Boomers Next Step
Sharing Is Caring!

Baby Boomer Guide to Getting Fit and Losing Weight

I want to provide for you a “Three Part Guide” that will help us Baby Boomers get fit and lose some weight at the same time. It’s really just common sense information that is very practical. When I say practical, I mean this is simple and not complicated at all. I think you’ll be surprised at how easy this plan is to follow.

Part one of this “Three Part Guide” is about setting a simple goal that you will be happy with. Part two will discuss setting a routine that you can live with and actually look forward to. And part three will detail a highly recommended weekly outline that will tell you what the results can be for you.

Part One:

So, how serious are you about getting fit? How serious are you about losing some pounds? You certainly don’t have to do both. But you need to decide what is important to you. Make a decision to get your body in shape and then make your plan a part of your life.

Be honest about this. We Boomers cannot say to ourselves anymore that we will do something about our fitness “soon”. Soon is now for our age bracket. If you think about doing something later, you have given up. Your fitness has to start now.

Your goal is going to fit somewhere within the boundaries of “eat a little less, exercise more.” Actually, it can be “eat better, exercise more.” You can eat well when you exercise but you have to eat smart. I found this out when my doctor told me I have diabetes. I eat a healthy amount of food still but I had to reduce my intake of cokes, ice cream, bread, and sweets.

Something has to give. If you want to get fit, you need to exercise. If you want to lose weight, you either have to eat less or you have to combine exercise with eating smarter. Neither of these goals are free. So, what are you willing to do right now?

Set your goal (or goals). Will you incorporate resistance training (body toning) with aerobics (heart conditioning)? If you want to lose some weight, how many pounds do you want to get rid of? Do you have a time frame in mind (I want to be at a certain weight by Thanksgiving)? Remember, your mind will subconsciously pursue your goals. So, be specific on what you want for yourself.

Part Two:

So, how does that happen? Well, there are actually several items that make this work. First of all, build your routine gradually. Rome wasn’t built in a day blah, blah, blah. If you’re way out of shape give yourself 30 days to work your way up to a nice routine that you can live with. If you’re going to walk as part of your routine go around the block on the first day of your plan. On day two manage two blocks. Day three can be three blocks. At the end of 30 days you can be walking a mile to two miles with no pain.

Your body gets used to your exercise efforts. Your challenge will eventually be to quicken the pace. I’m not talking about jogging and I’m not trying to get you to “fast walk”. But an easy stroll is not enough to help your heart. If you walk like you’re in a bit of a hurry you will get much from your routine.

Find yourself a workout partner whether it’s your spouse, a good friend, or a neighbor. When someone else is depending on you as a partner you are not going to let the other person down. You will show up for your routine… this is a good example of peer pressure.

Your routine will start to become fun for you as you experience results from your plan. You will, of course, enjoy your workout partner as well since you have plenty of time to talk about whatever during your routine. You will also notice that exercise releases endorphins that make us feel good about what we are doing.

As I said in Part One, we Boomers have to do this for ourselves now… not later. Later for us is now. Now you know about setting your own personal goals and finding ways to enjoy your workout routine. In Part Three, the discussion will be about getting results that will make you fit and help you lose weight.

This stuff works… make your workout a permanent part of your life.

Part Three:

Part Three of this report deals with a specific workout plan you can utilize and the results that you can expect from your routine. Here we go.

You can take an approach that will maintain your weight while giving your body the workout it needs. Or, you can workout more often and lose weight while staying in shape. What’s the difference? Research tells us that if we spend 150 minutes a week in some type of exercise we will maintain our current weight and stay fit.

So, if you work out 50 minutes a day three times per week you will hit that maintenance goal. If you use something like the Total Gym for 20 minutes for body toning and then walk a treadmill for 30 minutes for your cardio workout that gives you your 50 minute workout.

If you want to lose some weight and get fit at the same time than your goal needs to be 250 minutes of exercise per week. That means you need to plan 50 minute workouts five times per week. This routine will get you fit and slowly take off pounds from your cute little body.

I have done both routines for years and they work. You might notice a drop of five pounds in your first week or so by eating healthy and working out five days per week. After that, I noticed a drop of 1 or 2 pounds each month. And I was eating without dieting (I don’t believe in diets).

If you do not have access to a treadmill then walk for 30 minutes. If you follow this plan for six months you should lose 10 – 15 pounds and feel very fit.

This will work for you… get started.

Phil McMillan is a writer who maintains a daily blog entitled “Baby Boomer Baloney” (  . He provides daily humor videos for his readers videos from the 60’s along with his own comments.