

  1. This is a copy of a reply from the workout thread, hope folks dont mind the extra post as I am seeking a little more specific advice and having its own thread might get more replies, maybe...

    Hey guies looking for some advice here. I'm 40 and just starting nursing school this fall '11. I am 5'9" 272lbs (just got my mandatory physical) and very sedentary as most of my spare time now is sitting infront of the pc or drawing. Now, WAY back in the day I wrestled for 4yrs in highschool and worked out alot then, but even then i was between 160-170lbs, I have never been "small" if you will. And now I am searching for some advice on getting back into shape, slowly. Also, important to note, i am currently unemployed, uninsured, but I am very fortunate to have a loving and supporting family that will back me up on most anything I do (especially if it will get me out of their house and into my own asap )

    So, again, I am looking for some advice for a routine that a 40 yr old, overweight male can do at home. I dont have lots of $ to go throwing around, but I also believe its willpower more than $ that will get you in shape.

    My main concerns are 1) boredome, need some variety in the routine. 2) potential self injury, i'm no where near as young as i use to be, and as I said, I'm very much out of shape atm. Also dont think the ladies staffing the nursing school would have much sympathy for me trying to call out because I pulled something and can barley move, etc, etc. 3) I start nursing school in about 4 weeks so I would like to start building the "habit" of working out now.

    I have done some searching on the web and there are 1 million and 1 websites for working out, and 2x as many that will build you muscle "in record time" as well as "add 6inches to your penis" if you just send them your credit card number now... Could anyone recomend a site, or a "routine" heck, even a XL worksheet for tracking your daily work out, ill take any advice at the moment.

    Well, thanks for listening, I have to go do a 1mile walk now, trying to do that 1-2 times a day everyday, get my fat butt out from infront of the pc when the weather permits.

    See you in school soon
  2. Visit icarr757 profile page

    About icarr757

    Joined: Jul '11; Posts: 26; Likes: 15


  3. by   ddunnrn
    I was about 300# in nursing school, and although I was a little less agile than my more normal-sized peers, I had no problems keeping up. I have also been overweight most of my life, even for my height (6'6"). I recommend walking, walking, walking! It is not very stressful, and you don't need any special prep or equipment.

    The other issue is diet. I know in my own situation that I thought I was eating a better diet when I was trying to reduce, but I really was deluding myself. You can't have sugary soft drinks with empty calories AT ALL, if you expect to eat a balanced diet and lose weight. Ditto with sugary and starchy snacks. It basically boils down to the math: caalories burned has to be greater than calories consumed if you want to lose, and 1# of fat is 3500 calories, which means only 500 calories extra a day will put on a pound a week, and conversely you have to restrict 3500 cal. to lose a pound.

    I have lost weight in different times, but mostly when I was trying to follow a healthy lifestyle, rather than just focus on what was wrong with me. Nursing school is going to be stressful, so you have to be aware that you don't overeat to calm or comfort yourself.

    Good luck, and don't let others prevent you from reaching your goals if they discriminate against you for your weight. Nurses are just as overweight (if not more) than the general public.

    Dave Dunn, RN
  4. by   FlyingScot
    Portion control and a TRX.
  5. by   MusicEMT
    Eating right is a huge portion (no pun intended) of loosing weight/getting in shape.

    Protein, Protein, Protein and more protein.. Protein is the golden child of exercising.
    eat more protein.. chicken, steak, fish, nuts... etc..
    eat your veggies
    a good diet plan that alot of crossfit (the workout plan i do) gyms endorse is called the paleo diet.

    its not an easy diet, but it doesnt suck too bad eaither..


    my gf did this diet for a month and lost about 20 pounds. (i didnt do it because i need to gain weight lol)

    now on to exercising:
    start off slow by walking say a mile.. then after you feel comfortable walking a mile then walk for a few min then jog for a few min.. do this walk/jog switch for a mile.. then when you feel comfortable with that jog the whole way through.. then switch to jogging/running switching off every few min. and so on and so on once you can run the whole mile work on running longer distances. constantly challenge your self

    if you want strength training i recomend going to crossfit.com and doing their daily workout routine

    some of them you can do on your own. (like todays) some of them require a few pieces of equipment (mainly barbells and kettlebells)

    it is a VERY VERY INTENSE workout though so please consult your physician before doing it.

    if there is anything else just PM or post here and ill be happy to help!
  6. by   llg
    Sparkpeople.com is a website you might want to check out. It's a big site -- and can be a little overwhelming at first -- but it includes LOTS of good quality information as well as discussion groups, resident professional experts, etc. that will help you develop a healthy lifestyle. You can pick and choose from among the features of the site: you don't need to use it all. Just pick what helps you. And it is free. No money required.

    While you will find people following all sorts of diet & exercise plans on Sparkpeople, the site officially recommends and emphasizes an approach consistent with mainstream, scientifically-based evidence that leads to a gradual but LASTING improvement in your health, weight, and fitness levels. Fad diets and/or short-term fitness programs tend to be just that -- passing fads and short-term approaches that stop helping you when you stop using them. Sparkpeople promotes the establishment of healthy habits that you will be able to maintain for the rest of your life to not only get in shape, but stay in shape.
  7. by   Drotondi1518
    My friend, I use to weigh 300lbs. I have weighed 180-190 for the last 6 years. Follow the diet below to a T.

    Morning (when ever that is)
    1 bowl of Cereal with low fat **** (No Kiddie cereals)
    With 1 Bannana

    hour and a half later - 1 apple

    Lunch time-1 peice of meat size of a deck of cards with 1 cup of vegtables (Carrots/Greenbeans/Broc..ect.) 1 red bliss potato (smaller then a tennis ball)

    Mid afternoon snack- Small hand full of peanuts (DONT GO CRAZY/ SMALL HAND FULL)

    Dinner time same as lunch. (of course mix it up with different types of meats and veggies)

    Now here is the trick that will make you shed weight alot.. DO NOT EAT past 7pm and Drink 1 gallon of water (Try to) a day. A personal trainer developed this meal plan and it has kept me at my current weight for years. It will get boring. I suggest adding a little butter and salt/pepper to vegetables to make them taste better. Now, Stop eatting all junk food and grab a bottle of water and start your war against your weight. May the force be with you. I did it..you can.
  8. by   Drotondi1518
    Oh and get active. Anything that can get your heart rate going...
  9. by   MN-Nurse
    Quote from icarr757
    Well, thanks for listening, I have to go do a 1mile walk now, trying to do that 1-2 times a day everyday, get my fat butt out from infront of the pc when the weather permits.

    See you in school soon
    That will help. I lost about 65 pounds my last semester of nursing school. I had tried the gym memberships and everything before and I no longer had the funds so that was out. Weight watchers and other expensive programs were out.

    I did it by doing the things they tell you to do. Eat good food (veggies fruits lean meats) and not so much of it. No pop or sugary drinks - WATER. And a lot of it. No fast food, and no eating late at night (after 8pm). My shopping habits changed considerably. Bread, cereal, milk, cheese, and salty snacks were out and whole fruits and veggies were in. I basically added a ton more raw foods to my diet and got rid of fast food. Could care less if its organic. No more mochas at coffee shops - water and tea instead. Prepare lunch at home and bring it to school.

    For exercise, it was mostly walking. I would walk out my door and walk at a brisk pace for 30 minutes, then turn around and walk back. As I got in better shape, I walked farther and farther away from home. This started in the dead of winter - I got back from thanksgiving dinner and trudged through snow for an hour that night. I used the school's treadmills during open gym.

    I lifted some weights in my basement and did yoga. But my main exercise was walking and my main lifestyle change was my diet. I basically cut my calories and exercised as much as I could.

    I also got a ton of support from my classmates when the weight began falling off. I've lost 70 so far and have about 40 to go! Its actually harder for me to lose weight now after leaving school because of the great habits I was into.

    Good luck! You can do it.
  10. by   puravidaLV
    weight watchers...not online, but go to the meetings. Wife lost 40lbs, friend lost 120lbs, and a person at her meeting lost nearly 150lb+.

    Its basically teaching portion control which every American needs
  11. by   metricalpound
    There's only one way to lose weight - you need to burn more calories than you intake.

    Now everyone's different and each person is going to tell you a million and one ways in which they lost weight or how they think a person loses weight.

    From my own personal experience, the way I lost some weight, is that I found a goal that I wanted to attain that had nothing to do with weight lost but more about my physical ability. I'm working on running http://toughmudder.com/ and I've lost weight just by training for it.

    Yeah, I've changed some of my eating habits but I didn't go overboard or anything. I never NEVER look at a scale - I judge by how my clothes fit me. Also it feels good to see how my body could barely do something like run a mile and now I can run 5k with no problem.

    You will lose weight if you challenge yourself physically, change some of your eating habits and stay away from things that discourage you (i.e. for me it's looking at a scale).
  12. by   Nursing2102
    Start out slow. Boredum can be the silent killer when it comes to trying to lose weight because most people EAT when they are bored.

    Try to stay focused and if you are worried about injury by exercise. Just start out slow. Go power walking in the evening or early morning. Drink water- no soda or high calorie drinks. Control your portions.

    Don't worry about building muscle just yet, just try and lose weight first before you start weight training right away. Cardio cardio cardio!

    Good luck to you.
  13. by   Trenia
    Invest in an iPod or other type of mp3 player if you don't already have it. If you're bored while walking you can download a podcast the night before of something you enjoy. The time will go by much faster.
  14. by   akulahawkRN
    What it all boils down to is simple: calories. You want to lose weight? Burn more calories than you take in. No gimmicks, that's the secret. The hard part is making a plan and following it.

    Where things get complex is deciding how you are going to achieve your weight loss. You can choose to simply eat a little less and move around a little more. Keep the calorie balance negative every day and you'll lose weight. You can choose to add muscle mass. That has the effect of increasing your basal metabolic rate (BMR) which increases your calorie expenditure all day, every day. The downside is that by doing this, you may actually increase your weight initially.

    There are a LOT of on-line calculators for what your daily calorie needs are. Those are just estimates of your daily needs based on the typical person. They'll be reasonably accurate, but not exactly so. To determine your exact BMR, you'll have to spend some $$$ for testing. There's really no need to do that at this time. Search for a calculator, use it to estimate your BMR/Daily Calorie needs, and eat about 500 calories LESS than that.

    Walking? Great idea! Walk briskly for about 30 minutes per day, when you can handle that, pick 2-3 days per week and walk for 45 min. Increase that to an hour. As you start feeling comfortable, start doing some interval training with short jogs of a minute or two. Increase that until you're able to jog a mile or so without trouble. Continue your meal plan. You'll notice within a couple weeks that your clothes feel looser. Don't step on the scale yet... you may be heavier. That's OK. It's a short-term gain that'll reverse itself. Go by fit for a couple months.

    Any good, balanced diet that's perhaps a little "heavy" on the proteins will do just fine. Why? If you're eating complete proteins and in a sufficient amount, your body will use that protein to build or preserve your muscle tissue as it starts looking for fuel sources. That's going to be primarily fats.

    This stuff works. The Biggest Loser's secret? Calorie balance... I guarantee that if you're burning 12,000 calories per day and you only eat 5,000, you'll lose about 2 pounds of fat per day. Is that extreme? Yes. Most people don't have the time available in the day to burn that many calories. So, look to burning between 500 and 1,000 calories than you eat (no matter what that number is) and you'll burn between 1 and 2 pounds of fat per week. Every week. Over the course of a year, that's about 50-100 pounds of weight loss, primarily fat loss.

    Yes you will plateau. It happens. When it does, keep going. Change things up a little routine wise for a week or two, but keep going!