Need help to create a workout plan to put on weight and get fit.

emmo16

Hi I am looking for help to create a fitness plan for myself to get fit and put on weight, but have been getting so confused with all the info out there and I dont know where to start.

Basically I would say I am unfit as I am just back from backpacking around the world for a year and have done no fitness and a lot of drinking. I have been very fit in the past from playing ice hockey and 5 a side footy.
I have never been a regular member of a gym so don’t know what weight or machines to start on and work up to, I do eat healthy not much junk food the odd pizza and i have a basic gym in work. I am 5ft 11" 11st and Id say I have a high metabolism as I never ever put the weight on since I was about 17.
I’m looking to start this off in out in about 2-3 weeks so any help would be great and Ill be starting back at ice hockey in sept so that will be alot of the cadio work sorted hopefully.The Boards Summer Beach Body Super Challenge has been a good start so far.

Al_Fernz

Since you're not a total noob it won't take a long time to get back to the level of fitness you once had.

IMO you should start of with some basic bodyweight and cardio stuff before taking the pluge and joining a gym. Lunges, squats, various types of pushups, back extensions, dips and pull-ups would be the types of exercises you should be aiming to do. Do some more research on these and do full body workouts for the next month at least. Try and do this routine 3 times a week and leave a day in between training sessions.

Start of at 3 sets for 12 reps (if you can do this) on the exercises. If you can't hit the 12 reps don't worry. Your strength will soon improve and you will be able to bang out the 12 reps. When the bodyweight routine becomes too easy and you want to continue your strengthening then I would start thinking about joining a good gym and doing a routine focused on heavy compound lifts like squats, deadlifts and bench pressing. By good gym I mean one that is equipped with a squat rack or power cage, a number of oly bars and benches.

For cardio, do running, cycling etc etc. Whatever makes your heart beat faster. You should see great improvements from doing this 2-3 times a week also.

Always warm-up, cool-down and stretch when training.

All I can say about the diet is that you need to re-evaluate it and eat more kcals. Check out the nutrition sticky for more information that may help you in this area.

emmo16

Thanks Al_Fernz Ill have a look into all of the above.