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Most importantly I forgot to mention diet. You cannot lose body fat with workout and cardio alone. You have to eat in a calorie defecit. See the post "Read Me First - Homework #1 for Newbies" also the thread psted by Derek Wilson on Losing fat while gaining muscle.

Hi, welcome to the seniors' club:clapping: I'm 67 and still going strong!

You can start with a basic weight lifting program and do some cardio either after a workout or on rest days. A basic 5 x 5 program 3 time per week is great for starting - google 5 x 5 routines and choose 1 that suits you.

Hi there, I 'm also in my 60's, 67 to be precise. I've been lifting for several years, with some enforced breaks here and there. You're on point with starting light and need to build up slowly but surely. Age wise, us, seniors, will never be as strong as we were years ago but we can strong for...

Upper Body Fat Burner Sunday 15 November InclineBarbell Bench Press: 2 x 12 x 30 kg 3 x 8 x (55 kg, 52 kg, 50 kg) Flat Dumbbell Bench Press: 3 x 12 x 19,5 kg/Db Wide Grip Pull Up: 3 x (5, 5 last rep kipping, 4 pause 1) Single Arm Db Row: 1 x 12 x 11,5 kg Db 3 x 12 x 21,5 kg Db Seated Arnold...

Lower Body & Arms Fat Burner Saturday 14 November Incline Alternating Db Curl: 2 x 12 x 6,5 kg/Db 3 x 10 x 13,5 kg/Db Close Grip Bench Press: 2 x 12 x 20 kg 3 x 10 x 47,5 kg Standing Single Leg Calf Raise: 2 x 12 x 6,5 kg Db 3 x 12 x 9,5 kg Db Leg Extension: 2 x 12 x 20 kg 3 x 12 x 35 kg Bd...

Upper Body Fat Burner Thursday 12November Incline Db Bench Press: 2 x 12 x 11,5 kg/Db 3 x 10 x 20,5 kg/Db Flat Bb Bench Press: 3 x (10, 10, 8) x 55 kg Pull Up: 2 x 12 x Banded Pulldown as warm-up 3 x (7, 6, 5+2 band assisted) x Bw Bb Pendlay Row: 3 x 10 x 50 kg Standing Bb Overhead Press: 2 x...

Lower Body & Arms Fat Burner Tuesday 10 November EZ Bar Curl: 2 x (10, 9, 8) x 15 kg 3 x 10 x 30 kg EZ Bar Skull Crusher: 2 x (10, 9, 8) x 15 kg 3 x 8 x 30 kg Above 2 exercises super setted Seated Calf Raise: 3 x 15 x 56,5 kg Barbell Back Squat: 2 x 12 x 30 kg 3 x 1o x 55 kg Straight Leg...

Upper Body Fat Burner Sunday 8 November Deadlift: 2 x 10 x 50 kg; 3 x 8 x 70 kg Pull Up: 3 x (7, 5, 3 + 3 band assist) x Bw Incline Barbell Bench Press: 2 x 12 x 30 kg; 3 x (8, 7, 6) x 50 kg Flat Db Bench Press: 3 x 10 x 18,5 kg/Db Db Row: 3 x 10 x 18,5 kg/Db Seated Db OH Press: 1 x 12 x 5...

Good advice.

Better luck next time bro!

Sorry about the 305 Bench fail. Keep on working on it and I'm sure you'll get there. Where does the fail happen - bottom, midway or near the top?

Keep it up bro! You're doing good!

Lower Body & Arms Fat Burner Saturday 7 November EZ Bar Curl: 2 x 12 x 15 kg; 3 x 10 x 25 kg Close Grip Bench Press: 2 x 12 x 20 kg; 3 x 10 x 45 kg Db Standing Single Leg Calf Raise: 2 x 12 x 6 kg; 3 x 12 x 8,5 kg Leg Extension: 2 x 12 x 20 kg; 3 x 10 x 35 kg Bb Front Squat: 1 x 12 x 20 kg; 3 x...

I was progressing nicely but then these past 2 weeks have been pretty disruptive! Last week was really busy with work related meetings, wife's 50th birthday and the wedding of a family member. Then I developed some sort of infection in my butt region - really painful! Saw a doc who gave me...

Awesome! Keep going bro!

Lower Body & Arms Fat Burner Saturday 31 October Incline Alternating Db Curl: 2 x 12 x 6,5 kg/Db 3 x 8 x 13,5 kg/Db Close Grip Bench Press: 2 x 12 x 20 kg 3 x 10 x 40 kg Standing Barbell Calf Raise: 1 x 12 x 20 kg 3 x 12 x 50 kg Leg Extension: 2 x 12 x 20 kg 3 x 12 x 30 kg Barbell Hack Squat...

This working week (Mon - Fri) is just crazy with work related meetings and functions, etc! So I've decided to rest up and start again on Saturday - which means I just miss 2 workouts, 1 upper and 1 lower body.

Upper Body Fat Burner Sunday 25 October I was a bit strapped for time and it was also extremely hot and humid so I decided to do a shortened workout. Deadlift: 1 x 10 x 50 kg; 1 x 5 x 65 kg; 3 x 5 x 80 kg Incline Barbell Bench Press: 2 x 12 x 30 kg 1 x 8 x 50 kg 2 x 6 x 50 kg Straight Arm...

Lower Body & Arms Fat Burner Saturday 24 October Decided to concentrate on the arms and go slow on the legs today. Incline Alternating Db Curl: 2 x 12 x 6,25 kg/Db; 3 x 8 x (14,5; 13,5; 12,5 kg/Db) Close Grip Bb Bench Press: 2 x 12 x 17,5 kg; 3 x 12 x 35 kg EZ Bar Curl: 3 x 10 x 20 kg Band...