mens strength Coach
Jago Training Principle
band training
walking
Nothing I will tell you is probably new Mr Jago!
Can tell you the older we get the smarter way to train is the Walking factor! Now that you have the leisure of home working suggest you trial the 10K Steps per day (You can include #slowjogging) - use a Fitness Tracker or Iphone both good but stick with the same one.
Walking or whatever keeping H/R under 120 BPM ensures you are eating into Fat Stocks and not carbohydrates. If walking is boring Gym machines but use the same principle - also walking with weighted BP burns big calories or incline Walking Machine etc.
Walking first thing in the Morning - after having a glass of water is FB heaven - See Slowjogging sample (It burns nearly double calories) My walk Routine is Early Morning/ After Lunch & After Dinner (Always 10K a day)..
Resistance Band Training - the above video is a little more advanced than my simpleton one that I send to beginners.
Pick the ones you like and work with!
My workout example
I combine mine with an early morning walk then go to netball court and do band workout - use a pole for back pulls and Bicep Curls - then turn around for chest press and Tricep Extension - then hook band through itself on the pole for shoulder extension each side-each arm.
15-20 reps each exercise x 3/4 times (Bigger pump than the gym!) throw in Pushups, Squats & Planks,
As I have a fitness garage - do bits and pieces everyday.
BUT as we both know you cannot do the same everyday!!
so I mix it up with the Gym - Boxing - Running
My weekly example maybe any combo of these:
Monday - walk - slow cardio - slow jog - rucking - incline walking machine - Squats
Tuesday - Walk - Weights - Res Band - Machines all Upper Body - Abs - Plank (Gym or Free)
Wednesday - walk - slow cardio - slow jog - rucking - incline walking machine (Home Res Band) - Squats
Thursday - Walk - Weights - Res Band - Machines all Upper Body - Abs - Plank (Gym or Free)
Friday - Slow Start walk - slow cardio - slow jog - rucking - incline walking machine - Squats
Saturday - Walk - Weights - Res Band - Machines all Upper Body - Abs -
Sunday - Walk & Cardio 10K Steps before 10.00am
Rules: I never lift too heavy - just more reps -
Walking daily not negotiable.
Some Motivation: Click Here
Consistency & Routine
= Results
Good Luck Mr Jago - here to help anytime!!
Diet
As you know - you cannot out exercise a BAD DIET!!!!
Only do example below if you are weight training
Min 3 times a week
Keep it simple - same sought of foods but different sauces
Your Ideal Weight 95Kgs
Calories P/Day suggest 1800
Protein suggest 140 - 180 Grams Protein P/Day
Carbohydrates try and keep low (Over 60 years Old)
Fats around 50 Grams P/Day
Suggestions only
Proteins I use: Chicken Tenderloins, Lean Mince meat, Steaks, Roast Beef/Shredded Turkey Breast (Supermarket Deli), Salmon, Low carb Protein powder
Breakfast: Protein Shake/Creatine 1 scoop each - teaspoon coffee & Milk or water (25G Protein - 32G with Milk) good tasting!!
3-4 eggs - cooked anyway (28G Protein) or meat-chicken-Greek yogurt-whatever!! piece Sourdough Bread any type of Berries
(No Sugar)
Lunch: Chicken-Fish-Meat
Salad, vegetables, Low Carb wrap -
Berries with Greek/Y (Blueberries)
Dinner: Chicken-Fish-Meat
Salad or vegetables, potatoes, sweet Pot
Berries with Greek/Y teaspoon honey
Next day Repeat - and repeat etc.
Nothing works the same for everyone! so you keep trying different combinations - try and stay in Calorie limit
Track Calories - My Fitness Pal (Free app)
Play with your macros: Click Here
Resistant Band Workout
To benefit most from Resistance Band Training all movements are slow and controlled.
It is recommended doing 1 - 3 sets of each exercise (EG: Chest Presses) then completing 10 - 20 repetitions of each exercise.
This Video is a good sample of a simple workout routine - Fitdads will also be releasing YOUTUBE Video Workouts!
Exclusive to those who purchase!!