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Oops, forgot, you also need SLEEP. Destroy in the gym, body rebuilds in sleep. Alcohol is your enemy too, ruins skin, bodies (empty calories). Protein should also not be ignored, universally culture has become protein-light & sugar-heavy as an easy and CHEAP way of hitting the calorie figures.
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Go swimming 2-3x a week. Few warmup lengths. Then do each length fast and rest. Maybe 25 lengths (up to you). Watch some videos on stretching. Find out where you are weak on flexibility or range of motion or niggling injuries - example would be very tight hamstrings and poor hamstring flexibility = guaranteed back injury…
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I was lurking, but had to join to post... #1 - Free weights are safer than machines - even now. - In the bad old days (ready 1990) a lot of exercise machines were brilliant at causing hypertrophy of the sellers wallet and INJURY to the individual using them. - Classic were Leg Press that suffered stiction at mid-heavy load…
