Like many professional programmers and other folks whose jobs keep them relatively sedentary during long work hours, I began to really struggle with weight gain as I progressed into my 30s.
I tried various things: cycling, personal trainer for "big lifts", running, elliptical machine, rowing. I found running to be rather hard on my joints, so I never really got into it; but I put a lot of time into the other activities, mostly doing them on my own. And, frustratingly, I didn't get out of them what I hoped.
What ended up making a huge difference was regular attendance at a variety of group fitness classes: weights, diversified HIIT, circuit training, indoor cycling. What posed a bit of a mental hurdle, but only at first, was that most of the other participants were/are women in their 20s, which made me feel awkward. As a guy, it was a little frustrating for me to be in a room of women, many 10+ years younger, who were "kicking my butt" when it came to endurance, form, and intensity. But my fitness level eventually caught up, and I'm even going for my second certification as an instructor/coach of a couple of the formats I enjoy the most. I've lost and kept off over 30 lbs., and I'm constantly motivated by the dedication of other folks who take the classes with me. In addition to regular group exercise, I've found tracking calorie input-output to be helpful, both for weight loss and maintenance. Make sure you're eating enough protein, it's really important!
Some brands I can recommend, from personal experience: Les Mills BodyPump and Grit[1], Orangetheory Fitness[2], Spinning[3], myzone monitor[4], Fitbit (Charge HR and Blaze)[5].
I also recommend buying a high-density foam-roller[6] and some balls of various densities (tennis, racquet/squash, lacrosse). I've found huge relief from post-exercise aches and pains in spending about 20 minutes after each exercise session "rolling out" my muscles. It really hurts when you're not used to it (as in teeth-gnashing, grunting discomfort!), but it eventually starts to feel good and improves recovery.
I tried various things: cycling, personal trainer for "big lifts", running, elliptical machine, rowing. I found running to be rather hard on my joints, so I never really got into it; but I put a lot of time into the other activities, mostly doing them on my own. And, frustratingly, I didn't get out of them what I hoped.
What ended up making a huge difference was regular attendance at a variety of group fitness classes: weights, diversified HIIT, circuit training, indoor cycling. What posed a bit of a mental hurdle, but only at first, was that most of the other participants were/are women in their 20s, which made me feel awkward. As a guy, it was a little frustrating for me to be in a room of women, many 10+ years younger, who were "kicking my butt" when it came to endurance, form, and intensity. But my fitness level eventually caught up, and I'm even going for my second certification as an instructor/coach of a couple of the formats I enjoy the most. I've lost and kept off over 30 lbs., and I'm constantly motivated by the dedication of other folks who take the classes with me. In addition to regular group exercise, I've found tracking calorie input-output to be helpful, both for weight loss and maintenance. Make sure you're eating enough protein, it's really important!
Some brands I can recommend, from personal experience: Les Mills BodyPump and Grit[1], Orangetheory Fitness[2], Spinning[3], myzone monitor[4], Fitbit (Charge HR and Blaze)[5].
I also recommend buying a high-density foam-roller[6] and some balls of various densities (tennis, racquet/squash, lacrosse). I've found huge relief from post-exercise aches and pains in spending about 20 minutes after each exercise session "rolling out" my muscles. It really hurts when you're not used to it (as in teeth-gnashing, grunting discomfort!), but it eventually starts to feel good and improves recovery.
[1] https://www.lesmills.com/?findaclass=&ici=Find-A-Class-Near-...
[&] https://www.lesmills.com/workouts/fitness-classes/bodypump/
[&] https://www.lesmills.com/workouts/high-intensity-interval-tr...
[&] https://www.lesmills.com/workouts/high-intensity-interval-tr...
[&] https://www.lesmills.com/workouts/high-intensity-interval-tr...
[2] http://www.orangetheoryfitness.com/Studio-Locations
[3] http://spinning.com/en/take_a_free_spinning_class
[4] https://buy.myzone.org/products/
[5] https://www.fitbit.com/chargehr
[&] https://www.fitbit.com/blaze
[6] e.g. https://www.amazon.com/dp/B01BW2YYWY/