Hello there. I was just browsing the internet and I came across this website before having a quick browse of the forums. This seems like a place where I can ask genuine questions without fear of reprisal or ridicule.
A little about myself: I'm 23 and used to be quite active before a torn ligament in ankle halted all progress and activeness. I started binge eating, not paying attention to what it was doing to body until it was too late. I used to be 95kg at 5'11 about as fit and healthy as the next person. However I am now 135kg at the same height and I'm starting to really feel the effects; Depression, constantly lethargic, apathetic and most of all I'm lacking motivation.
ultimate goal is to get to around 90kg and continue with hobbies which is Basketball and Rugby League. All this weight and injury really limits me in the exercises I can complete, I find I can only run/jog for 5 minutes before foot starts aching and I ultimately just give up hope. I can cycle without fear of injury so at least I have that for cardio.
I'd like some help if anyone is willing. This is something I really need to , family on mothers side has a history of heart problems so I definitely can't keep this up anymore.
Regards,
Lee.
Help for a Newbie
Moderators: Boss Man, cassiegose
Re: Help for a Newbie
This is the sort of thing you could do, which I've posted before now.
Squats, 2 sets 8-10 reps, (smallest barbell available).
Lunges, 2 sets 8-10 reps, (second smallest dumbells available).
Deadlifts, 2 sets 8-10 reps, (smallest barbell available).
Bench press, 2 sets 8-10 reps, (second smallest dumbells available).
Bent over rows, 2 sets 8-10 reps, (smallest barbell available).
Shrugs, 2 sets 8-10 reps, (smallest dumbells available).
Planks, 30-45 seconds
This is done every other day mixed with cardio, so the weekly schedule could look like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
This splits the off days so you don't have two back to back days, potentially eating into progress and it means you don't train for 5 days straight.
You would amend the level of weight used every 2 weeks initially, then 6 weeks later you'd be ready for something different.
Oh and don't worry, we don't permit ridicule or reprisal of people trying to physically better themselves, as it's potentially counterproductive to someones efforts and we are here to help stimulate emotional and mental improvement, not just physical, so tearing someone down is counterintuitive to most peoples way of thinking.
Squats, 2 sets 8-10 reps, (smallest barbell available).
Lunges, 2 sets 8-10 reps, (second smallest dumbells available).
Deadlifts, 2 sets 8-10 reps, (smallest barbell available).
Bench press, 2 sets 8-10 reps, (second smallest dumbells available).
Bent over rows, 2 sets 8-10 reps, (smallest barbell available).
Shrugs, 2 sets 8-10 reps, (smallest dumbells available).
Planks, 30-45 seconds
This is done every other day mixed with cardio, so the weekly schedule could look like this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
This splits the off days so you don't have two back to back days, potentially eating into progress and it means you don't train for 5 days straight.
You would amend the level of weight used every 2 weeks initially, then 6 weeks later you'd be ready for something different.
Oh and don't worry, we don't permit ridicule or reprisal of people trying to physically better themselves, as it's potentially counterproductive to someones efforts and we are here to help stimulate emotional and mental improvement, not just physical, so tearing someone down is counterintuitive to most peoples way of thinking.
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marcolaiti
- STARTING OUT
- Posts: 6
- Joined: Mon Jul 15, 2013 1:17 pm
Re: Help for a Newbie
Visit blog by Google'ing betterlifefitnessandfood
It is new with not much content but I would be happy to answer any further questions you have on own after reading what I currently have to offer there. I haven't said much about this on the blog yet, but while cardio and running are great ways to lose weight quickly, be sure to compliment it with weight training to keep it off. Lean muscle eats up fat. Also, eat right.
It is new with not much content but I would be happy to answer any further questions you have on own after reading what I currently have to offer there. I haven't said much about this on the blog yet, but while cardio and running are great ways to lose weight quickly, be sure to compliment it with weight training to keep it off. Lean muscle eats up fat. Also, eat right.