Need help

R

RhINoX^

0
Hi, My name is Ivan.
I am 25 years old, 174cm (5.8) tall, 95kg (210lbs).
My goal is to lose 15kg (~35lbs).
Five years ago I used to be 175lbs and I was weight lifting 4 times a week (different muscle group each day). Used to play soccer and ride a bike more than twice a week.
January 2008 I got married and since than I never went back to gym or played any physical sports. Diet plan = non existing. It feels like I gained even more than 35lbs over the years.The mass I had on my shoulders, chests,back, ect... moved to my belly,legs and ass.
I started going for long walks couple of weeks ago. Tried to run/sprint but I get tired so fast and I am experiencing joints pain. I haven`t started weight lifting yet, but I have a few dumbbells at home. Did few exercises and I was surprised how much effort it took me. And those were pretty light weights (I did concentration curls, 15lbs dumbbell :eek: )
My daily routine is:
I wake up 12am, meal between 3-5 pm, than I go to work 6pm-2am, meal 2:30 am and I go to bed around 4am. I work night shifts in a casino (dealer).
I know that isn`t healthy life style and I am ready for a change (can`t change my work hours thaw).

I am open to any diet plans, cardio exercises suggestions. I was never big on diets or cardio exercises. I guess I have to start from some where :(

What should I do to get fit again ?
Thanks for your help!
 
Hey Ivan, welcome to the forum!

Congrats on taking charge of your health and trying to get back on the right track! You're asking what you need to do to get fit again, but it sounds like you kind of already know - it's just a matter of getting back into a routine. I would suggest that you keep going for regular walks (try to go every day if you can). If you want to start running, look up "couch to 5K" programs - these are designed to help you gradually increase the amount of time that you can jog. Start with the first stage, then don't progress to the next one until the current stage is easy.

As for weight lifting, try to do at least 30 mins, 2-3 days per week, and do a full-body routine. It's gonna be hard at first, so just start slow and progress gradually. Try to focus on multijoint exercises like squats, lunges, chest presses, bent over rows, overhead presses, deadlifts, etc. rather than isolation exercises (concentration curls, triceps presses, etc.)

You've already started, so just stick with it and keep progressing. Plan which days of the week you're going to do your workouts, then put it on the calendar. Or start a journal here: Journal. Research shows that those who track their exercise and daily diet are more likely to get to their goals and stick with there goals long-term :)
 
I also meant to suggest that something like P90x might work for you since you can do it at home... it's just a matter of what you like to do for workouts - it also costs a lot more than just working with what you already have for equipment, unless you can get it from somebody that doesn't use the DVD's anymore :p
 
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