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Back to working out, could use some pointers (self.fitness)

submitted 1 year ago by Squizzy to c/fitness

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So I've been out of the game a couple of years, I did a bit of calisthenics but I'm too fat now to go at that and also I was never flexible which brought a bit of a wall to that path.

I've about 10kg put on past my resting happy weight and 13-15kg past my prime. I'm looking to drop weight first and foremost and maybe build stamina.

I have my own barriers tl push through, hoping this restart takes but mostly I now have to be self motivated because a change in location means no classes only gym access.

So... Could anyone provide a quick 45-60 minute routine to get me started. I'm 183cm and 100kg.

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[–] Shrubbery 4 points 1 year ago

I personally find using an exercise bike and watching a show on my phone or listening to a podcast/book to give me extra motivation, since i am being doubly productive. You could do that for a few weeks to build the habit of going at least 🤷‍♂️

What i like to do weight lifting wise starting out is compound lifts in a push/pull/legs split because it's efficient for your time, and a simple base to build on later:

Push day: bench press and overhead press

Pull day: Pullups or Lat pulldowns and Standing or Seated Rows

Legs day: Squats and Romanian Deadlifts

Active rest 1 or 2 days if needed: walking or exercise bike

Repeat

Diet, sleep and consistency are particularly important for weight loss. As much as it may suck, counting calories and staying healthily below a weight maintenance amount (500-1000 below) is going to be what will help you burn fat. You can calculate that with a calorie calculator -- I'd just Google a couple.

Best of luck to you! Other people may have different or better tips :) this is just what i like to do.