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Getting Back Fit

  • 06-04-2008 9:30pm
    #1
    nojunkmaill
    Registered Users, Registered Users 2 Posts: 160 ✭✭


    Hi Guys

    Hoping someone can give me some advice here.

    I'm 24 M 5ft 8 13St 3Lbs.

    I am starting back in the gym tomorrow and was looking for advice on what I should do to generally get fit, lose weight, tone up, build up muscle

    I am thinking that for the first couple weeks I will eat generally very little carbs and plenty of protein.

    What should I do in the gym though..

    I have Dumbells at home with about 20KG of weights - Would this be any use?

    Thanks..


Comments

  • #2
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    Are you working out in the gym or at home?

    I'd suggest that you spend the first couple of weeks learning and practising perfect form on things like squat, deadlift, lunge, stiffleg deadlift, bench press, military press, dips, crunch, plank, etc. Get a trainer to show you and to watch you and make sure you do it right. Don't get fobbed off with the shiny machines, they really won't give you the same results as the free weights.

    Once you are sure about what you are doing, you can put together a routine (three days a week works for most people), either a whole body routine every day, or a push day followed by a pull day, or something like legs & abs one day, chest and triceps and shoulders the next day, back and biceps the next.

    Do some cardio to warm up and cool down, but your serious cardio should be on non-lifting days.

    As for diet, clean out all the junk. Base your diet on the stuff you buy in the butchers and the greengrocers, and avoid all the central ailes in the supermarket, particularly anything with sugar in it or that has a very long best-by date.

    Dumbells of up to 20kg will get you started, but you'll soon outgrown them. Handy for a home workout if you can't get to the gym.


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