Information Overload - Where to Start?

[StayingAlive]

OK so I downloaded the dumbbell exercises some time ago, and have been steadily doing them for the last few weeks and am seeing differences. I wanted to see if there is anything else that I can/should do to help myself.

First something about me:

• 56yr old male
• 5" 10"
• 236lbs
  • I started around 280lbs
  • I walk 5km - 10km per day
  • My personal goal is 180lbs
  • The charts say my ideal is 150lbs - 160lbs
  • Would love to get to 10% or 15% body fat (currently around 35%)
• IF 16:8
• 1770 calorie allowance per day
  • my BMR is about 2300 calories so I am in a deficit but still try to stay below 1770 daily
• Type 2 Diabetic
  • Trying to eat less than 150g of carbs/ay and usually am around 100g
  • My A1C is 7.5 and on track to drop to 6.5 at my next blood test -- this is the lowest it's been in the 25+ years I've been diagnosed; so yeah, I had not been taking care of myself but want to be around for my partner, and when my kids get married.
• Doing these Darebee exercises:
  • Alt Bicep Curls 10x4
  • Bent Over Rows 8x3
  • Dead Lifts 8x3
  • Shoulder Press 10x3
  • Lateral Raises 10x3
  • Bicep Curls 10x3
  • Shrugs 12x4
  • Squats 12x3
  • Upright Rows 10x3

I am focusing on upper body as I'm doing all this at home at the moment using dumbbells. I may eventually go to the gym, but not at the moment.

Should I add to this? If so, what else?

What can I do to build my chest? Suggested exercises.

I struggle with things like pushups, sit-ups etc., due to my weight so some of the exercises that are suggested without equipment would be difficult for me (for example, jumping jacks -- the last time I did that I messed up my feet badly) so need something that's a little gentler on me until I can get to at least 200lbs.

I'm going through the site slowly, but there is A LOT of information and just don't know where to start.

Looking for advice!

 

[OzzieTezz]

First off keep in mind that when you're doing an exercise like pushups, etc, you don't need to do them from your toes in a plank position, do them at a 45 degree pushing on a table if it's easier. Mark Manson (in Atomic Habits) talks about how he got someone into fitness (and the habit of fitness) but getting them to do 2 wall pushups every time they went to the bathroom, so literally just leaning into a wall and pushing off, We've all got to start somewhere so do what you can do and build yourself up. Darebee has a good write up on this here: How To Change Any Exercise Into A Resistance, Cardio or Aerobic Workout.

Also since you've said you're starting with some extra weight this guide too: How To Start With Exercise If You’re Overweight

As for strength exercises, have a look at the Programs in the top bar, there is a good filter to narrow it down your requirements, if you're starting out relatively new go through some of the level 1 and 2 strength programs. Here's a link to the filter.

Can I suggest the Foundation Program or the Foundation Light Program, and again keep in mind when it mentions squats, pushups, etc, just modify them to what you can do.

And of course don't forget the sister food site Darebeets for good healthy food suggestions

And of course, welcome

 

[Damer]

@StayingAlive welcome to The Hive. In addition to the excellent advice @OzzieTezz gave you I will add a link to our exercise alternatives chart: https://darebee.com/modifications.html It will help you when you need to substitute an exercise you cannot do with another that is a little gentler. Your approach is sound. Be patient. And be kind to yourself. We are all rooting for you.

 

[StayingAlive]

First off keep in mind that when you're doing an exercise like pushups, etc, you don't need to do them from your toes in a plank position, do them at a 45 degree pushing on a table if it's easier. Mark Manson (in Atomic Habits) talks about how he got someone into fitness (and the habit of fitness) but getting them to do 2 wall pushups every time they went to the bathroom, so literally just leaning into a wall and pushing off, We've all got to start somewhere so do what you can do and build yourself up. Darebee has a good write up on this here: How To Change Any Exercise Into A Resistance, Cardio or Aerobic Workout.

Also since you've said you're starting with some extra weight this guide too: How To Start With Exercise If You’re Overweight

As for strength exercises, have a look at the Programs in the top bar, there is a good filter to narrow it down your requirements, if you're starting out relatively new go through some of the level 1 and 2 strength programs. Here's a link to the filter.

Can I suggest the Foundation Program or the Foundation Light Program, and again keep in mind when it mentions squats, pushups, etc, just modify them to what you can do.

And of course don't forget the sister food site Darebeets for good healthy food suggestions

And of course, welcome

These are great! I never even thought of wall pushups.

Going through all the links - thanks for the details!

 

[StayingAlive]

@StayingAlive welcome to The Hive. In addition to the excellent advice @OzzieTezz gave you I will add a link to our exercise alternatives chart: https://darebee.com/modifications.html It will help you when you need to substitute an exercise you cannot do with another that is a little gentler. Your approach is sound. Be patient. And be kind to yourself. We are all rooting for you.

These are good. I can do these.

I was doing squats with a chair, but never thought of using the wall for support.

The modifications will make things easier to do.

Thanks!