Getting back to fighting fit. Tips?

[Jeltz]

I'm 41, male, 5'9" and just the right side of 13st

6 months ago I stopped doing martial arts and since then I've lost a lot of upper body muscle mass and core strength and weigh about 9lbs more than I did. I had intended to keep fit by cycling but winter and a spill has mean that I didn't do anywhere near as much as I had intended.

On Friday I went back to martial arts and I now realise how badly my fitness has slipped.

I'm in the goal setting stage and I want to get back to being able to train properly as quickly as possible.

I plan to do the following next week.

Monday: Tae Kwon Do (1 hour medium cardio)
Tuesday: 20 mile cycling circuit (1.5 hour hilly)
Wednesday: Rest
Thursday: Tae Kwon Do (1 hour Medium cardio)
Friday: Kick Boxing (1.5 Hard cardio)
Saturday: Rest
Sunday: 40-60 mile cycle ride (social ride with cycle club about 12mph average hilly area)

Diet: I intend dropping back my carbs a bit and upping protein, fruit and veg.

I'm tempted to get a kettle bell and do some core strength work on Wednesday and Saturday, but think that rest may be wiser.

Any comments/tips about how to get back into shape quickly?

 

[DoubleTapThat]

Well, in my opinion, it depends on whether you want to get the weight off or build up your muscle mass. For the latter i'd suggest squats, bench presses, overhead presses and deadlifts, as well as pull ups chin ups etc.

But if you just want to build up your fitness then your setup looks good so far. If you want to opt for the muscle mass i'd suggest rather than going to the gym buy yourself an olympic barbell, a power rack, a cheap weight bench and a set of weights, it'll pay off far more in the long run money wise.

 

[Jeltz]

Thanks, yep I'm aiming at dropping the weight and regaining fitness 1st off but I'll want to build more mass in due course, unfortunately looking at the type of setup you describe I've nowhere to keep it, unless got shed......hmmmmm