Returning to the Gym

[Olorin]

I am currently trying to plan the best way to return to the gym after years of inactivity and overeating. This is by far the worst shape I have ever been in in my life, not only in the way I look but how I feel.

What type of program/exercises do you guys recommend? I don't want to over exert myself but I want to get back into good shape as quickly as reasonably possible.

I'm currently about 6 feet tall, about 235 lbs bf% has got to be about 30%..

Ugh. Disgust doesn't even begin to describe it.

 

[beerdrinker]

I think you'll find that if you train properly, you will see results quickly. If you want to go from zero to relatively strong in a relatively short period of time, I would without hesitation recommend Mark Rippetoe's 3x5. Look in the training stickies. The great thing about it is it designed for beginners to gain as much strength, and therefore muscle, as possible in the shortest period of time. Start with light weights and continue the program for as long as you possibly can. The beauty of it is, even if you are totally weak and out of shape, you can start off light and the weights increase so rapidly that you are putting up some decent poundages in a pretty short period of time.

Your BF% should drop as you gain muscle, so lift heavy and gain lots of muscle.

 

[Olorin]

Thanks for the reply. I've been looking through the stickies but havent read up on the 3X5 yet. I'll go take a look

 

[10001110101]

also, if you are ready, start doing cardio first thing in the morning on an empty stomach.

30mins 3-4x a week is a good place to start.

after a few weeks/months bump it up to 45min 3-4x a week,

... then 45 min 5-6x a week.

but just keep it light for now with 30min 3-4x a week, at 30% bf this should melt the fat off (1-2 pounds a week steady) with a good diet.