Help with Routine!!

[jackdeath]

Hello,
First I want to say hello, as this is my first post, and hope I'm in the right spot for this.

Ok, from the beginning. First off I am a Martial Arts Instructor. Been doing the Arts for a littleover 33 years, and am 53 years old.
A little over a year and a half ago, I became very ill with a ruptured intestine, surgery was needed and 50 staples later I come out of it. Almost died as the infection was extreme.

The meds they put me on made me gain weight fast, and within 4 months I was up to 315 lbs, and I am 6' 1" tall. I teach part-time at a fitness center near me, and have done alot of cardio to bring my weight down to 250, but I am not in shape anymore, as this bout of illness kicked my butt big time.

I still have my bad days, but I live with it. Ok moving on, sorry for long intro, but needed everyone to know where I have been.

Now I have never touched weights in my life, and working at that fitness center peaked my interest, as I have played with the leg machines and such just to get a burn.

What I am looking for "IF" possible, is a weightlifting routine that I can put some "size" back on my limbs and loose the fat all in one. Don't know if such I thing exsist, but that is what I am here for, to hear from the experts. I know I will ache, I don't care as I have to rehab myself this way, as I "feel the need"

What I have now are smaller arms and legs, although I did retain some of the muscle I put on with the Arts. You would never believe however how fast you can loose it!! There are some PT at the gym, but the routines I see them put people on and see no results kind-of scares me that they don't know as much as they think. I also don't know all the jargon so please keep it in mind. I need help big time. I hear the Waterbury is the way to go, but as I read up on it it was hard to understand as a noob.

Anyway I'll leave it at that for now, and if someone needs more info just ask. Great site and thanks for listening!!


P.S. I also have to watch what I eat, so that plays into the nutrition end of things. I take a multivitamin, and a few others helpers, but would like some suggestions on this area to. Thanks

 

[al420]

http://www.elitefitness.com/forum/showthread.php?t=484815

 

[jackdeath]

Thanks for the link.
So that is all there is to that workout? It looks fairly quick and I did notice someone asked that already, but how long should a person's workout be?

Also do you just experiment to find the weight you do?
Thanks in advance.

 

[BiggT]

Thanks for the link.
So that is all there is to that workout? It looks fairly quick and I did notice someone asked that already, but how long should a person's workout be?

Also do you just experiment to find the weight you do?
Thanks in advance.

Welcome to the board.....as far as workout length, there is no set rule, and it can be a personal preference even.....basically, do what you are scheduled to do, don't screw around and talk and waste time, but don't rush through things and have a crappy workout because you didn't recover from the previous set just because you HAVE to finish in 30 min. To find what weight to do, no magic formula....start conservative, pick something that EASILY allows you to complete the workout no problem and add a little bit each and every time.

Basically, the body is designed to squat (push weight while vertical), pull (pick up weight), and press (push weight away from it). The best way to see results is to progressively improve your squats, pulls, and presses. There are no magic routines or set/rep combos or secret exercises, a routine is just a way to organize training so that you can progress. Size/appearance are all dictated by what you do in the kitchen, I am by no means a nutrition guru, so I will let others field that one.

Read up on the link, and look through 'madcow2's' website.....I also recommend the book "Starting Strength" by Mark Ripptoe. Also, consider starting a journal.

LOL at the Waterbury comment.....his stuff is good, BUT he overcomplicates it unnecessarily. Once you read through Madcow's site, you'll look at Waterbury's stuff and see the underlying principle (get good at big lifts) and be able to cut through the silly BS. The reason it is overcomplicated is because that is what sells, people don't want to hear 'squat, pull, press, get good at each, and eat for your goals'.....they want supersets and drop sets and a1 and a2 and the like....more complex SOUNDS better and more cutting edge, thus it sells......add in a couple useless iso lifts that waste time, but are harmless enough, and you've got the 16 year olds looking to blast the guns hook, line, and sinker.

 

[jackdeath]

Thanks so much for the reply, I will do that and research through both of the sites listed, and come up with a routine. I figured that Waterbury thing sounded like alot of hype, but just wanted to make sure. Appreciate the help!!!!!

 

[BiggT]

Cool, don't disappear though, post back some ideas and you can get some feedback.

 

[jackdeath]

Will do... I do have another question LOL, that one program doesn't have one for beginner, just intermidate and up?? Just wondering

 

[BiggT]

which one? The linear 5x5 is pretty much a beginner program in that you just push through and keep adding weight weekly (progressing linearly) until you hit a wall.....The Ripptoe 5x5 is the true 'beginner' workout, it is the quickest, most efficient for an untrained individual to pile on strength and muscle.......don't get intimidated by "beginner/intermediate"....the only difference between a beginner and an intermediate is the rate at which they progress and the amount of planning they need (beginners progress quicker and easier and need less long-range planning).

 

[jackdeath]

Ok, that sums it up... Again thanks so much and much appreciated. Will keep in touch on here..

 

[al420]

Welcome to the board.....as far as workout length, there is no set rule, and it can be a personal preference even.....basically, do what you are scheduled to do, don't screw around and talk and waste time, but don't rush through things and have a crappy workout because you didn't recover from the previous set just because you HAVE to finish in 30 min. To find what weight to do, no magic formula....start conservative, pick something that EASILY allows you to complete the workout no problem and add a little bit each and every time.

Basically, the body is designed to squat (push weight while vertical), pull (pick up weight), and press (push weight away from it). The best way to see results is to progressively improve your squats, pulls, and presses. There are no magic routines or set/rep combos or secret exercises, a routine is just a way to organize training so that you can progress. Size/appearance are all dictated by what you do in the kitchen, I am by no means a nutrition guru, so I will let others field that one.

Read up on the link, and look through 'madcow2's' website.....I also recommend the book "Starting Strength" by Mark Ripptoe. Also, consider starting a journal.

LOL at the Waterbury comment.....his stuff is good, BUT he overcomplicates it unnecessarily. Once you read through Madcow's site, you'll look at Waterbury's stuff and see the underlying principle (get good at big lifts) and be able to cut through the silly BS. The reason it is overcomplicated is because that is what sells, people don't want to hear 'squat, pull, press, get good at each, and eat for your goals'.....they want supersets and drop sets and a1 and a2 and the like....more complex SOUNDS better and more cutting edge, thus it sells......add in a couple useless iso lifts that waste time, but are harmless enough, and you've got the 16 year olds looking to blast the guns hook, line, and sinker.

You must spread some Karma around before giving it to BiggT again.