Exercise plan.

Gorgeousgeorge

Been on a diet a while have lost 3 stone. down to 14 st 4 pounds. Have been doing zero exercise outside of work which is physical mainly because the knees could not hack it with my weight.

Now id like to introduce exercise and drop to somewhere in the mid 12's.

Dont know where to start anyone any plans for say 3x a week or so?

Thanks

italodisco

Gorgeousgeorge wrote: »

Been on a diet a while have lost 3 stone. down to 14 st 4 pounds. Have been doing zero exercise outside of work which is physical mainly because the knees could not hack it with my weight.

Now id like to introduce exercise and drop to somewhere in the mid 12's.

Dont know where to start anyone any plans for say 3x a week or so?

Thanks

3 days a week is fine. The big factor involved is diet, try to continue doing what you've been doing all along to lose that weight you've already lost and supplement your healthier eating with some cardio exercise.

Lifting weights / bodybuilding type training is a waste of time for you now, if you want to grow muscle you'll need to take in alot of calories and that really isn't ideal for you at the mo.

Even if you could manage 15 minutes on a treadmill 3 times a week you see improvement over time.

Gorgeousgeorge

italodisco wrote: »

3 days a week is fine. The big factor involved is diet, try to continue doing what you've been doing all along to lose that weight you've already lost and supplement your healthier eating with some cardio exercise.

Lifting weights / bodybuilding type training is a waste of time for you now, if you want to grow muscle you'll need to take in alot of calories and that really isn't ideal for you at the mo.

Even if you could manage 15 minutes on a treadmill 3 times a week you see improvement over time.

Thank you. I carry quiet alot of muscle in my arms and chest due to my work so i dont really want anymore.

Cardio would be running walking cycling?

Transform

Gorgeousgeorge wrote: »

Been on a diet a while have lost 3 stone. down to 14 st 4 pounds. Have been doing zero exercise outside of work which is physical mainly because the knees could not hack it with my weight.

Now id like to introduce exercise and drop to somewhere in the mid 12's.

Dont know where to start anyone any plans for say 3x a week or so?

Thanks

current height? Male or female?

are you currently foam rolling and stretching daily? If not start asap

Every time transform posts i feel bad i don't do enough foam rolling and stretching

Gorgeousgeorge

Transform wrote: »

current height? Male or female?

are you currently foam rolling and stretching daily? If not start asap

male 28yrs old 5ft 11

seefin

italodisco wrote:

Lifting weights / bodybuilding type training is a waste of time for you now, if you want to grow muscle you'll need to take in alot of calories and that really isn't ideal for you at the mo.

italodisco wrote:

Lifting weights / bodybuilding type training is a waste of time for you now, if you want to grow muscle you'll need to take in alot of calories and that really isn't ideal for you at the mo.

I thought someone dieting needed to do some lifting to try preserve muscle and lose mainly fat?

Alf Veedersane

italodisco wrote: »

Lifting weights / bodybuilding type training is a waste of time for you now, if you want to grow muscle you'll need to take in alot of calories and that really isn't ideal for you at the mo.

Trying to grow muscle in a deficit is not quite a fool's errand but not far off. But resistance training to mitigate muscle loss is hardly a waste of time.

Mellor

Lifting weights doesn't mean you are trying to be a bodybuilder. So that comment about it being a waste of time is way off the mark.

Transform

bluewolf wrote: »

Every time transform posts i feel bad i don't do enough foam rolling and stretching

sorry, just see and deal with it daily.

Lots of people strong and conditioned enough but very very few mobile enough

Transform

Mellor wrote: »

Lifting weights doesn't mean you are trying to be a bodybuilder. So that comment about it being a waste of time is way off the mark.

Big time^^

OP start working on basic movements with your own body weight and some light loading e.g. squats, lunges, step ups, push ups, one arm rows, chin ups (use band assistance as needed), core work, single leg deadlifts, etc

Macy0161

Transform wrote: »

are you currently foam rolling and stretching daily? If not start asap

Ok, I think I'm convinced I need to look at this seriously. Anywhere I should start?

Search on this forum keeps popping up mobilitywod from a couple of years ago. In work so only had a quick look at lunch, but do I need to subscribe (I'm not opposed to subscribing for content)? Any other equally good and/or free alternatives?

Mellor

Moulding mobility and starting stretching is a good place to start. Free programs, they are designed to go hand in hand.
After a few weeks of that you'll have an idea of where you need to focus on you. It's then very easy to search for "shoulder mobility", or where ever

Macy0161

Mellor wrote: »

Moulding mobility and starting stretching is a good place to start. Free programs, they are designed to go hand in hand.

Thanks. Can't link to it at the moment, but there is a "Bodyweight Fitness" app on Android which goes through the routines "Moulding Mobility" and "Starting Stretching" routine. It seems to have most of the warm up exercises contained within the "Bodyweight Fitness" routine (which I might also use some elements of).

Alf Veedersane

Macy0161 wrote: »

Ok, I think I'm convinced I need to look at this seriously. Anywhere I should start?

Search on this forum keeps popping up mobilitywod from a couple of years ago. In work so only had a quick look at lunch, but do I need to subscribe (I'm not opposed to subscribing for content)? Any other equally good and/or free alternatives?

Quinn Henoch has some good articles on different elements of mobility here.

Dominic Munnelly on hips and shoulders.

Outline of Limber 11 and video

Transform

more than anything else if you cant pass these mobility tests then keep doing the movements suggested and combine with foam rolling or use a ball in on any areas you're very tight in, ask questions if you're not sure

https://www.youtube.com/watch?v=XlcNpYv9e08

If you can pass all the tests no bother and you still have pain (i see this in about 1 in 10 people) then the issue is lack of base strength and poor core stability for which you need to do movements like hollow holds, toes pointed plank, pallof presses etc and i can link if you're not sure.

This is a full breakdown of what i do to work on mobility which is a little different to how most people approach (most just hold stretches which i find gives very very slow progress) -

I could help construct a breakdown of what areas people are tight in and how to identify issues an put into a sticky if people are interested e.g. if you really struggle to do shoulder dislocates then the likelihood of shoulder issues becomes higher or if your couch stretch is complete misery then lower back pain or knee pain can be far higher.