Back to working out, could use some pointers
Back to working out, could use some pointers
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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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.
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?
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
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.