Golf and general fitness question

[NJBigFish22]

So I realize this may be in the wrong section.  So in October I decided to get in better shape, more for general health, but I figured it would help with golf.  So since I started I have lost 25-30 pounds, haven’t been this weight since my early 20’s.  Most of this was from a radical change in my diet, but also moving around more.  Old skiing and baseball shoulder injuries, plus some nerve issues in my back and feet hasn’t allowed me to workout the way I would like.  So I was curious what exercises are best to get rid of my moobs (man boobs)?  I have a small home gym with resistance bands, dumbbells, bike, and treadmill.  I’m thinking I should focus more of both rehab and toning exercises, but not sure what exercises fit the bill.

[dugue4]

No exercise will target fat buildup in a certain part of your body.  If you are just worried about building muscle in the chest, then any press (bench, incline and decline), pushups, and flies.  Be carful with flies, improper form is a good way to tear you labrum.  When working any muscle group, make sure your work the opposite muscle group too, in your case the back.  

Edited May 25, 2022 by dugue4
typo

[GAGolfer1]

What is your budget for fitness?

[NJBigFish22]

44 minutes ago, Liveonce said:

What is your budget for fitness?

I would prefer to use what I have at home, but if something is beneficial and makes financial sense, I will invest.  But what are you suggesting?

Edited May 25, 2022 by NJBigFish22

[NJBigFish22]

1 hour ago, dugue4 said:

No exercise will target fat buildup in a certain part of your body.  If you are just worried about building muscle in the chest, then any press (bench, incline and decline), pushups, and flies.  Be carful with flies, improper form is a good way to tear you labrum.  When working any muscle group, make sure your work the opposite muscle group too, in you case the back.  

Thank you!

[596]

Any exercise that keeps your heart rate in a constant fat burning rate will burn fat.  Depending on your fitness this rate may be anything from 105 to 130.  Working out under or over that rate and you won't burn fat as fast.   

 

Cycling or running burns calories which reduces fat.  You have to get a base line for your heart rate zones.  Then just workout in the fat burning zone.   Get a heart rate monitor and use any app that will track your heart rate and automatically set your zones for you.  I use a Coospoo HR monitor and the Wahoo app and upload details to Strava.  Easy to keep track. I no longer run due to titanium hips, but I walk golfing and cycle a lot.  Walking the golf course will burn fat if you keep your pace up.  Walking my courses give me 8.5 to 9.6 miles each round. 

[Petethreeput]

It sounds like you have everything already in the house.  I like to golf, and when I golf I drink beer, they just seem to go hand in hand for me.  So every winter I make it a point to work out and lose my beer belly.

 

This past fall I decided to take the plunge and get a fitness app.  Like you I have some back issues so I started with my exercise of choice, rowing and ended up with iFIT for $15/ month.  I get series of workouts which the trainer runs me through, reminding of form etc. to prevent injuries and the series build on themselves.  Once I complete a series then I do another.  I do rowing, biking, strength, and yoga series, but iFIT offers a lot of running series, run/walk, and hiking series as well just to get folks moving.  I bought the machines so the trainers control my resistance, etc. and their heart rate monitor.   It is pretty slick I have to say.

 

There are a lot of bike apps, including Peloton, which you can get on your tablet and off you go.  Some of my friends use the Sufferfest app but they tend to be the jump on a bike and ride 50 mile type guys, but they say it is the best app.  I don't know if they have strength training.

 

I will say, I do not like to workout, never have, and in prior years have only committed to working out from the end of daylight savings (early November) to the beginning of it (mid-March).  This year, I am still working out 5 days a week.  I have only lost about 15 lbs, but I do feel fitter and my waist size has dropped a good 2".

[stryper]

Tons of information and exercises on mytpi.com.  Also look into trx suspension training. Lots of workarounds for those shoulder and back issues.  

[jonsnow]

3 minutes ago, Petethreeput said:

It sounds like you have everything already in the house.  I like to golf, and when I golf I drink beer, they just seem to go hand in hand for me.  So every winter I make it a point to work out and lose my beer belly.

 

This past fall I decided to take the plunge and get a fitness app.  Like you I have some back issues so I started with my exercise of choice, rowing and ended up with iFIT for $15/ month.  I get series of workouts which the trainer runs me through, reminding of form etc. to prevent injuries and the series build on themselves.  Once I complete a series then I do another.  I do rowing, biking, strength, and yoga series, but iFIT offers a lot of running series, run/walk, and hiking series as well just to get folks moving.  I bought the machines so the trainers control my resistance, etc. and their heart rate monitor.   It is pretty slick I have to say.

 

There are a lot of bike apps, including Peloton, which you can get on your tablet and off you go.  Some of my friends use the Sufferfest app but they tend to be the jump on a bike and ride 50 mile type guys, but they say it is the best app.  I don't know if they have strength training.

 

I will say, I do not like to workout, never have, and in prior years have only committed to working out from the end of daylight savings (early November) to the beginning of it (mid-March).  This year, I am still working out 5 days a week.  I have only lost about 15 lbs, but I do feel fitter and my waist size has dropped a good 2".

I agree!

[Rosco1216]

You cannot target fat loss. The most efficient way to loose fat is to build muscle. yes it is possible to gain muscle and lose fat concurrently through a precision diet where the calories are in surplus of your base metabolic rate but slight less in total than your full caloric expenditure. 
 

More simply however is to get on that treadmill with a weighted vest. Set the incline up to 12-15% at a brisk walking pace and go for 30 minutes every morning. You will lose your manboobs easily before the 4th of July. Pair that with as much resistance training(in a circuit with no to very little rest) as your equipment allows and you will shred fat without losing any muscle mass.

 

 

 

[Trippels]

Strength:

Push-up

Chin-up

Dumbell overhead press

Band face pull

Dumbell squat

Dumbell romanian deadlift

Resistance band knee curls

Tibialis raise

Calf raise

Neck curl

 

Mobility:

ATG lunge
Reverse nordic
Jefferson curl
Pancake goodmorning
Pirimorfis goodmorning
Pullover
Shoulder Halo
Deadhang

 

Stamina:

Dumbell farmers walk

Incline treadmill walk

Backward sled drag

 

Agility:

Medicine ball slams

Sprints

 

Info and examples of everything shows up if you just google the names. Check out kneesovertoesguy especially for the mobility stuff.

[MK7Golf21]

I've tried a variety of stuff over the years like bulking then cutting. I found with the focused bulking/cutting it was too much work to end up close to the same shape as when you started but it has it's place. What I do now is much more simple. I lift weights 3-4 times a week, eat fairly healthy but not overly strict, I'll get takeout when I want. In the winter I tend to put on more weight like a bulk because I'm not walking a golf course etc. like I am in the summer.  When summer times comes around I start walking the golf course and I lean out more naturally vs a cut.

 

If I'm taking like a beach vacation and I want to improve even more on leanness I will track my calories like 1 -1.5 months in advance but I keep the calories at maintenance level, lift 3 times a week and do HIIT the other 3 days of the week with 1 rest day. I've had pretty good results this way keeping my calories up and not dipping my calories into cut levels. I start to lose fat and keep my weight but this schedule is a bit more work so I save it only for special occasions. 

Edited May 25, 2022 by MK7Golf21

[dugue4]

38 minutes ago, Rosco1216 said:

More simply however is to get on that treadmill with a weighted vest.

Weighted vests can be very bad for your back, fyi.

 

edit - I reread your entire post and you only recommended walking with it, which doesnt cause the problems that running with one does

Edited May 25, 2022 by dugue4
I reread

[MK7Golf21]

7 minutes ago, dugue4 said:

Weighted vests can be very bad for your back, fyi.

 

edit - I reread your entire post and you only recommended walking with it, which doesnt cause the problems that running with one does

 

just carry your golf bag while walking the course, much more enjoyable for me at least. Still probably not the best for your back but oh well.

[Rosco1216]

1 minute ago, MK7Golf21 said:

 

just carry your golf bag while walking the course, much more enjoyable for me at least. Still probably not the best for your back but oh well.

Yes just carrying golf bag is beneficial but nowhere near the intensity and results than unassisted steep incline treadmill walk.

[DFS PFD]

Find your base metabolic rate, put yourself in a 7-10% caloric deficit. Add 3 10 minutes walks per day (preferably outside) after your breakfast, lunch, dinner and supplemental exercise as you see fit. Losing weight doesn't need to be complicated, just takes time and discipline. Don't fall for fad diets, just be consistent over everything else. Pick what you can do and stick with it. 

[MK7Golf21]

4 hours ago, Rosco1216 said:

Yes just carrying golf bag is beneficial but nowhere near the intensity and results than unassisted steep incline treadmill walk.

 

I agree, more fun though.

[NJBigFish22]

Thanks for all the responses so far, a lot to think about.  As for my diet, I am happy with that and won’t be changing, especially since the results to this point speak for themselves.  

[rooski]

15 minutes ago, NJBigFish22 said:

Thanks for all the responses so far, a lot to think about.  As for my diet, I am happy with that and won’t be changing, especially since the results to this point speak for themselves.  

 

As far as weight loss goes, you should still periodically recalculate your calorie needs as you lose weight, because now that you are 30 pounds lighter your basal metabolic rate and TDEE changes quite a bit  

[rd1959]

An inversion table could help the nerve issues in your back. It's not recommended to hang completely upside down, anywhere from 30-45 degrees for 15-20 minutes a day is enough. 

  I have 3 lumbar (lower back) discs, 3 cervical (neck) discs, and 1 dessicated thoracic disc (middle) and inversion definitely helped with relieving pressure from the nerves in the affected areas. 

[NJBigFish22]

1 minute ago, rooski said:

 

As far as weight loss goes, you should still periodically recalculate your calorie needs as you lose weight, because now that you are 30 pounds lighter your basal metabolic rate and TDEE changes quite a bit  

Agree with you, but since I haven’t really worked out since October, I think I should be alright initially provided I don’t make changes (eating more) until I stop seeing results or they slow down.

[GAGolfer1]

8 hours ago, NJBigFish22 said:

I would prefer to use what I have at home, but if something is beneficial and makes financial sense, I will invest.  But what are you suggesting?

i would take a look and see if there are any cross training/boot camp type facilities by you—not CrossFit .

 

these have a lot of structure and programs built in . I think it could be a good start for you for a couple of months and then if you see fit use what you have at home thereafter. 

[NJBigFish22]

1 hour ago, Liveonce said:

i would take a look and see if there are any cross training/boot camp type facilities by you—not CrossFit .

 

these have a lot of structure and programs built in . I think it could be a good start for you for a couple of months and then if you see fit use what you have at home thereafter. 

I have found a couple places near me that are similar to what you describe.  The only thing that makes me have second thoughts is my history of joining a gym, using for a few weeks and then not going, which is a waste of money, considering most have 1 year commitments.