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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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[–] Squizzy 1 points 1 year ago (1 children)

Definitely true on the diet front, I know it too. The same goes for me I could definitely clear multiple plates no issue but if I omly had one and waited for a minute I'd realise I'm full. So adjusting before the plate is ideal... Could do with finding a fediverse mealprep sub.

I have run before but I can't get into it, I've done 10ks and stuff and enjoyed them but the training for them was boring... Even though its essentially the same thing.

Would you advise on a weights program?

[–] golli 1 points 1 year ago* (last edited 1 year ago) (1 children)

I honestly mostly do running nowadays. I can definitely see the monotony in running. I combat that by listening to a lot of podcasts while doing my rounds. There are so many out there that i'll never run out of new content.

Tbh for a weight routine i'd have to look around myself. Since i adtmitteldy don't follow one for a while now. But i think the main difference between most would be the choice between doing a push/pull/leg split or doing more of a longer full body workout like 2/3 a week, but with more rest inbetween. For the former with dumbbells you'd probably look at something like this:

Push: Chest Press. Overhead Tricep Extension, Incline Fly, Arnold Press,

Pull: Bicep Curl, Bent-over Row, Reverse Fly, Shrug,

Legs: Some squat variation, lunges, some deadlift variation, calf raises

Maybe throw in some farmer's walk to any of those 3.

And then i guess the usual maybe 3-4 sets of 8-12 reps?

The thing Lemmy sadly still misses is all the resounces crowdsourced by subs in their wikis. On reddit you'd have probably just been able to look there and have a few basic options

[–] Squizzy 1 points 1 year ago

Thanks for this, I really did hate when subs got too big and lost the human touch. Like I'd post on hiphopheads and get removed because discussion posts need to be put in the daily, head wrecking.