Another Help Me Thread..

[AberdeenSteve]

Hey guys, I know there are numerous others of these in this section but needed some advice.

I've been carrying little niggles and injuries over the past year or so and have finally been given the go ahead to get back into full time exercising over the last couple of months. I have recently enquired about joining the local gyms to get myself back into shape so hoping you could help with a few tips and pointers.

Due to the injuries, I have put on some weight and I'd be the first to admit that I am slightly over weight if not by much.

Do I need to work on my cardio first and lose the excess baggage before properly going on to the weights or am I best to try and incorporate both into my schedule?

Any tips on what is the best schedule to follow when looking to evenly distribute time so all muscles are worked?

(I used to properly clued up on this stuff but now, well, I know nothing)


Thanks!

[Fists of Fury]

Hi Steve

It's a combination of three things that you need to incorporate together.

Firstly, cardio is of course important, so do plenty of that to lower your weight and body fat initially. However, weight training shouldn't be neglected in this period as it helps boost your metabolism, and more muscle = more calories burned even when doing nothing. The final thing is diet, which if you can get right (might want to cast your eye over the diet thread), should see you make some pretty swift headway.

[johnson2]

What are you goals and targets? Are you able to do all types of exercises, i.e. heavy weights of past injuries?

[AberdeenSteve]

Hi Fists, thanks for that feedback mate.

I'll be going down for the first time tomorrow morning, what would be the best advice for the first session ie how much time to set aside for cardio and how much for weights?

And as for goals and targets, I am just to trim the fat and build slightly. I am not looking to go massive but enough to increase my build a bit. As fore injuries, there is nothing that I know of stopping me doing heavy weights.

[Fists of Fury]

For tomorrow, I'd suggest something nice and light to get yourself back in to it, and ensure that you aren't rendered immobile for a week by overdoing it on your first trip back

Try something like 5-10mins rowing, 10mins cycling, 10-20mins running, and then just do a bit of an all body workout on the weights, so 3 sets of 10 reps for each muscle group. That shouldn't hurt too much but will start getting your body used to it again.

[TRUSSMAN66]

Never bothered with cardio....my advice would be plenty of warm ups and get lifting heavy!!!!!

After a layoff your muscles will be bursting to get going!!

Never needed cardio.....Turn that fat into muscle...the more compound training you do the more aesthetic you'll become....

Good thing is if you've put weight on the more muscle you can carve..as Arnie used to say..You can't make a carving out of a pebble

Lift.........and keep it simple..

bit like fisty..

[Fists of Fury]

[AberdeenSteve]

First session went really well.

I did 15 minutes rowing, 10 minutes cycling and then 20 minutes. Spent the next hour or so doing weights.

Just a query, what would guys class as a good weight to begin training again at?

I only did 15kg as it was my first session in well over a year. Too little?

[Fists of Fury]

For what exercise, mate?

[johnson2]

First session went really well.

I did 15 minutes rowing, 10 minutes cycling and then 20 minutes. Spent the next hour or so doing weights.

Just a query, what would guys class as a good weight to begin training again at?

I only did 15kg as it was my first session in well over a year. Too little?

How intense are the cardio sesions. What type of weights did you do. Arm curls and ab crunches or did you do some of your compound movements?

[TRUSSMAN66]

Have to remember that the body only has a certain window of energy.......

If it's muscle you are looking for then I suggest cutting down on the cardio....

A good diet will get the fat off.............

You want all your energy for the weights....

Squatting, deadlifting and good pressing will make you feel like you've run the marathon......make you sweat and give you more satisfaction than cardio...

Honestly it's overrated and twinned with weights makes it easy to over-train..

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