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Thread: Back to the Gym

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    Registered User davejh77's Avatar
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    Back to the Gym

    Hi all,

    Need some advice please as I am really struggling to understand what I should be doing:

    So, I am 43 (nearly 44). I have not been down the gym in nearly a year - various reasons (new job, covid etc). My diet has gone to the dogs, eating crap, drinking a fair amount. Not good, I now have high blood pressure which I am on tablets for. This has given me a kick, I have 3 kids and want to be around for them, not 6ft under, so have joined the gym and am starting today for the first day. Diet wise I know what I should and shouldn't be eating and drinking, so think I am okay there. As I said I am 43, I weigh about 16stone (224lbs - 102kg), want to lose about 3 stone (42lbs - 20kg) of fat.

    What I am after is a routine advice. I used to do Push/Pull/Legs for 6 days per week when I was training. Not sure if this is the best way to go now though? Is it better to start with full body stuff for the first few weeks just to get muscles used to it all again?

    I will be going 5-6 times per week. I am not a massive fan of long cardio. I usually do a 5 minute warm up on treadmill or rower and then a 15-20 minute HIIT on treadmill at the end - I can't think of anything worse than running for an hour - but if I need to then I will have to!

    Thanks for any advice.
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    Originally Posted by davejh77 View Post
    Hi all,

    Need some advice please as I am really struggling to understand what I should be doing:

    So, I am 43 (nearly 44). I have not been down the gym in nearly a year - various reasons (new job, covid etc). My diet has gone to the dogs, eating crap, drinking a fair amount. Not good, I now have high blood pressure which I am on tablets for. This has given me a kick, I have 3 kids and want to be around for them, not 6ft under, so have joined the gym and am starting today for the first day. Diet wise I know what I should and shouldn't be eating and drinking, so think I am okay there. As I said I am 43, I weigh about 16stone (224lbs - 102kg), want to lose about 3 stone (42lbs - 20kg) of fat.

    What I am after is a routine advice. I used to do Push/Pull/Legs for 6 days per week when I was training. Not sure if this is the best way to go now though? Is it better to start with full body stuff for the first few weeks just to get muscles used to it all again?

    I will be going 5-6 times per week. I am not a massive fan of long cardio. I usually do a 5 minute warm up on treadmill or rower and then a 15-20 minute HIIT on treadmill at the end - I can't think of anything worse than running for an hour - but if I need to then I will have to!

    Thanks for any advice.
    Cardio doesn't have to be torture. I am a cadio freak, love it, but I don't do the treadmill hampster thing. Do something you enjoy, take the kids for a hike, kick a ball around with them for a few hours a week. There are plenty of fun ways to get cardio in and cardio is essential for good health and longevitey.

    Welcome back and good luck with your goals.
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    Registered User davejh77's Avatar
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    Originally Posted by mtpockets View Post
    Cardio doesn't have to be torture. I am a cadio freak, love it, but I don't do the treadmill hampster thing. Do something you enjoy, take the kids for a hike, kick a ball around with them for a few hours a week. There are plenty of fun ways to get cardio in and cardio is essential for good health and longevitey.

    Welcome back and good luck with your goals.
    Thanks. I have a dog that I walk 6 days a week (wife walks him on a Sunday). He usually gets an hour - 1.5 hours at a weekend. Yeah, kids is difficult because the hours I work (2pm-10pm Mon-Friday) so again weekend is the only chance we get together and it doesn't feel enough? I know something is better than nothing.

    Trying to persuade the wife to do Squash/badminton with me once a week and kids want to go swimming too - although I don't like swimming - I know that is good.
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    Welcome back to the gym. Always good to hear someone taking command of their health.

    If you are going six days a week, a push/pull/legs routine is great. Or if you find that you can only go a couple, three days a week but have a little extra time to spend at the gym, full body is good too.
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    Take it from a guy who has stopped the gym for long periods of time due to circumstances, your best bet is to start slow, I would do 3x a week for starters and don't go all out. You want to enjoy going to the gym and not be so sore that you already start dreading it. Don't try to boil the ocean, for lack of a better word, think baby steps and add exercises as you start feeling better.
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    Registered User davejh77's Avatar
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    Thanks for the advice people.

    I have started with a workout plan I found on here: The Vikings The Bare Bones Series. I am doing the 5 day split (Upper/Lower/Pull/Push/Legs). Legs are a little sore this morning from yesterday's Lower routine but not too bad, plenty of water today and with today being a rest day should be okay.

    Have thrown in some cardio on the treadmill for 20 mins at the end of both sessions this week - HIIT, so 1.5 mins of walking at 5kph then 1.5 mins of running at 13kph. That is as much as I can manage at the moment, but hopefully this will improve over the coming months.
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