Looking for some tips with weight loss/cardio/strength training

[Eddie Shore]

So, not having exercised much (read: at all) for the past 17 years or so, and sitting behind a computer for most of that time between school and work, I've ballooned to around 285-290lbs. About 5'6" and mid-30's-ish. Yes. It's that bad. Used to do some weight training after high school and I have procrastinated getting back to any sort of workout - can no longer contend with this. That was so long ago, I can't remember the routines my trainer friend was putting me through at the time

So the past 3 weeks or so I've gotten back and up to doing 45-60mins every day at around 17-19mph on the bike. I can keep that up easily and the frequency surely can't hurt at this point
Of course the eating habits have changed too; nice to have dietician friends. Trying to keep track of daily caloric deficit, but difficult as I always doubt what's reported by the computers on "home" machines.

Looking for strength exercise recommendations to help metabolism, maybe to cut into some of the time occupied on the bike now. Concerned mainly with weight loss at this point with an eye toward a maintenance routine later on.

The amusing thing is, I lost 20lbs or so with absolutely NO EFFORT after my kid was born a number of years ago by just doing the everyday chores needed then, so I know the diet wasn't too far off with the obvious need to cut out things like beer & soda, just need to get off my a$$... literally...

Any suggestions or comments welcome. I had an idea of how I wanted to approach this, but thought I'd solicit opinions as well. Want to maximize my return with the best use of time.

 

[malkore]

Well step 1, as you've already seen, is 'get up and get moving'. That alone will be helpful in increasing your metabolic needs.

I sit at at desk all day too, stuck on a phone as well, so for me the time I spend in the gym is precious.

Start by just spending some time reading the Sticky posts at the top of each forum. While I don't doubt the prowess of your dietician friends, peek at the Nutrition section as well (lots of weight loss stuff ends up mixed in there).

The weight training forums have some basic routines too. For now, keep it simple. Any and all exercise is going to be good for you. I'd start off with a fullbody routine, up to three times per week. You'd be looking at the 5 major lifts: bench press, pullups, squats, deadlifts, and barbell rows. Toss in should shoulder pressing and calf raises, and you've pretty well done every major muscle group. You'll also want some abdominal work to help build up your core.

Then do cardio 3-4 days a week, alternating with the weights. Mix up the cardio too. Go for a long brisk walk once a week...jogging is good too. I'm starting to like jogging on a treadmill more, just because it's kinder to my joints.

And do be sure to get plenty of rest. 8 hours sleep is a good goal, and your body will need it under these new stresses.

 

[GM2]

melanotan ii

I think the only thing that I can advice to you is that you need to go to the gym, for you to be able to get your wanted body. But then, if you don't want to go to the gym, you can exercise at home and buy some fitness video. Try that one; it’s very effective to me. ^_^