Hello again - Looking for help

[MrRob]

Hello again,

I am gong to try this again after another long break. Besides the lovely medical problems and gaining more weight its time to do something. We are expecting our first child in Febuary and somedays I feel that I wont get to see that child do to my poor health. Head spins for hours thinking about this.

Weight is now 225. Most of the weight pilled up in my stomach area. I am 5'8 and 32 yeards old. Not to good.

Can someome help with a basic startup plan? This includes a simple non-confusing nutrtion plan.

Looking for workout plans with my home stuff, treadmill (hurts the knees, thinking of buying an eliptical trainer) Bench that inclines, declines and has a leg attachment. I have a set of powerblocks (dumbells) up to 45lbs each. A few weights for the leg attachments. Looking for reps, amount, what exercises, how many times a week? Cardio - How to approach starting up safely. Been awhile and want to get in to this the rightway and not to get discouraged to fast.

I have a bad lowerback problem now as well. Strengthening that would probably help. My hamstrings and my back are very very tight. No flexibility. Been stretching the hamstrings but no luck so far. Been to PT and a chiroprator as well with no improvement.

What I am looking for is an exact but simple plan to get going. Can someone give me a hand? I read the 2000 calorie plans but want it simpler at first to get going.

Will hire a personal trainer if that is what it will take. Anyone available?

Thanks

[Tuna Fish]

Hello again MrRob, glad to see you've come back! :

Sounds like you have a reason to be motivated, what with a baby on the way...

MrRob, please start by understanding that there is no "perfect plan" that fits all people. There is no "perfect diet" that fits all people, etc. etc....

The only "constant" that applies to everybody (and I mean everybody!) is consistency in one's approach to fitness. Don't give up too easily because results take time- often A LOT of time.

That being said, a basic full-body workout will get you started for the first month or two. Get into the motions, don't worry about adding lots of weight yet- just work within your comfort zone and get your form back.

Workout 1
Bench press
DB row (your body will be supported on the bench, so lower back should be okay)
DB shoulder press
Leg extension or squat (do whichever does not hurt your joints)
Leg curl
Calf extension (1 leg at a time, holding a DB- ball of foot on a stair or block)
Crunch

Workout 2
Incline bench press
Shrug
Laterals
Leg X or squat
Leg curl or lunge
Seated calf extension (barbell across thighs, feet on a block)
Twisting crunch

You can alternate these workouts on M/W/F. (Monday= workout 1, Wednesday = workout 2, Friday = workout 1, follwing Monday= workout 2 etc.) or stick with one or the other for a few weeks then switch.

Start with 2 sets of 10 for each exercise for 2 weeks, then go to 3 sets of each exercise, then SLOWLY begin to add weight.

You're "breaking yourself in" to a new lifestyle, take it slow and don't shock yourself too hard. You have to keep this up *for life*..... :

Diet.... I would start by eliminating junk food first. Eat good quality food, don't worry about portion control until you start to understand what to eat. I believe you will get a great start on the road to being fit if you at least eat GOOD QUALITY FOOD.

If you eat pop tarts for breakfast, stop now.

Replace it with a bowl of oatmeal, a large glass of milk, and a piece of fruit.

If you eat McDeathburgers for lunch, stop now.

Try a tuna sandwich on whole wheat with lettuce & tomato, a cup of carrots, and a big glass of water.

You can see what I'm getting at here....

EAT TO LIVE, DON'T LIVE TO EAT.

Good luck- stop in whenever you need a hand.

Tuna

[MrRob]

What about cardio? How should I start that?

[Amkey]

Mr Rob,
It's easy as pie. Being a beginner and at your weight it will be easy but being easy means being patient because it will not happen in two weeks. Be consistant and do not give up.

Grocery list:
Any low fat meat No red meat EXCEPT eye of round
No pork except pork tenderloin

Any freaking fresh or frozen vegatable you want
Any freaking fresh or frozen fruit you want
Any freaking nonfat low sugar dairy product
all breads to be whole grain and whole wheat

Get creative and eat 5 times a day

Cardio: Use your treadmill to walk. If you have to then buy knee braces. Your knees hurt because it is carrying you plus a couple of 5 year olds. So start to walk at a pace that is a little faster than normal walking. Act like you are in a hurry to get out of Wal-Mart. Every week you up the speed 2 levels. Walk 1-2 miles to start with then up the speed and the distance. LIFT THE WEIGHTS like Tuna said. Cardio only will not do the trick.

[MrRob]

Thanks.

Got another quick quaetion on warming up/stretching. My body is very stiff as far as flexibiltiy and movement. Hopefully this will change as I loose weight and workout.
"Start with 2 sets of 10 for each exercise for 2 weeks, then go to 3 sets of each exercise, then SLOWLY begin to add weight". Does that require a warmup or is that it? What would be the best way to stretchout if needed?

[Amkey]

Just do the normal stretches. Quite honestly I have never stretched or did warm up sets. Some would say that is not a good idea though. If you want to do a warm up then do the two sets but before hand add one set and do about 12 of a light weight.

[Tuna Fish]

Hi MrRob-

A short warmup is a good thing. Hop on the exercise bike for a few minutes- just enought to break a light sweat and get the blood flowing. This will help you limber up a bit before lifting. Save the stretching for after the weights. When you stretch, go slowly into position- don't hurt yourself (it can happen...)- and breath deeply. Go only as far as you can go comfortably, as flexibility takes time to achieve. Main thing is to gradually work out those kinks and tight spots, but not overstretch and tear something.

Since you'll be using weights that will be relatively easy to lift at first, the extra warmup sets are not necessary. Focus on getting the form down- don't go "balls to the wall" just yet- just work with smooth motions and keep an eye out for any motions that feel unnatural or painful- any exercises that hurt your joints should be avoided for obvious reasons.

Good to see ya back, man!

Tuna

[MrRob]

Well, One day down. I worked out last night going very light and not pushing it too much. Every inch of my body is in pain.

Workout completed
Bench press - 4 sets
DB row (your body will be supported on the bench, so lower back should be okay) 4 sets
DB shoulder press - 4 sets
Squat - 3 sets (Knee started to hurt)
Leg curl - 3 somewhat sets - need a better way - bench not too good for them
Calf extension - 4 sets
Crunch - 4 sets of 10

Meals
Breakfast - 3 eggwhites 1 yolk
Snack - Pear
Lunch - Grilled Chicken on whole wheat with mustard.
Veggie meat (Morning Star) taco salad with low fat sour cream and a garden salad.
about 100 oz of water throughout the day.

Will try some cardio tonight.

[Only13]

Hey MrRob Arte you doing the M/W/F alternating workout or the one workout for a few weeks then switch? I recomend the M/W/F. It works well for me

[MrRob]

Planning on alternating.

Yesterday.

Workout
Cardio - Teadmill - 10 minutes. 1 minute decent pace and then 30 seconds fast pace and back to 1 minute decent pace - repeated for 20 minutes.

Meals
Breakfast - 3 eggwhites morning star sausage
Snack - Pear
Lunch - Grilled Chicken cesar salad.
Dinner - Baked small whole chicken, carrots and a garden salad.
about 100 oz of water throughout the day.

Should I take some sort of vitamins or other supplements now?

[Lady C]

A multivitamin is like an insurance policy - it won't prevent anything but it should make it easier, if something does happen.

[MrRob]

Update. Been 2 weeks and I have gained weight. I haven't been doing allot of cardio because I get chest pains and winded really fast. I have been lifting 3 times a week. Thinking of hiring a notrtionist to make me a meal plan of exactly what to eat and when. I hate guessing. This was the downfall last time I started working out.

[Amkey]

Mr Rob,
There should not be any guessing involved at this moment in time. Just eat healthy like the things you are eating and eat small meals 6 times a day. Keep the cardio up. Getting winded is a part of it. If your chest is hurting to bad then slow down the pace just a bit. If it keeps up then go see your doctor. Getting into shape was never said to be easy. The first time I EVER did cardio I did this satan machine ( you can look up my past post and see how much I hated this ellipitical machine) I could only do 3 minutes nonstop on it. That was with no ramp or intensity level. When the 3 minutes were up I am not lying that I thought I was hurting myself because I just knew that I was going to pass out and have a heart attack. I decided right then that machine was not going to beat me so I did 3 minutes everyday. Pretty soon I was up to 15 minutes. Now I can spend all day doing that.

[skyman]

Just stick to it and you'll get through. When I was dropping weight I would go thru some 4-7 day spans where I would gain weight before I would see a major drop.

[MrRob]

I am continuing to lift the weights. Worked out the quads really good again last night and I am really sore today.

How long should i continue the 3 day total body workout for? When should I add more exercise and such?