I have two main goals this year. First, I'm getting married this fall and my fiance wants to get in better shape before the date. And, she wants to lose some weight before we have any kids. A few weeks ago she decided to go on a diet and start exercising more consistently. So I have to go on a diet too... Second, I took up rock climbing this summer with a friend. Our goal for this summer is to get good enough to climb outside, we live close to one of the best outdoor climbing places in the country. He's a little better than me so I need to lose some weight so it's a bit easier for me to be a better climber.
I need help.
Former athlete and power lifter who still worked out in his late 20s but used weights sparingly. Too many squats and bench presses in H.S. and College. Now, father of two (33 years old) working close to 55 hours a week. Need to lose 40 LBS to enjoy these beautiful kids and wonderful life properly. I don't want to lift a lot of weights and I do stairs all day long at work. What would you all recommend? I will try my best to answer follow up questions.
And probably like everyone, time is extremely limited. Between cooking, washing, cleaning, playtime, feeding time, errands and the like, I'm lucky to get an hour a day to unwind.
Diet and lifestyle choices are like 90% of it man. Eat well, drink a lot of water, sleep enough, stretch, exercise when you can (park in the farthest spot from the store, take your kids on bike rides on the weekend, lots of ways to get exercise in), try meditating to manage stress etc.
This. The cleaner your diet is the less time to will need to spend exercising. I don't really worry about my calorie count. I just don't stuff myself at any meal and I make sure I eat something if I get hungry between meals. Your macro nutrient priority should be: protein, fat, fibrous veggies, fruit, starchy veggies, good carbs (oatmeal, brown rice, sweet potatoes), very little other carbs (flour, processed grains, sugar).
As far as exercising goes, find an activity that you enjoy and concentrate on that. If you aren't making progress as quickly as you like find some sort of exercise routine that you enjoy and do that. All of them work as long as you are smart about your form and don't push yourself too hard too fast.
Good luck
