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Fat man wants to know how light he needs to get to start jogging again?

by GC0W30 | July 23, 2019 | askMRP

15 upvotes

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Okay. 5'11 and 290, early 40s.

Played football in high school, but got fat in college. Started lifting weights again, off and on, a few years back.

I'm dieting, doing SL 5x5, and hiking for a half an hour a day.

I'd like to start jogging, but I've got this feeling I'd damage my feet/knees/shin splints if I don't wait until I lose another 50 pounds, maybe more.

Advice?


Post Information
Title Fat man wants to know how light he needs to get to start jogging again?
Author GC0W30
Upvotes 15
Comments 70
Date 23 July 2019 02:04 AM UTC (11 months ago)
Subreddit askMRP
Link https://theredarchive.com/post/246304
Original Link https://old.reddit.com/r/askMRP/comments/cgmgkf/fat_man_wants_to_know_how_light_he_needs_to_get/
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Comments

[–]TaipanshimshonRed Beret14 points15 points  (11 children) | Copy

Don't worry about jogging.

Pick up weights fast.

Deadlifts.

Squats

Other compound movements

[–]GC0W30Fat, needs discipline[S] 6 points7 points  (9 children) | Copy

Totally agreed. I'll lift until I die; it's the only way for me to not be a crippled old pussy.

[–]RoccoPinkman1 point2 points  (0 children) | Copy

Well said

[–]pssiraj1 point2 points  (7 children) | Copy

By "lift weights fast" and "compound movements," taipanshimshon meant you can get your heart rate up and your lungs working just by doing some extra work during your lifts. Reducing your break time and doing things like dropsets is another good way to do it.

[–]GC0W30Fat, needs discipline[S] 0 points1 point  (6 children) | Copy

Okay, so if I'm reading you right, you're advocating that at some point during my weight sessions, I basically do HIIT by lifting weights that are substantial, but permit me to do much larger volume.

[–]CrazyLegs781 point2 points  (1 child) | Copy

I've been doing something like this, and it works great on calorie deficit. You should be around 50-60% of your 1RM and run 4 sets x 12 reps or 5 sets x 10 reps. Superset as much as you can. You should be the sweatiest fucker in the gym.

[–]pssiraj0 points1 point  (0 children) | Copy

Yeah, supersets are great too. You've got some great info in this thread OP

[–]pssiraj0 points1 point  (2 children) | Copy

Yeah. Do you know what drop sets are? It's when you chain the same move with progressively lower weights and higher reps, within the same set.

Like if your working set is 50 at 10 reps, maybe for your dropsets you'll start at 60, and you'll do 6 reps.

Then immediately after you switch to 45 and do 12 reps.

Then you switch to 30 and do 20 reps.

Something like that. Everyone's different so they do it differently.

[–]GC0W30Fat, needs discipline[S] 0 points1 point  (1 child) | Copy

Never heard of them before today.

I had read The Barbell Prescription: Strength Training for Life After 40 by Jonathon M Sullivan and kind of been tempted to stay away from higher volume due to age, and I'm getting from you guys that higher volume isn't horrific unless it's also closer to your 1RM.

Will look into it.

[–]pssiraj0 points1 point  (0 children) | Copy

Yeah, there are ways to increase volume without just doing low weights. As long as you stay lifting heavier you'll have a good hormonal response. We're just talking about some ways you can push your cardiovascular system at the same time. Supersets as the other person mentioned, are basically HIIT.

[–]kratbegone0 points1 point  (0 children) | Copy

I do both on 531. Normal heavy 5 to 7 reps, 3 sets. Then drop weight by at least 30% and then 3 sets of 15 reps. That will get heart going. I never do cardio but took a week off weights 2 weeks ago and ran like a mofo, stopping only once on a 3 miles run, so it works.

[–]effyouasshole13 points14 points  (6 children) | Copy

Fat people and running do not mix.

Stick to biking, swimming, and walking until you get under 210 or so.

[–]GC0W30Fat, needs discipline[S] 6 points7 points  (5 children) | Copy

Okay, that's basically the answer I was looking for.

Didn't know if the number was 175 or 250 at my height. 210 tracks as legit.

[–]TaipanshimshonRed Beret3 points4 points  (3 children) | Copy

Look it's simple.

One lb of weight is 4 lbs on your knees.

You're knees are carrying over a thousand pounds.

At 5' 11 get to about 180 where you're just overweight and not obese.

[–]WolfofAllStreetz2 points3 points  (2 children) | Copy

Never understood this scale. Im 5’10 and 180 right now and not overweight. Visible abs chest definition etc. I feel like at 170 id be super small.

[–]TaipanshimshonRed Beret1 point2 points  (1 child) | Copy

It works for most people who aren't lifting heavy

[–]WolfofAllStreetz0 points1 point  (0 children) | Copy

10-4

[–]RoccoPinkman0 points1 point  (0 children) | Copy

You’ll know when your the right weight to run you won’t feel like a big sack of shit. You’ll be light on your feet again.

[–]ellifino[🍰] 9 points10 points  (3 children) | Copy

I have a fat friend that’s struggled with weight for years. Sometimes he calls himself a food addict and maybe I agree. Other days it seems like one more excuse. He will occasionally get on health kicks and lose some weight. He relies on motivation so once it gets hard, he stops because the motivation is gone.

Read your own post history. You’ve been at this for at least 5 years? Talking about cardio for a fat guy 3 years ago. What failed 3 years ago that won’t fail this time? My guess is you changed nothing.

You’re still motivated, but what happens when that’s gone? When you have a rough day, back to McDonalds? Skip the gym because work was tough so you need a break? Fuck motivation. You need discipline and a plan.

You need to replace your bad habits (eating shit food) with good habits. You need to rewire your brain as to what gives you relief after a tough day. Imagine having a tough day but you appreciate it because you know that means you’re going to crush it at the gym. You take the anger out on the weights.

You’ve been fat for years and you’re talking about jogging, when you’ve supposedly been self aware (licking the pill) for 5 years? Like walking into the doctors office with a broken arm, and asking what color bandaid you need. Your energy is focused incorrectly and you haven’t done what’s needed to fix yourself first.

Fail to plan, and plan to fail. Skip the jogging and get on a stationary bike and read about discipline. You need some desperately. When you understand and create discipline, it takes care of exercise, food, STFU, and invades the rest of your life. Good luck.

[–]sweaty-pajamas1 point2 points  (0 children) | Copy

damn I needed to hear this too

[–]GC0W30Fat, needs discipline[S] 1 point2 points  (1 child) | Copy

I accept your appraisal of my failures and appreciate the time you've taken to respond to my post.

I will read my post history. I have recently begun a written plan to improve my life, complete with weekly and monthly checkpoints. I will integrate any goals that my post history suggests I should add into my planning process.

[–]0io-Tsundere13 points14 points  (1 child) | Copy

It's harder to fuck up your feet, knees, and joints swimming. All the middle age joggers and runners I know seem to be getting knee replacements... If I were you I'd do something like swimming where the injury rate is low.

[–]IncitingDramah2 points3 points  (0 children) | Copy

This is great advice. Swam in college, amazing way to burn calories.

[–][deleted] 11 points12 points  (2 children) | Copy

Jogging needs to wait brother, honestly it's a shit way to lose weight. Get a food scale and be an absolute nazi about weighing what you eat and entering it into my fitness pal. Keep up the gym and your walks, if you want more out of your strolls grab a backpack and add 2 pounds of sand to it every week. Running is a ways off brother.

[–]GC0W30Fat, needs discipline[S] 1 point2 points  (1 child) | Copy

I should have been clear, I want to jog for pleasure, not exercise.

[–]rocknrollchuck9 points10 points  (0 children) | Copy

Then be an absolute nazi about your food so you can do what you love sooner. You've got at least 75 lbs to lose before you can start without doing damage to your knees.

[–]z9608495 points6 points  (4 children) | Copy

Try /r/omad and walk 30 min a day

[–]GC0W30Fat, needs discipline[S] 2 points3 points  (3 children) | Copy

I was already OMAD and walking 30 minutes a day. I'll subscribe to that subreddit for inspiration.

[–]will-reddit-for-food0 points1 point  (2 children) | Copy

Just keep doing that. Make sure you’re walking quickly too. A leisurely stroll won’t help much. Map your walk and compete with yourself trying to get faster and farther each time. You’ll be jogging in a couple weeks

[–]GC0W30Fat, needs discipline[S] 1 point2 points  (1 child) | Copy

That's a great point. My neighborhood is hilly as shit, so I make sure to push hard on the uphills, too.

[–]will-reddit-for-food0 points1 point  (0 children) | Copy

Forget about losing weight. Focus on getting stronger and faster. If your lifts are getting heavier and your mile time is getting shorter then you’ll be losing weight.

[–]Cam_Winston214 points5 points  (0 children) | Copy

I'm 52 and unless you count regular walking, I do zero cardio. Zero. That pic is 2 weeks old.

Cardio is overrated. It's 95% diet.

Unless you're in love with jogging, you're just adding joint stress to your knees for no good reason. Stop eating, fatty.

[–]savageinthebox2 points3 points  (0 children) | Copy

I’m 39, 5’9” and 240 lbs. my knee hurts every damn time I jog. If I take it easy it’s not too bad, it’s when I try HIIT or sprinting at the end when I really fuck it up. You need to ease into it and see how your body reacts, it’s the only way.

[–]SoyTanto3 points4 points  (4 children) | Copy

I really like the row machine at the gym. Very low impact On joints.

[–]macheagle0 points1 point  (2 children) | Copy

I started lifting about a year ago and have never incorporated the row machine into my routine at my gym. Thanks for reminding me about this. If you have any tips for using the row machine, do let me know. Many thanks!

[–]Mukato1 point2 points  (1 child) | Copy

make sure you are equally using your legs, arms and back on it. don't overwork just one part.

[–]macheagle0 points1 point  (0 children) | Copy

Thanks!

[–]RedPillPadwan0 points1 point  (0 children) | Copy

I warm up on the rowing machine every time I work out. It really hits the lats and back, which are areas I’m trying to build. I feel running more in the quads and calf’s, which are not as high a priority for me and are already getting hit hard with squats.

[–]MrChad_ThundercockBig Red Machine6 points7 points  (0 children) | Copy

Jogging is a waste of fucking time brother. Don’t bother. Stick with SS 5x5.

Squats burn a shit load of calories. Jogging can’t match. Ever notice joggers are skinny fat? Skinny but with the beer belly dad bod. Jogging burns muscle, not fat. Plus it’s fucking retarded and gay.

A set of squats burn as much oxygen as a 100 meter run.

[–]Rogue684861 point2 points  (0 children) | Copy

I'd like to bench 300 lbs but that's not happening tomorrow.

Walk. Swim. Elliptical. Lift. Diet.

Lose some weight. You're morbidly obese. Focus on the step in front of you

[–]SBIIIRed Fucking Commando1 point2 points  (0 children) | Copy

Advice?

Eat less, exercise more or die before you reach 60.

Get yourself a copy of Bigger, Leaner, Stronger. Read it and follow the program like your life depends on it.

[–]useful_stranger1 point2 points  (0 children) | Copy

Set a target and vision for yourself at age 45 and 50. Use faceapp if you must. Photoshop it, cut the fat, add the muscle. Set your future goal weight. Work slowly but surely toward it. You will be a different person. You have a lot of weight to lose. That person will look back at fat-you now and barely recognize him, both physically and in attitude.

Get after it.!!!

[–]screechhaterRed Beret1 point2 points  (0 children) | Copy

Walk daily. 2x day. Up hill

[–]CarelessBowler51 point2 points  (0 children) | Copy

Get BMI down to 26. Download a Couch to 5k app. Go nuts.

[–]RPeed0 points1 point  (0 children) | Copy

180lb. Doesn’t really matter how lean or fat it is imho.

[–]ChokingDownRPRed Beret0 points1 point  (0 children) | Copy

I started out 6'4" 283 and ran quite a bit as part of my weight loss plan. I am down to 225 now, but I cut running out of my routine except on an indoor padded track. I developed sciatic nerve pain while running one day, hasn't gone away, been several weeks now. I'm going to have to see a doctor.

Stick to lifting, plenty of stretching and walking fast. Not much to be gained from running at your size.

[–]ReddJiveRed Beret0 points1 point  (0 children) | Copy

Yeah. Lifting won't lose weight. It creates lean muscle mass. I don't look at weight anymore. I look at body fat.

There's no magic number IMO for cardio. Don't over do it. So at you stats I'd go for a run walk. Run for 5 minutes. Walk 10. Do this for maybe 2 miles.

You do need to build up your body to handle the stress. Can't just go hit it. Over time one day you'll feel stronger and want to stretch your legs. Then you'll know.

[–]JudgeDoom690 points1 point  (0 children) | Copy

Lifting heavy weights is always the first priority, but I like to jog on my non-lifting days for the sake of my heart and lungs.

I had success with the Couch to 5k (C25K) app. You do it three times per week. It starts you off with mostly walking and increases the ratio of jog-to-walk a little each week. In eight weeks you're able to jog for 30 minutes. If you follow the program you won't get sore.

To help prevent pain from runner's knee, shin splints, and plantar fasciitis make sure you buy good running shoes (I prefer Brooks) and buy good running insoles for them (Dr. Scholl's).

[–]SuperCrazy070 points1 point  (0 children) | Copy

I’m not as heavy as you, but am overweight and same basic age.

I basically do 10 minutes of jogging before lifting heavy and 15 minutes after. I wear a heart rate monitor and that combo burns more calories, keeps my heart rate up, than lifting alone.

I’ve never had any pain (except from bjj).

I think not getting any cardio when you’re overweight is a bad idea. Just don’t overdo it.

[–]jimfromtheus0 points1 point  (14 children) | Copy

Listen to your body. The online calculator show ps BMI of 41. I am not a doctor but based on my extremes, I would say it is quite high since i have not even come close to it and I know how it felt at my peak. Your first goal is to lose weight and you can do it by walking more (walking is good), fixing eating habits. I recently heard someone explain the question of walk vs run as this: in physics work depends on mass (weight) into distance, and if you can do twice the work by walking twice the distance as opposed to jogging, I would take that. Of course it is not as simple as that, but still fix your weight first.

In terms of listen to your body, if you walk a mile, you could try jogging just 50 feet in the middle. I would not at your BMI as i don’t know how it feels, this is if you were ever to try.

Also look at some yoga or something similar for flexibility. Attack it from multiple angles. Good luck.

For reading: Some subreddits: health, nutrition, flexibility, yoga. They may provide negative encouragement when you see ultra flexible people but make up your mind and implement what changes make sense to you. Also reading: thin for life by Anne Miller (I think) still reading as part of my course curriculum. check it out.

[–]SBIIIRed Fucking Commando2 points3 points  (9 children) | Copy

Did you just advise a morbidly obese man to listen to his body?

Yeah, that's worked well for him so far.

[–]jimfromtheus0 points1 point  (8 children) | Copy

Every man when he takes an action injurious to health subconsciously knows that the action is not helpful. I am not his coach. I am not his doctor. I don't know how he got there but I bet he knows what is harmful to him.

And the man says he walks and he mentioned some other diet plan and he says he wants to jog and for that I am willing to help. Whether he listens or not is his choice.

If someone wants help, you offer a hand (of course if you have time).

[–]SBIIIRed Fucking Commando2 points3 points  (7 children) | Copy

This fucker has been on RP for the last five years. He's been married and divorced since. Despite all that, he doesn't lift and posts basic newbie question threads about stuff he would know the answers to if he had spent any time reading the sidebar.

Maybe he does know that his actions are injurious to his health, but he doesn't want to do any work. A two minute Google search would have given him the answer he wanted to this question, yet he posted it here. Why? Because he's a lazy, fat fuck who just wants to be spoonfed.

So go ahead, feed the fat boy all you want. Stick a fucking donut on top. Maybe then, he'll pay attention.

[–]jimfromtheus0 points1 point  (0 children) | Copy

Ok I do not know much of this background. May he finally see your scolding and mend his ways. Amen. And donuts :)

[–]GC0W30Fat, needs discipline[S] 0 points1 point  (5 children) | Copy

A two minute Google search would have given him the answer he wanted to this question, yet he posted it here.

I accept the entirety of your negative judgement of me personally. If I'd swallowed the pill AND done the work beginning five years ago, I doubt I'd be over 230 and I'd be in an amazing place in my life.

Leaving that aside, the reason for my original post is that I did spend time Googling several terms like "how heavy can I be and still run" and came up with a wide variety of answers that didn't make any fucking sense.

There was a woman who claimed that jogging at 5'8 and 279 was a great idea, and a bunch of other bullshit only slightly less idiotic that kept me from finding the sensible answers I'm seeing in here.

[–]SBIIIRed Fucking Commando1 point2 points  (4 children) | Copy

If I'd swallowed the pill AND done the work beginning five years ago, I doubt I'd be over 230 and I'd be in an amazing place in my life.

You haven't swallowed the pill or done the hard work - you looked at it for a bit, thought it looked interesting, then got distracted by a donut. Now you're 90lbs overweight and have trouble keeping your cock hard for more than 10 minutes.

My bet is that you'll be over 300lbs in another two years. Why? Because nothing you have done or said here shows any indication that you are capable of owning your shit and leading yourself out of the fat cake hole you've surrounded yourself in.

I don't see you posting in OYS, I don't see you posting your lifts, I don't see you Cutting the Shit.. all I see is a fat man looking for an easy way to lightly jog himself out of what will certainly be a young death. Just remember this - you cannot out run a bad diet.

[–]GC0W30Fat, needs discipline[S] 0 points1 point  (3 children) | Copy

Just remember this - you cannot out run a bad diet.

Noted. That's an important bit of advice. I appreciate it and the rest of what you've shared with me in this thread.

[–]SBIIIRed Fucking Commando0 points1 point  (2 children) | Copy

Just buy this book ..

https://www.amazon.co.uk/dp/B006XF5BTG/ref=sspa_dk_detail_0?tag=mflweb-21&psc=1

.. it literally has everything you need to know about getting fit and eating right. You can get pretty much all the same info for free on the web, but this has it all in one very well written and very well researched book.

[–]GC0W30Fat, needs discipline[S] 0 points1 point  (1 child) | Copy

It was 99 cents on Amazon Kindle over here in the US, so I just bought it and will put it on the reading list.

[–]SBIIIRed Fucking Commando0 points1 point  (0 children) | Copy

Best bang you will ever get for buck.

[–]GC0W30Fat, needs discipline[S] 0 points1 point  (2 children) | Copy

The online calculator show ps BMI of 41. I am not a doctor but based on my extremes, I would say it is quite high since i have not even come close to it and I know how it felt at my peak.

Confirmed. Am disgusting fat-ass. Not even a debate on my end that 41 is anything besides a horrible mistake driven by misplaced priorities and a lack of education on a number of topics that I should have read up on.

I'll make a note of the subreddits and book you referenced for later reading.

[–]jimfromtheus0 points1 point  (0 children) | Copy

Feel free to PM me. My max was 33-34 (not anymore I straddle 29-31) but have seen many yo yos and would want everyone to succeed and not fail like we do. One of the message the book gives is that people get on track when finally something clicks ... and I think that click is a realization that “I am responsible and I will take ownership to fix it”. Good luck.

[–]jimfromtheus0 points1 point  (0 children) | Copy

Actually the author is Anne fletcher not miller.

[–]jimfromtheus0 points1 point  (0 children) | Copy

Also, consider this a 5 year plan, but if you play your cards right, and I am not a doctor to lay down your cards, you can absolutely take part in 5k-10k or more runs. Just not tomorrow. Knees will support you as long as they are not damaged now and you mend them going forwards. I have a friend mid 50s who runs but he is a featherweight.

[–]escapethesolarsystem-1 points0 points  (3 children) | Copy

If you really really want to jog, get some shoes with really good soles and jog lightly - but even that is risky at your weight. For cardio, you should really swim, that's very low impact. There's also biking, and hiking, which isn't as hard on your joints as running, it's more slow deliberate movements. Generally, you do need to do some cardio to lose weight. Unless you just want to diet heavily, which is also an option. I've done water diets and they do work, but you have to make sure to balance your salt / nutrients with the right supplements or you'll get sick pretty fast.

Note: Lifting will not help you lose weight (in any significant way). If you listen to "lifting bros" (lifting extremists - there's always a few of them floating around TRP communities), they will tell you that lifting cures cancer, improves crop yields, strengths democracy in foreign countries and makes rainbows come out of your ass. It's bullshit and this "lifting cures everything" attitude has gone way overboard.

Lifting is a great exercise as part of a balanced workout, awesome for building muscle tone and definition, but in your case, if you ignore cardio, your SL 5x5's will just build a nice big layer of muscle under your fat, giving you that very attractive "sumo wrestler" look. Lift after you lose the weight. Also, another word of warning about lifting, if you do plan on doing a weight loss diet, lifting and weight loss dieting at the same time is a good way to end up in the emergency room with heart problems.

Personally, the most effective way for me to get back in shape / stay in shape has always been a hiking / dieting or swimming / dieting combo.

[–]GC0W30Fat, needs discipline[S] 0 points1 point  (2 children) | Copy

Also, another word of warning about lifting, if you do plan on doing a weight loss diet, lifting and weight loss dieting at the same time is a good way to end up in the emergency room with heart problems.

I'm going to need to ask for a citation on that. I'm having trouble believing that my 45-60 minute SL 5x5 sessions plus a calorie deficit are going to cause cardiovascular problems.

I totally get that a man in his 40s with a BMI of 41 is a walking cardiovascular time bomb; what I don't get is why lifting is going to kill me when hiking or biking won't.

[–]escapethesolarsystem0 points1 point  (1 child) | Copy

It's not the calorie deficit that's the problem it's the vitamin deficit. When you diet, it lowers certain vitamins / amino acids (potassium, sodium, B12 and B3) that your heart needs to function properly.

Both your skeletal muscles and your heart muscle needs the same vitamins / amino acids, so when you lift and diet you're basically depriving your heart of what it needs to properly function in two different ways simultaneously. This significantly increases the risk of heart problems.

Obviously, with the right supplementation it's possible to avoid problems, but I'm not going to say "do this pretty risky thing for your heart to lose weight and just take a few vitamins in an unknown dose" to a middle aged, overweight man. Even if there's only (say for example) a 10%-25% increased risk of heart problems, better safe than dead.

[–]GC0W30Fat, needs discipline[S] 0 points1 point  (0 children) | Copy

I'm taking paks one of these every day, per Mr Rippetoe: https://beverlyinternational.com/products/superpak/index.html

"1 large, oval, yellow-orange, sustained-release tablet supplying B vitamins (up to 10,000% of DV)

1 large, oval, beige, sustained-release tablet supplying 1000 mg vitamin C (1670% of DV) from ascorbic acid and rose hips

large, oval, brown, sustained-release tablet supplying 1000 mg vitamin C (1670% of DV) from ascorbic acid and rose hips plus 725 mg bioflavonoids

1 small, round, white tablet supplying selenium (114% of DV)

2 large, oval, gray tablets supplying minerals (up to 500% of DV) plus vitamin D (200% of DV)

1 small, round, speckled tablet supplying 5 digestive enzymes plus betaine (a methyl donor and osmolyte)

1 small softgel capsule supplying vitamins A & D (200% of the Daily Value of each)

1 large softgel capsule supplying vitamin E (α, β, γ, and δ tocopherols)(3333% of DV)"



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