3 years out - where do i start ?

[tonym]

hi guys

i have previously put a good 10 yrs into the gym, 20% 80% weights with good diet

had nice athletic shape, broad and strong

but marriage kids job etc

and i havent been in a gym for 3 years

now aged 40, still reasonably ok shape, bit of a fat face, little tummy and some man boobs and totally unfit

now im ready to return

the goal - to get healthy / fit and to put a little shape and broadness back on

but how to start

do i hit the cardio, get fit, lose the fat im holding then mix in some weights

or go straight into a warm up, weights then finish off with cardio

thanks a lot

Tony

There's no reason to wait on weights (LOL I made a pun, sorry). Seriously, though, if you just start with cardio, it'll only cost you muscle mass, so you'll be a smaller you, but you'll likely have the same bf percentage.

Building a bit of muscle while you're trying to lose fat also makes sense because muscle mass increases caloric needs, which just makes dieting that much easier.

Diet
Resistance training
Cardio

I would suggest finding our your body fat percentage first and making a diet based on your lean body mass.

If you don't want to start there, just use your body weight and start with 10 calories/lb for a starting place then adjust according to your results.

Resistance training, there is no need for a long complicated routine. Just do something simple with fairly low volume, concentrating on basic, heavy lifts; full body 3x a week.

Cardio, either do 1/2-1 hour 2-3 times a week of moderate intensity cardio or 15 minutes of High intensity interval training.

[bodyshop20]

Rethink how you started before, and im sure you will not fail.
Small steps to begin, and progress the cardio and resistance work as you feel fitter.
Remember you will now ache like a beginner so take 1st step easy, and good luck

[gethotabs]

I agree. Why not try doing what you have done before. You mentioned, that you had a well-shaped body once. So, this means that your workouts before are effective.