Started going back to the gym

[Clark Nova]

I started going back to the gym last week after giving it up after a non-gym related shoulder injury and also getting married. Gettnig married was the worst of the two I would say... my wife is an excellent cook you see so I never leave anything on my plate. This is the main reason why I put on 2 1/2 stones in the last year and a half since meeting her.

Anyway, I'm going again tonight. I want to get back down to 12 1/2 stones like I was when I used to go to the gym regularly. Perhaps I'll go for a bit more muscle building this time though but for now I'm doing an hour of cardio every other day at the gym to try and shift some fat off before I start with the bulking up.

I'm currently 14 stones and 13 pounds, 6' 0". I've already started to feel the difference because I'm not so out of breath at the top of the stairs now


Any tips or advice?

 

[dobbsy]

Don't kill yourself trying to lose 'x' amount of pounds in 'x' amount of time. Just take it gradual at first.

Have a look at your diet, this does not mean starve yourself, as you can still have cheat meals, but look at eating a low fat diet, with plenty of protein and complex carbs (pasta - which will keep you fuller for longer - slow release) as opposed to simple carbs (sweet foods - which will are fast release)

In terms of exercise, just try and stick to doing an hours cardio, atleast 3 times per week, of which you could add 30 minutes resistance (weight) training at the end of each session. Don't go lifting massive weights straight away, stick to a lower weight, of which you can do 10-15 repetitions with. Free weights are the best for faster muscle growth as opposed to assisted machines which tend to lead you into a false sense of strength.

A good piece of advise is to keep your training varied - thus avoiding boredom, make sure you don't just jump on the treadmill everytime, get on the rowers, x trainers for example as well.

This should give you a starting point!

 

[Goatboy]

look at eating a low carb diet.