back after baby

[tonym]

Hi all

Im a former gym rat,would train all the time,had good size (no bodybuilder,but had some shape) and good fitness levels

however,when my wife was almost full term with pregnancy I had to stop,
and now 8 months have passed,baby is in routine and I can start again

I am now unfit,out of shape,a little podgy in places (especially face)

I have began to clean up my diet,
but what should I do about training

I need to drop the extra stone I have picked up,plus get back a little muscular shape

should I stick to low intensity cardio for 6 months
should i alternate a cardio one day and a weights the next day routine ?

but I am 38 years old,can train about 40 minutes 5 days a week

thanks for any input

[.V.]

I've tried quite a few different approaches to weight training over recent years. What I've personally found to be most effective for gaining muscle AND for burning fat (the difference just being in the amount of food eaten) is a simple, full body routine 3x a week.

For example Squat, dead, bench, row, OHP on M, W, F. Do some arm and ab work if you like...But the above mentioned exercises will take care of the mirror muscles too.

T, Th...do cardio. If you need to add more you CAN do cardio M-F. HIIT is very good for most people. However, my personal preference is up to an hour of lower intensity cardio done first thing before breakfast every morning.

Oh yeah, about diet...10-15 calories/lb for cutting and 16-25/lb for bulking for most people. Tweak based on your results of course.

[westside24]

Originally Posted by tonym

can train about 40 minutes 5 days a week

Thats really all you should train.. no more than 45 minutes.

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