I'm currently assisting my dad in losing a significant amount of weight. He's 60, 6'0", weighs 230lbs (104kg) and eats very healthily, maintaining a well balanced diet. The trouble is he doesn't exercise at all, but he has recently decided he wants to cut body fat, which is a big problem for him, and reach a goal weight of around 204-208lbs. I see a lot of similar questions about this sort of thing on the site, but none of them are very suited to his situation. He has some trouble supporting his weight on his wrists, so things like push-ups, burpees etc aren't really an option until he loses weight. Another thing I was worried about is that his family has a very slight history of heart problems, so I don't want him to have excess fat building up around his heart anyway. I was interested in finding him a cardio/circuits program that would help his lose weight quickly (his main motivation is his wedding anniversary holiday in 5 weeks time) and to reduce his overall body fat content. A lot of it is centred around his waist, with a stereotypical 'beer belly', but I fully understand there isn't a way to target that specifically. Any help would be appreciated. I'm a rower, so I train everyday, so motivating him to come with me isn't a problem.
- Anybody can ask a question
- Anybody can answer
- The best answers are voted up and rise to the top
I think this is a case where some strength work on the machines can help your dad build up enough basic strength to support his weight to the point where he can do push-ups. The thing is he is going to have to start a bit slower and build up momentum from there. 60 isn't that old, but if he's completely detrained he will likely fatigue pretty quickly. For the goal of dropping about 25 lbs / 10-12 kg you're going to have the best bet to attack it on multiple fronts:
The goal here isn't making an athlete, but helping him move more and move better. We also don't know how well he is going to adapt to exercise, or if he has any heart problems lingering. The way I'd have him progress would be:
The light strength training should have the following components:
Once he can do the body weight movements, work on increasing reps with them and adding some variety to them. He will be pretty fit if he can hit 50 body weight squats, 30 push ups, and 50 back extensions all in the same day (with multiple sets). He'll also be able to move around pretty well.