Havn't worked out in 3years. Need advice on getting started again?

Question

I havn't worked out in what seems like 3 years. I am 6' 1" 210lbs and i just gave up smoking 2 days ago. I work M-F 40hrs and i have a full class schedule of 12 credit hours. It seems so difficult to find time to work out and still have a social life. In the past when i started working out again for the first time in a while, my muscles get super sore for about a week. What should my first few workouts be and how long of a work out? Somebody please help, i just want to lose this spare tire i have and put on some muscle.

I'm 22 by the way

Answer 1

Take it easy going back in. Getting a heart rate monitor wouldnt be a bad idea either so you dont over exert yourself. You should start with cardio at least three times per week and your heart rate should be up at least 20 min - that means you should be working out at least 30 min. Try getting on an elliptical or a bike (treadmill will hurt your knees). You should also start lifting. Start with upper body one day, core, the next, lower body the next. Don't work the same muscle group two days in a row, it's pointless. As far as the soreness goes, when youre working out, hurting is bad, burning is good. If youre doing something that hurts, stop. Don't lift more weight than you can do 3 sets of 8-12 of whatever youre doing. You should be sore, that's good, but it shouldnt last more than 2 days. Also, increase your water intake 64 oz of water (8 glasses) is really good for relieving soreness and increasing your metabolism. Keep 64 oz at youor desk at work so you can actually see if youre drinking it all. And if you can't find time, go straight after work or immediately before work. It's a lot easier to go to the gym if you go straight from something because then it's more routine and you dont think about it - you just go. Good luck!

Answer 2

Best exercise when you're starting over is walking and calesthenics. Minumum of 30 minutes per day. Do not consume: junk food like burgers, chips, pizza, beer, tv dinners, bread, red meat, margerine, french fries, and so forth. You should eat: lots and lots of fruit, veggies, easy on the potatoes, whole grain rice, dried fruit, olive oil, fish, etc. Cut way back on carbs, sugar and fat. Learn to read the ingredients labels. And no soda pop, not even the diet crap. You'll get lots of water in fresh fruit, so just drink water when you need to. In small amounts. Green tea is good, with a little sugar. That's okay. Don't over-irrigate yourself, Despite what people say, that is unhealthy and can hurt you. Exercise should make your muscles ache, but if you're "super sore", you're way overdoing things. Does the school have a gym? Even 30 minutes on an exercise bike is great. You probably have 20 to 30 pounds to lose. Figure 5 pounds per month. Very doable.

Answer 3

Start by walking alot (park farther away than usual take the steps) and go easy with your lifting for the first 2 or 3 weeks, if you can't afford a trainer, get a book. You should try to carve out 20 - 30 minutes a day, 5 or 6 days a week.

Answer 4

I'm in your same boat, except that I don't and haven't smoked. Having a full time job and taking a full load in school and trying to make time for a social life is very difficult. One, you're always busy. Two, when you're not busy, you're too tired to do anything. Only working out is not going to give you the results that you want. You've got to change the way you think and act. It's about attitude and real desire. You can't change being busy, only manage it better. This is what I've done and it has helped me greatly.

If you haven't already, create a detailed schedule which includes work, school, study time, and free time. This way, you know exactly when you could have time to fit in a work out routine. I like to schedule my week on Sunday night.

I prefer to work out in the morning, before the day gets going. It's hard at first, because you are really tired by 3:00, but it gets better, and quicker than you would expect. I'm finding that I have more energy throughout the day, with some left over to study and/or get out at night.

Another important part is your diet. If you really want to lose that "tire," you're going to have to eat well. A good, balanced diet goes a long way in helping you get back in shape. Cut the soft drinks out completely. I sware I lost 10 pounds just be quitting soft drinks.

You could kill two birds with one stone by getting a gym membership. You get your workout, plus social interaction with the opposite sex (but don't be creepy, or appear like you're there just to meet chicks)

If you watch a lot of TV...stop. The TV wants to be your friend, but at the expense of your health. It's not worth it. A ball game on Sunday, mingled with one or two shows during the week is good.

Get plenty of rest. Go to be early, wake up early. I'm usually in bed by 9:30 or so during the week, up by 5:00. Your body will really adjust quickly, and it feels good to be up and about that early. Your body will feel refreshed.

Last, set goals for yourself, and post them where you can see them daily.

Hope this helps.

Answer 5

Always start out by stretching. It loosens the muscles and prepares them for what's about to happen. Start out mild low impact for about 15 minutes and add 5 minutes and increase intensity every few days until you reach 45 minutes to 1 hour and a really good intense workout every other day and then everyday.

Answer 6

Make small, gradual changes and over time, they will have an extremely powerful effect on you.

Check out http://www.obesitykills.iconfessional.com . The guy there is an ex-Marine, like myself, and he's putting together a program for himself in his blog that will get him back into shape. It will work for pretty much anyone and he's doing it all publically.

He's not selling anything, just sharing what he's doing as he does it. He's hoping for encouragement and motivation from his readers.

Hope that helps.

Answer 7

find a personal trainer who won't charge you an arm and a leg and start slowley.

Answer 8

Check out a news paper!!!
Ask!
It;s easy if u want

Answer 9

Start out slow & work your way up!!!!!!!!!!!!!!!!