without gym-tips to get back 'into shape'?

dinneenp

Hi,
Since my wife had a child 3 years ago I've given up the gym. She had another 4 months ago so potential gym time is low. I'm not bothered with the gym anyway.

I'd like to try to get back into shape a bit/get some definition/tone up a bit & lose my belly. I don't mean like Brad Pitt or anything like that; just get some kind of upper body to be 1/2 way happy with...

What's the best way to achieve this?
for belly obviously eat healthy, less junk. Plus sit ups. Anything else?
For tone up/definition what's best. Push ups?
I don't want to get carried away with a massive amount of different exercises etc- ideally a few that I could do at home every 2nd night/as often as needed.


I plan to cycle to work a bit and start jogging/running again (after a long time off).
Thanks,
Pa.

sharky86

The more knowledgable folk around here have a tread for this: http://www.boards.ie/vbulletin/showt...p?t=2055964941

This tread is a good read as well:
http://www.boards.ie/vbulletin/showthread.php?t=2055953567

Also check out a guy called transform, he seams to really know his stuff and has an bloody great website: http://www.thetransformationcatalyst.com/

I was in a slightly different situation to yourself and wanted, still do, want to change my body composition. I start the crouch to 5k running program and stronglifts weights programe. Everyone finds the C25K program good that I know of. A few people have issues with the stronglifts program but I picked it because I dont know how to powerclean and I tough it was simpler.

Transform

all of this will help to get you started -

https://www.youtube.com/watch?v=sIP5y8K1zYg

yes its a woman training but its the movements that are important and all are easy to get working on straight away with minimal equipment.

there is a home workout section on my blog also -

http://thetransformationcatalyst.wordpress.com/category/home-workouts/

most of what you need is answered there already

InTheTrees

I'd start with running. Do a 5k program. That'll get your body firmed up a bit and then think about a weight program.

Transform

what!!!

Running is the absolute last thing i would recommend (apart from some 200-400m sprints/runs between weights). When someone comes to me and says i want to

"get back into shape a bit/get some definition/tone up a bit & lose my belly" am i really going to tell them, hey do the couch to 5km plan when they have about 3hrs a week or less to get in shape?

Hell no, but if they love running and thats their bag then go for it but jasus there are quicker ways of getting the job done and the end result will look farrrrrrr better than most of the guys and girls that turn up to me that tell me they run lots yet you would not look at them and think they were lean, strong, aerobically/anaerobically fit and had plenty of energy.

Point 1 - sort flipping diet out as if thats not done first what ever you decide will have no real decernible effect

Point 2 - do what you enjoy yes but know that even doing body weights at home or getting and using a kettlebell for workouts will do more for your entire body than running for 30mins 3-4 times a week e.g. do all this from home -

https://www.youtube.com/watch?v=mRYt0uRuAZM

and this also (kettlebells are no more than €80 and possibly less at the lighter weights, essential home kit)

https://www.youtube.com/watch?v=jRHsbsZhS0s

Point 3 - be consistent. You were consistent in getting out of shape (lack of execise and poor diet) so its not going to happen overnight just do 20mins workouts or longer if you have the time from home and do it often. You will fell 100% better, be an inspiration to your 3yr old and be able to handle those broken nights sleep every father has with a 4 month old.

All the best

mugs1

I would recomend Kettlebells, I found myself in the same situation a few years ago, and came accross Kettlebell training on the Internet..looked around for classes in my area and couldn't find any, so I started myself in my kitchen!! with a 12kg bell which i quickley found to be to light so I got a 20kg and a steve cotter instructional dvd haven't looked back since

I now use a set off 24kg kettlebells and a single 32kg kettlebell and have been training for 4 years without injury, they are top notch for real strenth and cardio in one 30-40 min workout that absolutley melts fat!! without travelling too or paying for a gym..

There are plenty of workouts and advice online...look into it

hope this helps