Good gym routine for post-divorce?

ranorando · 2025-07-15T20:10:21+00:00

Best place to ask is the workout subs… start with their FAQ page

Eric_C_Productions · 2025-07-15T13:05:22+00:00

I was in the same shoes as you. The difference was that I was diagnosed with Type 2 Diabetes. The minute I got my test results back, I decided to make my change. I didn't want to go on pills. I was 193lbs and about 30 lbs overweight. Doctor had told me that I needed to get down to my college weight. So I changed my diet, cut out the sugar and started to count calories. For the first three weeks, I was at about a 1300 calorie diet. I lost 10 pounds in the first month. I have since stayed on my diet, low amount of refined sugar now, drink only water and eat sensibly. I eat at 6:30am, 11 am, and 5pm. I will have a snack around 2:30pm. I stop eating after 5:00pm. No snacks. Just water. I eat a lot more fruits and vegetables. My calorie intake is about 2000 calories now. In about 6 months, I was at 159lbs. The only exercise I did was walk. I walk for about an hour each day (2.5-3 miles), usually in the morning around 5am. I limited my refined sugar intake to about 2 teaspoons or less now, try to find sugar free desserts and avoid all sodas or sweetened drinks. Since I didn't have too much of a sudden weight loss, I didn't experience the whole extra flabby skin thing. Your body adapts. My A1C went from 7 to 6.2 in three months. My bad cholesterol and my triglycerides levels went down significantly too. My doctor was shocked when he saw the results and asked me what I had done. He even asked for a follow up. I haven't gone back into the gym yet but we'll see. You can see the difference when you wear clothes and also in the face. Girlfriend and my friends noticed the transition. My ex-wife would be shocked. That's fine with me, I feel healthier and I want to be around so that I can enjoy my future grandkids.

falcon0221 · 2025-07-14T21:42:05+00:00

If you’re short on time I’d recommend doing incline press with dumbbells. It’ll tighten up your chest and arms and creates muscle mass which in turn increases the amount of calories your body uses naturally each day. Also change what you eat. Lean meats like chicken and fish are great and you need 85 grams of protein per 100 pounds per day. Protein and healthy fats like nuts or avocado also make you feel more full.

Fuckthedarkpools · 2025-07-14T16:03:40+00:00

There are so many things you can do. like many posters said though is Diet is #1. I would not worry about calorie maintenance or surplus to build muscle. Lose weight 1st while taking creatine to try and limit any muscle loss. You'll look better off the bat. Plus you need to get used to eating in a deficit or equal intake / burn.

There are tons of online programs for muscle gain. Cardio is probably the least important as it pertains to weight loss but it certainly will improve stamina. Lifting weights is equally as effective as it relates to calorie burn.

I do have beach body app which I don't use but it's relatively cheap and has endless programming. If you want an easy or intense program to follow you can do the ol P90X or Insanity. They have easier programs on the app and many of them like p90 come with a complete meal plan but p90 is 1 hour a day.

If you follow the diet and workout you will lose a shit ton of weight. Is it the p90 work out etc. Yes but no. What really does it is the 60 minutes of working out 6 days a week on a strict diet.

Otherwise just go online, hell tell CHAT GPT your goals weight bio etc and it would probably tailor a diet and workout plan for based on days of week, goals, length etc.

Good luck !

sexchairmillionaire · 2025-07-13T19:14:47+00:00

Hey man, toughest thing my personal trainer ever told me is: “you can’t outrun a bad diet”. No amount of time in the gym will fix what you’re aiming to fix until you get your nutrition under control. I’d recommend reading up on the intermittent fasting fad. It has tremendous value if you eat clean first thing in the morning- skip breakfasts and have a big salad with chicken or tuna as your protein for your first meal of the day around 11:00 or noon. Then stop eating at a certain time of evening- 6:00 pm 7 pm or 8 pm - it doesn’t actually matter. By eating a big healthy meal first thing and then stopping at a predetermined time you will learn discipline. That’s what it takes to get the results you’re looking for. Master your diet. Don’t diet. Master what you bring into your kitchen from the store and what you eat. And in what order. Once your nutrition is under control I recommend the Beach body workouts. There’s a membership required and you can do them at home with dumbbells or at the gym. If you want to lift and burn fat do the workout that’s called, The Work with Amoila Caesar. These are just like workout karaoke. Follow the bouncing ball. Dude, I’m shredded right now. I was in pretty good shape when my divorce started but regaining control of my nutrition has made abs pop that I haven’t seen since I was 17. You can do it. But you can’t outrun or outlift a bad diet.

Puzzleheaded_Monk_39 · 2025-07-13T19:13:44+00:00

I’m trying this app out called hevy and it’s free for 4 routine programs. There’s other apps out there too but the subscription or lifetime fees are a bit high imo for what you get. Or just google routines and do it all school with pen and paper

clvitte · 2025-07-13T19:00:47+00:00

CrossFit

Confident-Insurance6 · 2025-07-13T18:38:43+00:00

Just show up, stay at least 40 minutes and you will realize you put some work

IcyMycologist4837 · 2025-07-13T17:55:50+00:00

My recommendation through trial and error is focus on core body strength exercises. 60 minutes 4x a week is good if you dial in your diet. No alcohol and limit carbs for 3-4 weeks to jump start weight loss. Stay active throughout the day with walks or bike rides. Be patient.

Substantial-Run3367 · 2025-07-13T17:18:53+00:00

Most important thing is just get in the habit of showing up at the gym..

509-406-678 · 2025-07-13T14:01:23+00:00

HIIT cardio, or the one you’ll show up and do

Upstairs-Pizza-1843 · 2025-07-13T13:17:29+00:00

Just put that post into an AI like Grok and you'll have more info than you know what to do with. You already know you have to eat healthy. Cut out all sweets. No desserts. Skip lunch. These are some of the few small things that can make a big difference. The double chin you notice doesn't really appear with just 10-15 pounds overweight though. Typically, the dad bod can be a bit deceiving because it is mostly a prominent bloated stomach and there might not be huge love handles or belly fat to see. The real work needs to be done internally where the fat is encasing all your internal organs, causing the bloat and dad bod. Just eating healthy and restricting calories can erase that dad bod in as little as 6 months. Good luck! This is the best gift you can give yourself.

Boliviascott · 2025-07-13T13:02:39+00:00

I am 60 and i will tell you what i did and it is not pimping for the program. I started with dumbbells and a chin-up atrachment for a doorway. I have an old program called p90 that does a daily workout program which is scheduled out for different body parts and lasts about 45 min each. Has elements of stretching and yoga included on certain days. It is a 90 day program then i shifted to the hour daily workout called P90x. Same idea but more intense. I use the time i save going to the gym to walk afterwards. Start out doing what you can and not try to do what you used to be able to do. Make sure you include stretching pushups and especially abdominal whatever program you do.

KDsGotSpark · 2025-07-13T10:35:04+00:00

Chatgpt or deepseak are the best when it comes to planning workout routines.

Chris_Chilled · 2025-07-13T08:29:34+00:00

Since my separation/divorce I’ve been working out a lot.

My routine is a little extreme, but it keeps me away from the bottle which is good.

Morning cardio - 45 minutes steady states walk with high incline

Afternoon - strength training 90 minutes 6 days a week push day, pull day, leg day, rest repeat.

I’ve lost 50 pounds over the last year and built a lot of muscle. Best shape of my life.

hikeruntravellive · 2025-07-13T03:06:46+00:00

Stringlifts 5x5. Simple and very effective at building muscle. Thank me in a few months.

ApprehensiveSpare925 · 2025-07-13T03:02:59+00:00

I have been working out 4 to 5 days a week for almost 2 years. I work out 20 to 30 minutes. Upper body one day, lower body next. I do enough to cover all the muscle groups, upper body it’s 7 exercises. This past December I started one day a week with a personal trainer to do free weights. At the start of summer I do two sessions a week. Still working out on my own.

For the last 2 years I take KravMaga classes. Three months ago I started one private lesson a week and at least 2 group classes.

I have really gotten a lot more muscular, people comment. I had to get new short sleeve collared shirts. My t shirts are tight.

It’s about the consistency.

Helpful-Paramedic463 · 2025-07-13T03:00:56+00:00

First, invest in an oura ring. Tracks your sleep and good sleep is vital to your gym.

Second, buy a nice Garmin watch and a Garmin chest strap to measure your cardio output.

Now get in the stairmill for an hour a day, 5 days a week. Add in pushups during the day.

ColonelBacchus · 2025-07-13T02:54:12+00:00

Ok. This is what I am doing:

I do cardio 2 times a week. I walk on a treadmill with an incline and a pace to keep my heart rate in my zone 2 range.

Weights - I do gzcl (there’s a website and subreddit ). It’s a basic starting program and is pretty easy to follow. Basically just 4 routines and 6 basic exercises.

Edit: I didn’t see the part on nutrition. I just count calories and get plenty of protein. Sleep is also underrated! And hydration

Dry_FishMan · 2025-07-13T02:50:37+00:00

Orange theory

Title	Good gym routine for post-divorce?
Author	GuyRedditAccount
Upvotes	16
Comments	23
Date	July 13, 2025 2:46 AM UTC (1 year ago)
Subreddit	Posted in /r/Divorce_Men
Original Link	https://old.reddit.com/r/Divorce_Men/comments/1lyi3j1/good_gym_routine_for_postdivorce/
Archive Link	https://theredarchive.com/r/Divorce_Men/good-gym-routine-for-post-divorce.1557008 https://theredarchive.com/post/1557008

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