Without harming your health, and ignoring magic, if you are a male, 37, out of sports for several years, slightly overweight, but willing to work hard in these 6 weeks for personal reasons.
How much could he change his body?
Physical Fitness Stack Exchange is a question and answer site for physical fitness professionals, athletes, trainers, and those providing health-related needs. It only takes a minute to sign up.Sign up to join this community
Everything being ideal, you might expect to lose 6 lbs of fat and put on 3 lbs of muscle. To achieve this, you’ll want to do some LISS cardio (ie taking a long walk) everyday as well as doing strength training and HIIT cardio. You’ll also want to eat in a (roughly estimated) 300 calorie deficit off of your TDEE, and get plenty of protein (maybe up to 1 gram per pound). Supplementing with Creatine may also give a slight boost to muscle mass appearance, so that may be worth a shot for that alone , but beyond that it will also help to improve performance.
Quick Reference Guide for the Acronyms...
A couple notes...
Well, if all you’re planning on is 6 weeks of hard work, you might as well not even start. I was in the exact same position as you a few years ago, but I was 33 instead of 37. The first 6 weeks? I was just feeling my way around the weight room, understanding at a slow pace what my body was capable of, and formulating a diet I could stick with for the rest of my life.
So, truth be told, I don’t think I lost anything in the first weeks. Look, just like exercise, diet requires somewhat of a slow gradual buildup too. You can’t just slam your body full throttle into some rapid opposite. The chances of failure are just too high.
If you’re going to “get fit” you need to think much longer term. Fitness and health and even weight loss is not something that comes in a few weeks. Sacrifice the short battle for the long term war.
I recommend in the next six weeks to dabble with every piece of gym equipment, perform all the various cardio exercises you want, and find the “things” that interest you. Say you really like weightlifting but not the cardio stuff: Then focus on your “major” being weightlifting with a “minor” in HIIT.
Figure out what will keep you coming back in the next six weeks and train for that from there. Your tastes may change as you progress, but you’ll feel a lot less like you’re just going through the motions, and a lot more like fun. When you’re having fun, your intensity goes up and you make more gains. It’s that simple.
What can you expect maybe in 12 weeks assuming the first 6 weeks is experimentation? A rough FAT loss of about 6-12 pounds and maybe a pound or two of newbie muscle gains. That is provided you keep your diet in check.