i m rusted, whats a healthy way to get back in ?

kr0nikk
kr0nikk Posts: 12
in Fitness and Exercise
Hi i m a male 205lbs, 30% body fat. i would like to reach under 10% body fat if possible and be around 165 lbs. My height is 5'10". I haven't worked out since high school, but i did play soccer in high school and was in shape. Just got lost somewhere along the way but i want to change now. Its never late to do the right thing as they say. Any help on how to NOT SHOCK my body into workout? what would be an way to escalate thing? for example whats a good heart rate to keep in cardio ? types of exercises? when should i start pumping weights again ?

Replies

  • htimsm87
    htimsm87 Posts: 104 Member
    From a resistance training perspective one routine you can look at is StrongLifts 5X5 if you have access to a gym with free weights. (http://stronglifts.com/) This does a good job of starting you out easy and growing..
  • ndj1979
    ndj1979 Posts: 29,136 Member
    well in my opinion....

    first thing you should is calculate your TDEE and then deduct 30% from that and set your MFP diary to that number.

    Second, you need to build a program around deadlifts, squats, over head press, chin ups, pull ups, bench press etc...

    If you have access to a gym and a trainer it might not be a bad idea to have them show you proper form for all these workouts...

    you can then build a total body program around these moves where you are hitting arms/back/shoulders/legs etc three days a week and then two days a week do cardio steady state at first and then as you get more "experienced" you can start doing some sprint intervals/training AKA HIIT. On the running it would probably hep to map out a mile and start running..when you get too tired walk and then run again; do this until you can run the whole mile, then bump it out two and then three...I would not go over three miles a session but that is just me.

    Once you get your body fat to about 18% you can probably adjust this to an upper/lower split where you out about four days a week with rest day and less cardio..

    Remember it is a life style change not just a diet to get you to some ideal weight..you want to make these changes for life, not just for six months or a year...

    good luck to you ....
  • scottb81
    scottb81 Posts: 2,538 Member
    No matter what you do its going to suck really bad for the first few weeks. The good news is that it gets better and if you want to you can regain your previous fitness levels.

    If you are really out of shape then your heartrate during cardio will probably be high no matter what you do. Keep the intensity level moderatly easy and your heartrate will drop in 6 to 12 weeks. After that the HR zones will have more meaning.
  • kr0nikk
    kr0nikk Posts: 12
    Thank you so much. you all have given some really good advice. i dont know where i would be ithout forums and kind people like you. As for joinging a Gym, i m already doing that so i have access to all the equipment. I dont know if they will provide a trainer although i can thinking about getting one if its affordable. I am only a college student with limited finances. As for workout hours how long should i workout ? 1 hour? also i eat a very healthy diet veggies, meat, always cooked at home. i am east indian so we tend to have really healthy diets. Should i still consider supplements? vitamins? As for liquids i like water better than sports drinks and eating before or after workout? whats the best time to workout for the body? i am a morning person i wake up at 6 usually
  • scottb81
    scottb81 Posts: 2,538 Member
    Start out the first workout easy and relatively short. If the soreness is minor do more the next time. If it hurts a lot then back off some. Over time increase the amount you are doing based upon how fast and how well your body is adapting to the workload.

    There is no reason to go in the first time and work yourself into such soreness that it takes days to recover.

    Also, if you cannot afford a trainer then go to the bookstore and buy a training book for whatever it is you are going to do, lifting, running, etc.

    Workout time of day doesn't matter. Do it whenever you like to.

    Water is better than sports drinks. After a really hard workout it is good to eat within an hour of finishing bur overall it doesn't matter that much when you eat.

    If your diet is good then supplements are not needed.

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