Need a fitness plan from scratch

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dt3

0
Hi,

This is my first post, and I’m finding the forums really interesting. I was just hoping for some advice about my particular circumstances.

I’m male, 37, about 6’1” and about 95kg. I’m not looking to lose excessive weight as I don’t think I’ll ever have washboard abs. I would like however to flatten my middle.

I also have back trouble that flares up if I don’t do anything and requires chiropractic treatment, which I manage to avoid through stretches.

My ‘toys’ are a mountain bike, exercise bike, inclined sit-up bench (which helps my back the most), punching bag and those push-up helper things like handles on the ground. I’ve also bought an exercise ball but am not sure how to use it yet (haven’t watched the DVD).

I’d like to get and maintain some bulk and definition in my upper body but just as importantly keep weight off and keep my back in good order. I work for myself so don’t have a lot of time, only about 15-30 minutes a day.

Even a little advice about how many/how long I should be doing on all that equipment would be appreciated.

Thanks in advance.
 
So in short.....You want to become more lean, whilst gaining a little muscle mass?
 
I would start by eating small balanced meals of complex carbs, unsaturated fats and lean proteins about 6 times a day with plenty of greens and water. Then I would start lifting weights for 30 minutes 3 times a week. You want to make sure you work each muscle group atleast once a week. Then I would alternate with cardio 3 days a week with one day of rest. Personally I am a fan of high intensity forms of cardio. Sprinting is a good example. If you look at sprinters they are lean and muscular where as marathoners are skinny with little definition. The other advantage is that a high intensity workout would only last 15 to 20 minutes. Where as riding a stationary bike or jogging on a teadmill would take a lot longer. You could still use the bike but you would want to go all out for 60 sec then slow down for 60 sec and keep doing it like that 10 times or so. Good luck!
 
BigTomW - absolutely!

voodoochild863 - thanks for such comprehensive advice. Adjusting my eating is going to be extremely difficult however because of my job and family. We eat healthy, but I can't do anything that complex or reigmented. I also don't have any weights.

Do you think I can manage my goal with just what I have longer term? I thought the sit-ups and push-ups would be helping my upper muscles as well as keeping my back problems at bay, and the biking or exercise biking as well as the punching bag would be giving me a bit of cardio workout.
 
anything is better than nothing. If you can do some bodyweight work like you said the pushups situps and maybe some pullups or dips, throw in some bodyweight squats. You should tone up a little and maybe even add some muscle. Keep in mind that a couple adjustible dumbells are cheap and take up little space. The diet is a huge piece of the puzzle though. You really are what you eat. If I were you I would just start reading a little bit about nutrition. It really isnt complex. You can take a cooler with you to work. You could pack some cottage cheese and strawberries, some tuna sandwiches, protein bars, home made beef jerky, myoplex, all kinds of things. I keep tuna packets and protein bars on me at all times incase if I stuck somewhere and its time for a meal.
 
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