this post was submitted on 17 Jun 2023

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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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[–] golli 7 points 1 year ago* (last edited 1 year ago) (1 children)

Honestly in my personal experience weight loss is like 90% diet. It simply is much easier to eat less compared to how much it takes to burn those consumed calories. General fitness and feeling better through that is imo more where exercise comes into play. So I'll split my answer into two parts.

Building sustainable habits is how you achieve your goal

1kg of fat is around 7700 calories. There are a ton of different diets and ways to lose weight. It's probably very subjective which ones work best for a person. But in the end they all come down to reducing consumed calories.

For me it was basically easiest to adjust the further away from eating the change happened. So adjusting what/how much I buy. And then the portion sizes being cooked. Once it's actually on the table/plate it becomes much harder for me.

But others might be different and intermittent fasting or something completely different will work.

As far as exercise goes again the best one is the one you enjoy and thus actually stick with doing regularly.

For stamina I ended up with running (stared with the couch to 5k program), but others might prefer something like cycling.

For strength just having a pair of dumbbells laying around (later added a bench) got me started since I preferred that over other types of exercise. There are plenty of basic routines e.g. on YouTube. I don't really think especially which one you pick as long as you start.

[–] 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.

[–] 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.

[–] Arwenac 3 points 1 year ago

Like others have said, losing weight is mostly diet. But if you are looking for a workout program you can look at The fitness wiki. It has loads of info an programs for both beginners and more advanced.

[–] [email protected] 3 points 1 year ago (2 children)

Just saying, if your goal is to lose weight, you'll be better off focusing on your diet.

[–] Squizzy 1 points 1 year ago

100% a part of this. My diet is very linked to activity, I will overeat and snack when I'm not working out but if I have a routine I will eat better and less.

[–] [email protected] 1 points 1 year ago (1 children)

Both are important. If you only eat less without working out, you'll also lose muscle not just fat.

[–] [email protected] 1 points 1 year ago* (last edited 1 year ago)

Sorry you're right, you definitely need both to lose weight. I'm just emphasizing, if you already have a decent workout routine (ie calisthenics a couple times a week like OP), then in my experience, it's much easier to lose weight than work it off through exercise.

I'll frame it this way as well. People can be 50+lbs overweight (me) and still go to the gym regularly. On the flip, I find it much less common that people are obese and also have a healthy diet and food relationship.

[–] AnAnonymousApe 1 points 1 year ago

Just my humble opinion, but nothing I've done shifts weight like running. Don't just focus on one thing though. Maybe take up running, include some resistance/weight exercises each week too, and try to improve your diet. Make those changes and you should see a difference quickly.

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