First day in the gym in 4 years...

[Joat-Mon]

I decided to get back to gym after doin jack shit for 4 years. I'm 39, about 20lbs overweight & it was HARD !

I knew I was unfit but fuck me that was a shock. Wore a HRM and my pulse was hitting 140 just from lifting weights. Could really use some advise on getting the balance right after such a long lay off.

I got some whey protein & zma caps to supplement my diet, got plenty chicken, nuts, berries & eggs to eat.

My older bro was givin me lots of motivation by sayin " Why are you sweatin ? you've done fuck all" & " Thats way too light , ya may as well not bother" etc.

Any advise welcome.

[Rob Hannis]

Well done on getting back in the gym. What are your goals, reasons for getting back in the gym? If it's weight loss I wouldn't start lifting weights as that's going to stack muscle, and more weight on, you've then got to carry that extra weight around while you're trying to loose it.

Without knowing what you're doing time wise/equipment etc I'd suggest checking the diet thread in the health thread and grapplers guide to nutrition. Sort your diet then look at sorting a program. Program wise look more to conditioning than weight training for weight loss with the added benefit of giving some strength gains while taking some of that extra 20lbs off.

[Al Wallace]

My older bro was givin me lots of motivation by sayin " Why are you sweatin ? you've done fuck all" & " Thats way too light , ya may as well not bother" etc.


Haha that sounds like an older brother alright

[Joat-Mon]

Cheers Rob.

The main i reason for going back to the gym is general fitness & conditioning for a couple of months just to lose the fat & get my cardio back.Then start boxing & grappling again.

I thought it would be best to start off with squats, deadlifts & shoulder/chest presses for general strength on Mon Wed Fri & do some fast walking / jogging on the other days.

How does that sound?