Staying consistent with training

ironharbor45 said:Since I’ve got a family and a job that eats up way too much of my time, I get why people ask. I work out for my health; I'm often tired, but I'm persistent.
I hit the gym Tuesday, Thursday, Saturday, and Sunday. If I’m feeling under the weather, I might skip one. If I’m absolutely exhausted or just slammed with work, I’ll do a shorter or lighter session. Being disciplined and not quitting easily is everything to me. My wife thinks I'm crazy sometimes for heading out to the park after a full day at the office in the dark. The payoff is that I’m healthy and at an ideal weight at 45. How I look isn't really the point, though it helps, I guess. :-)
I’ve only been doing this for a year and a half, but I think it’s fair to say that working out 3 or 4 times a week has become a lifestyle.
That’s consistency for me. No quitting, no backing down. If it's raining, I use the stationary bike in the room. If I'm dead tired, I still put in at least thirty minutes. It gets repetitive and a bit boring sometimes, but I have a goal. I also constantly come up with new routines or exercises just to break the monotony.
Even Schwarz said there are 24 hours in a day, and it's not true that there isn't someone who can find one hour to exercise. He's probably right...

I like what was written above. I tend to think along those same lines. I'm always busy with something; that's just how I was raised, and it works for me. Though, I've had phases where I did nothing at all.

What I've realized lately is that when you make working out a priority, you actually do it. Other things just fall away—the less important stuff, like pointless coffee dates with friends. At one point, I was obsessed with power walking three times a week with a club. That kept me consistent at first; it was paid for, and a friend kept me motivated. Eventually, I just got hooked. The result was that I went regardless of the weather—rain, sun, ice, snow... mindless coffee hangouts were either dropped or moved to the Santa Monica Pier, or Central Park, or just the riverbank... eventually, the group started showing up to the pier just for coffee. :-)

I have a practical question. I'm 45, and a friend bought me a 3-month circuit training package at the gym. It's twice a week with a trainer, and I start in two weeks. It’ll be Tuesdays and Thursdays for an hour each session. I assume it’ll help build muscle mass, which I definitely need.

But since my actual goal is to lose FAT, I'm wondering if I can squeeze in some solo cardio sessions between Tuesday and Thursday, and if so, which days would work best?

I've read that those "rest" days between workouts are pretty crucial, so I'm not sure if cardio counts as rest from weight training, or if I should just take every other day off—whatever I'm doing—just to let my muscles recover.

I'm pushing 50, and I've realized I want to age healthily. My goal is to drop this fat I've been carrying for half my life, ease the pressure on my bones and spine, and lower my risk for cancer and whatever else. I've convinced myself that if I shed most of this fat and maybe mess around with some autophagy, my body will basically "reset."

What do you think—would doing cardio three times a week alongside the two circuit sessions be overkill?

Don't tell me it's too ambitious; I just want to know if it's too much for the muscles.

I've decided to sacrifice three months of my life. I'll isolate myself from everything except work just to hit my target—which is losing 45 pounds so I can eventually just maintain it and live a normal, healthy life. I was inspired by some guy at the gym who pulled it off in about six months; he got ripped and everything, and now he doesn't even show up anymore. He’s just living his life. He has a bike and rides around, but he put in those six months and solved the problem. That's my plan. 🙂

Diet is key, obviously. I get that.

That circuit training routine will handle the fat loss all on its own.
Just keep in mind that once you hit 45, you shouldn't be pushing things too hard. Personally, I’d just gauge how I’m feeling over the weekend and maybe toss in an extra cardio session on Saturday or Sunday alongside those two scheduled workouts.
When people hear "cardio," they usually think of running, walking, cycling, swimming, or hitting the elliptical, but it can honestly be anything. I personally do my cardio using dumbbells. Just two light weights and thirty minutes of constant movement with minimal breaks. Your heart starts pounding, the calories start melting away...
Remember, this kind of lifestyle is a marathon, not a sprint. Once those three months are up, you have to keep going. If you’re feeling completely wiped out, a nice long walk over the weekend is plenty. There's always time later to ramp things up.
In any case, you've got a trainer. She (or he) will definitely know exactly what you need based on your goals and your physique, so don't sweat it...👍

I dropped 37 pounds in just two months. It wasn't just my waistline; my whole body leaned out.

Once I mastered my diet and dialed in my fitness routine over those two months, I scaled back the cardio and shifted my focus to strength training. Since then, I’ve packed on about
6-7 pounds of muscle and strengthened my core and back. But let’s be real: it isn't easy. I eat a lot, and I eat everything—I just make sure to cut back on the junk. Training four times a week while pulling 10-12 hour shifts and raising two kids, including a 6-month-old baby, is a massive challenge. The real hurdles are time management, willpower, and staying motivated.

If you have the grit to stick with it for 2-3 months, anything is possible. Spring or summer is the ideal time to start. Get out there every day—cycling, walking, swimming. You have to ditch the habit of eating a loaf of bread a day or polishing off three chocolate bars. Staying hydrated is also non-negotiable; depending on your build, you need at least 2-3 liters of water daily. Cut out the sodas, Red Bull, Cola, and all that garbage. Just cutting out sugary drinks can help you drop 6-8 pounds alone.

Do you think doing cardio once a week, circuit training three times a week, and adding two more circuit sessions would be overkill?

When I first started, I did cardio every single day, but I kept it light. I’d bike instead of driving or walk instead of taking the car—provided the destination was close enough. You have to listen to your body; don't overdo it. It's not about killing yourself right out of the gate; it's about building the habit of movement. You can go for an hour every day if you want. Once you've shed some weight, you can ramp up the intensity and switch to every other day. It's hard to give a universal rule because everyone's body reacts differently.

Losing that many pounds in just three months... it isn't really the way to go.

Just by shifting your lifestyle and what you eat, you'll see a few pounds drop off almost immediately...

The real goal is finding something sustainable, something that actually lasts. Anything you force overnight usually comes right back overnight too... and honestly, it often ends up being worse than before.

It’s vital to do—to train—something you genuinely enjoy and that keeps your head in the game... because if you don't, you're just going to quit after a little while. For instance... back when I was younger, I was actually quite talented at one specific sport, but the actual training for it didn't interest me at all (and let's be clear—training and working out aren't even the same thing, far from it).

So, I loved playing the sport itself—the exercise part—and it was such a great way to decompress... but my actual training (the structured, programmed stuff) was for a completely different sport altogether.

As for nutrition, you don't really need a guide unless you're dealing with health issues or you're chasing elite-level results and need a pro sports nutritionist. Just use common sense. We all pretty much know what's good for us and what isn't.

Now, when it comes to training... well, that's a whole different story. You can mess things up so badly there—whether on your own or with a bad coach—that you could end up with lifelong consequences. I've seen just about everything in my time...

Everything. Things you wouldn't even believe...

Just be smart, stay brave, and keep at it. The results will follow. Just enjoy the process and try to let it become your way of life.

Yeah, that was unplanned. Naturally, I immediately switched to a cleaner diet right after, and I cut back on my workouts too.

@ironharbor45/">@@ironharbor45, so by "rest day" you mean a day where I don't work out at all, rather than a day where I just do light cardio to recover, am I getting that right?

Fair point. I'll start adding workouts on the weekends, then we'll see if there's even any room left to squeeze anything else in. I'm pretty resilient, though—lots of walking and some hiking in my time—but I can't seem to shed the fat because I eat way too much, especially sweets. Bad habit. I stress-eat. But that’s going to change. 🙂 My legs are really muscular, and honestly, I think I might have overdone it with those specific exercises. 🙂 Hopefully my trainer can help me out. 🙂

@nimblebison8/">@@nimblebison8, congrats on the results. It's obvious you had the right approach since you dropped the weight and then built muscle. So, the scale goes up now, right? I think giving yourself two months to just "get used to the lifestyle" was smart; people always underestimate how long it takes to actually adjust. For me, I used to reward myself with chocolate after every intense workout for the first month and a half. 🙂 Sounds stupid, I know, but psychologists say it works, and for me, it did. Once I got into the rhythm, I started eating less chocolate and eventually cut it out entirely, while the exercise stuck. 🙂 You just have to think long-term... with kids and a job, you're doing great! 🙂

I get that cardio is everything, even just a walk through Central Park, but I moved past that stage a long time ago. I already have the habit down, so I don't think it'll be as hard as it used to be. I just want to give it my all and get maximum results in the shortest time possible. It doesn't have to be three months; it could be six, and maybe the stabilization will take a year or more... isn't bad, I guess. But all that "take it slow" and "easy does it" talk hasn't worked for me for twenty years. 🙂

I was actually at the gym today for some baseline testing. There were five other women there, and I heard this guy behind me whisper, "Look at her, she's the heaviest one here but definitely the strongest." It's living proof that carrying extra weight doesn't mean you're physically incapable, even if that's usually the assumption. I was actually happy about it; made me feel like I haven't totally lost it.

Anyway, reading your replies has helped motivate me—I'm almost looking forward to working out! 🙂 If nimblebison8 can manage it with a little baby at home, I can too. 🙂)

Auntie is on the move! :-)))

The one upside to me actually trying to stay active over the last few years is that I’ve finally learned how to listen to my body. If I hit a wall, I just stop. I don't force a workout or anything. I’m not sick, I haven't caught some random bug, so I guess that's a pretty good sign that everything is working fine.

As for food, I agree—we all know exactly what we should and shouldn't be eating. And honestly, if you train the wrong way, you're either going to end up injured or just build weird muscle that looks ridiculous.

I’ve basically decided that getting fit and dropping some weight is my main priority for the next three months, for better or worse. I don't have little kids running around, so I can do whatever I want. Everyone else will just have to deal with my new schedule. 🙂

Maria Johnson32 said:@ironharbor45/">@@ironharbor45, so by "rest day," you mean a day where I actually do nothing, rather than doing cardio to recover? Did I catch that right?

You make a fair point. I’ll try adding some training on the weekends, and then we can see if there's any sense in squeezing anything else in. For what it's worth, my endurance is decent; I've done plenty of hiking and long walks, but the fat isn't budging because I eat quite a bit—especially sweets. It’s a bad habit. I tend to soothe my stress through food. But that’s going to change! 🙂 My legs are very muscular; honestly, it feels like I might have overdone it in that area specifically 🙂 I'm hoping my trainer can help steer me right 🙂

Anyway, all your replies have been helping me stay motivated—I'm almost looking forward to working out! 🙂 If nimblebison8 could manage this while dealing with a little baby at home, then sure, I can too! 🙂)

Auntie is on the move! :-)))

A rest day is a day when you do absolutely nothing.
So, in one week, maybe two days at the gym, one day of cardio, and four days of rest. In my view, that’s perfectly reasonable for a beginner who doesn't want to burn out immediately.

Muscular legs can be down to genetics. That's just how it goes; you have to work with the hand you were dealt.

Most of us—pretty much everyone, really—love to eat. Personally, I love nothing more than settling in front of a screen or a book, putting on a favorite show, and just snacking on cookies or chips. It’s been a habit since I was a kid. But now, I tell myself no. I try to trick myself with tea, or I’ll have a cappuccino, some fruit, or maybe a few popcorn kernels, and call it a day.
Generally speaking, those of us who aren't careful end up overdoing the carbs by default. So, try to focus on getting more protein: meat, fish, milk, dairy, eggs. Cut back on the bread, pastries, pasta, and processed sugars, whether they're solid or liquid. Nothing extreme, just something to keep in mind and be conscious of.

Like I said, look at this as a marathon; don't rush the process. Make a life decision and stick to it. Don't think in terms of three months or six months; think about living to be a hundred years old. Plan accordingly.

I used to play all sorts of sports before I got settled into a serious career thirteen years ago. Then I stopped because of a supposed "lack of time." Eventually, I noticed the weight piling on; I didn't recognize myself. A coworker nudged me to get back into training, and once I commit to something, I don't give up easily. I've been at it for a year and a half now. Progress is slow, but it's there—nothing flashy, just steady. At first, the weight dropped quickly, but then it plateaued, which was a bit discouraging until they explained that the new weight was actually muscle mass. 🤔 Now, I weigh only slightly less than when I started, but my physique has changed significantly.
What I want to say is that the moment of willpower is everything. Keeping the goal in sight and refusing to quit. I want to remain vital for as long as possible; I don't want to become soft or sluggish like most people. I want to prove to myself that I can still look good and feel great at 50, 60, or even 70 years old.
Once you adopt that mindset, there is no turning back.
Just take it slow and keep moving forward...👍

Yeah, I get the whole thing with the cookies and chips 🙂 I'll probably burn the box just to stay safe, then wonder why I've gained ten pounds 🙂))

But honestly, I think you’re right—you have to look at this as a marathon, not a sprint, like I'm actually planning to live to be a hundred. It finally hit me that I don't HAVE TO be in terrible shape by the time I'm 60 or 70, which used to feel like just an inevitable part of life. I used to think you couldn't stay thin after 30 and that just "settling" was normal. Then I spent some time diving into self-analysis, therapy, whatever, and that was a complete waste of time 🙂 I really thought it would help me lose weight or uncover some "deep-seated beliefs."

Anyway, I don't know if I actually figured anything out. I wouldn't say I did; I mostly just talked myself back into common sense I already had 🙂 We'll see how it goes. I always start things with a burst of euphoria, but it usually wears off pretty fast

Today's little "test" was hilarious. This lady was smoking right next to me, complaining about how she just can't do it anymore... basically suggesting we both give up... and I've finally reached a stage in my life where I can just think... please, leave me alone... you give up, but I won't :-) :-) :-)

When a craving hits, I usually just grab a carrot. They’ve actually started tasting sweet lately, now that my taste buds have finally recovered. Other times, I'll just boil an egg. Or maybe a green salad with a small can of tuna. Sometimes I mix yogurt with some fruit and freeze it; it's a decent substitute for ice cream. It isn't really ice cream, but it gets me through. Popcorn doesn't seem like a great idea—I feel like I could finish a whole bag in one sitting. Plus, all those carbs would probably spike my insulin, and mine is already high enough as it is.

You can't really gain weight just from insulin alone... you still need that caloric surplus to actually put on the pounds.

And honestly, as for whether eating carbs at night is "better"... I wouldn't say so, not really...

Of course they're gaining weight from a calorie surplus, what else would it be?

@I guess I've finally come to realize that ironharbor45 is right—you've got to slow down and accept that this is a marathon, not a sprint.

Looking at my stats, I think it’s going to take a massive amount of work to get rid of this. I just have to stay consistent and not quit, even on the bad days or when things aren't going my way.

This is a great topic for anyone who actually wants to train but just can’t make it happen—at least not at the pace they’d like.

So, I'm finally heading back to the gym today for the first time in 20 days. Believe me, it's not that I don't want to go—it's just that for the last three weeks, my schedule has been absolutely brutal. Even on the weekends... I haven't had a moment to breathe. I'm usually wrapping everything up around 7:00 or 8:00 PM, and by then, I am just completely wiped out. I simply couldn't do it. Finally, things are starting to settle down, so I’m going to try hitting it every single day starting now—at least until this "calm" period inevitably ends...

I’d say you gotta hit the gym at least three times a week, then throw in some cycling or running maybe twice more just to stay sharp. Personally, I’m hitting the weights five days a week for an hour per session—and on those two days I’m skipping the gym, I’ll go out and knock out a solid 4 or 5-mile run. But honestly? During July and August, I basically take a total break from training.

@redbison8/">@@redbison8, maybe try working out every other day or something. I guess doing it every single day might be overkill... which just makes it more likely you'll quit, even if you don't have much on your plate right now.

From what I've seen, hitting the gym twice a week does absolutely nothing for MY weight loss. It’s like I’m not even trying. If I go three times a week, sure, I might tone up a tiny bit, but I'm not seeing any actual weight drop.

Honestly, I think I'd probably need to pull off some intense workout five times a week just to see the scale move, and just thinking about committing to that much stuff makes me feel sick. 🙂 Even if the sex was great, that would still be too much work, let alone a full gym routine.

Look, Cvarkusa, you aren't going to see any damn results until you actually fix what's on your plate and start eating clean—real, high-quality food. You could be hitting the gym seven days a week, grinding away like crazy, and it won't matter one bit if your diet is trash. It’s just physics at this point. Diet is everything, seriously. Just remember that.