Long layoff - Need advice

[Olorin]

I've read the stickies but I'm curious the opinions of the guys here. After a VERY long layoff and bf somewhere probably in the high 20's I am extremely unfit. Getting winded hitting baseballs to my kids.

What can I do to turn this around quickly from a workout perspective. Diet I have figured out for now, shoudl I jump back into any particular program?

Thanks for any advice.

 

[JDid23]

I've read the stickies but I'm curious the opinions of the guys here. After a VERY long layoff and bf somewhere probably in the high 20's I am extremely unfit. Getting winded hitting baseballs to my kids.

What can I do to turn this around quickly from a workout perspective. Diet I have figured out for now, shoudl I jump back into any particular program?

Thanks for any advice.

What would you say your goals are for now? Also, do you mind sharing your stats?

 

[Olorin]

My goals right now are to lose fat and build my lungs up. Get winded very easily.

I'll give you the stats I have,

age: 32
height :6'0
weight: 240
bf: guess but id say at LEAST 30. PRobably higher.

 

[shibs]

So there will definitely be cardio thrown into the mix... how many times a week can you make it to the gym?
Do they have a pool there or anything else special? IMO swimming is the best form of cardio.

 

[Olorin]

I'll be honest with you with 60+ hour work weeks I don't see myself getting to the gym. I do however have a weight set in my garage, medicine balls, and a punching bag from my earlier martial arts days. I'll be getting up at 5 am to do this

 

[Olorin]

I'm not asking for anyone to put together a program for me. I've done this before and I can read all the stickies. But I've never been THIS out of shape. I've always been in pretty good shape even when I wasn't working out. I've never been in this position and before I jump into anything i hope someone who's been where Im at or knows where I'm at can chime in with a bit of advice,

 

[Foxxxy]

id start with walking on a treadmill, until you drop some pounds, along with a really strict diet. Where do you live? just wondering what your surroundings are like, its always better to run outside.

 

[Olorin]

I live in a nice safe suburb. No coyotes or wolves. I turned my ankle a bit this weekend but plan on walking at least 30 minutes as soon as I wake up every morning.

 

[shibs]

i'd suggest some good multivitamin, and fish oil extract pills. the fish oil keeps your heart healthy and promotes cardiovascular health (among many many other things)

 

[Tblock1]

You could do a routine of pushups and situps and then punching that punching bag, you will burn off the fat like no other if you keep up your heart rate.

 

[ark94]

A great way is to train in intervals. HIIT, but do it in a cycle between your punching bag, pushups, situps, and burpees. Like tblock said you want to keep your heart rate up, so a great way is to do interval training.

For example you could do -

30seconds @ max effort - punching bag
---- 45 seconds off ----
30seconds burpees @ max effort
30seconds situps @ max effort
---- 45 seconds off ----
30seconds pushups @ max effort

Then start at the beginning.

Or something along those lines... You could add stuff with the medicine balls.

Here are some great videos, not sure if anyone has tried any of this stuff before but it seems tiring.

YouTube - charliejames1975's Channel

Only reason i suggest ^^^ is because it can be done at home, without any gym equipment really.

 

[cleandres]

Since your coming back from a long lay off you might want to ease your way back into excercising or else your setting yourself up for potential injury

 

[Tblock1]

A great way is to train in intervals. HIIT, but do it in a cycle between your punching bag, pushups, situps, and burpees. Like tblock said you want to keep your heart rate up, so a great way is to do interval training.

For example you could do -

30seconds @ max effort - punching bag
---- 45 seconds off ----
30seconds burpees @ max effort
30seconds situps @ max effort
---- 45 seconds off ----
30seconds pushups @ max effort

Then start at the beginning.

Or something along those lines... You could add stuff with the medicine balls.

Here are some great videos, not sure if anyone has tried any of this stuff before but it seems tiring.

YouTube - charliejames1975's Channel

Only reason i suggest ^^^ is because it can be done at home, without any gym equipment really.

Bro no one follows those workout they just watch the videos because she is hot


I think he should do an interval training routine but with as little rest as possible, when I do those I run a lap on the track at 6 minute mile pace or faster, do 50 pushups, 40-50 situps, then run again without any rest. Now that will pull off the fat!