Overall Dad's Challenge

Bob's Story

 

I am 69 years of age and recovering from four surgeries in 2024. I recently had both hips replaced and suffered two hernias at the hands of a crunch seat. 

My son challenged me to get back into shape before I turn 70, giving me a whole year. I currently weigh 190 pounds (28% body fat) and have gained close to four inches around my waist. 

My goal is to get back to 160/165 (12/13% body fat), a size 30/32 waistline, 16 to 17-inch arms, and a 42-inch chest.

 While I Pondered, Weak and Weary

What types of workouts should I focus on?

HIIT - Not in the condition yet, but hopefully within 6 months

Yoga - Not for me, but some of my colleagues swear by it

Strength training - My focus; minimum of an hour/day, keeping in mind the 150 reps.

Cardio - 20 minutes/day, working my way up to 45 minutes. The tricky part is balancing cardio and strength. 

How Long Should I Spend At The Gym?

Gets developed over time as goals are refined. Initially, we will begin with 20 minutes of cardio and 1 hour of weight training; however, it is all very personal. I will focus on repetition rather than time and weight, trying to do 150+ reps for each body part. If I could work up to 45 minutes of cardio, then I estimate about 2+ hours of gym time.

Do I Need A Personal Trainer?

It is always advisable to have someone assist in your training. In the beginning, my son and I will be helping each other, but as competition intensifies and we achieve our initial objectives, it may become necessary to recruit outside assistance.