Justin28

First off, let's address the carbs. You don't necessarily need them to run a race. I'm keto and I run 44 minute 10k's. It isn't as big as everyone thinks. You need healthy sources of fats, proteins and I would throw in some legumes. Stay away from expanding carbs like bread, rice, pasta or oats. They will only bloat you. The morning of you need simple energy like peanut butter, protein and a bit caloric glucose like blueberries or a banana. It really helps to keep you burning fat throughout the race so your energy levels remain stable. Secondly, I would recommend some kettlebell training to keep your knees from taking too much punishment prior to the race. Sprinting will go a long way but keep the sprints at 70 meters or less. Then take 3 minutes and repeat until your time drops below 3 seconds of your 2nd round of sprint. Every other day, walk fast, almost on the cusp of a jog but not quite. Go for 7 minutes and 30 seconds. Then, turn back and match that pace. The goal is to go out further every time. Olympic trial runners use this same technique to build endurance and consistency. I have used it myself with success and on clients who have been overweight and had bad knees. Go get some!

First off, loose skin is not the end of the world. It is getting cheaper and there are supplements that can help. Gotu Kola is a chinese herb that can now be found in the U.S. Market. It is helpful in making stretch marks fade and loose skin tighten. You need to take it for 6 months straight before any effect can be seen but when it happens it is surreal. Take 2 100mg pills twice per day for 6 months. Also, if you inform your PT about your WLS he might be able to program some good muscle building to help off set the loose skin. As a PT myself, I would want to know and I would change up your programming based on your goals. If weight loss surgery is one of them then that would factor in to the program.

Building muscle is not necessarily about what supplements you take but rather about what kind of quality nutrients your body has to build off of from training volume. If you want to experience a boost in creatine phosphate, I would recommend using creatine monohydrate. Start off using 5 grams per day for 4 weeks and then switch to 2 grams a day for the next 3 months. Cycle on and off the powder using 3-4 month intervals. To put on muscle you need to stimulate growth through training volume. Heavy compound lifts like deadlifts, bench press, squats and presses are great for overall stimulation of the muscle fibers. Pick a weight you can do 10 times if you really push yourself and then only do it for 6 reps. Keep going for about 7-9 sets. Resting 2-3 minutes in between. Keep the rest active. All rest must be active. Walk around, shake out the legs and arms. Do this for one compound movement and then add 2-3 accessory exercises that you struggle with and do them for low reps with strict form to help you the next time you perform those movements. Get Strong Brother!

Guys, I love the goal of pull ups. I remember when I couldn't do 1 rep. Now I am up to 25 strict reps. Two things made a world of difference. First, I practiced the hollow body position on the floor so I could really learn to squeeze my core and glutes tight while hanging from the bar. It was invaluable and I always demand my students learn the hollow body position before pull ups. Second, you need to progress using a technique called "Grease the Groove." This is a very simple technique that gets you results so fast it is almost unbelievable. What you do is start out with a baseline of what you can do. If you can't pull yourself up on the bar, use a stool or ladder, assume a chin-up grip (palms facing you) and use your legs to get your chin above the bar. Use the hollow body position and lower your weight back down. If you can manage 1-3 reps in a set, then that is what you will do. Perform 3 sets of 3 reps 3 days per week. Your body will adapt and you will get strong. Give yourself a minimum of 2 weeks and usually a maximum of 4 weeks and then test your pull ups. I think you'll be amazed. I knew a 62 year old man who used this method. He was a marine and could do about 6-7 reps. He used this method and after 3 months he was able to do 20 pull ups. He couldn't do that many during his boot camp days as a young Jarhead. So it will work for you as well.

I would recommend one or the other based upon your goals. If you just want to get into shape and remain mobile and active than I would recommend staying at home and maximizing your time in that manner. I have people who go to the gym and I have a lot more people who invest in some at home equipment and do everything at home. It comes down to personal preference and goals. I have a full home gym so I don't need to go but not everyone does. I would say, if your kids are a bit older you can absolutely work them into the program. Kids can do burpees, squats and push ups with the best of them. Make it a game. Have them try to outperform you in the movements. Use it as a form of motivation for both of you. For most people, a few kettlebells and a jump rope can be all you need to get really solid results. I love weightlifting along with bodyweight and conditioning. So I do a bit of everything but it isn't hard to program really good bodyweight or lightweight equipment routines. Try it out. Just hit me up if you need a little advice or a good starting point.