I am just beginning to work out again. Its been 3yrs, and at 5'10", I'm almost 300lbs now. Any suggestions?

Question

I used to hit the weights, do cardio, eat right, and take supplements. At one time, I was 8% bodyfat. I've gained alot of weight, esp since not working out. I know that I need to get back to it all. I am joining up at a local gym. I'm wondering, what kind of approach should I take with getting back into it all? Weights/cardio combo? Start off light and gradually get back to it all? High protein, low carbs? Any good supplements? Any suggestions would help. Thanks.

Answer 1

start off with alot of cardio just depending if you want to bulk up but start off with cardio to burn fat then later one move to weights to tone..try a high protein/low carb diet, avoid sugar as well

Answer 2

Definitely start off slow. I'm in the same boat as you. I was advised to work mainly the cardio to get the stamina back. No need to sprint 20 miles or anything. A good brisk walk around the neighborhood is a good way to start off. Walk around with a friend to keep motivated.
In regards to weightlifting, keep is low as well. keep the repetitions high and the weights low. This will help out with toning obviously.
A person doesn't have to lose weight by just cardio alone. Packing on a little muscle help so your body can burn it even when you aren't working out.

Answer 3

this is what i did i got a spiral
i wrote what i ate and how many calories i ate 1400 Calories
i exercised starting a15 min slow run then i added 5 min every month until i got to 30
or if u don't run do a brisk walk and keep adding time
get a list of sites like bmi counters fun recipes etc.
also give yourself one day every 20 days to eat as much as u want
when u go to a restaurant take half off ur plate and put it in a box so u can eat later
eat all the food groups even fat in moderation
from 4 to 8 cups of water tea or coffee
set goals and tackle two or 3 at a time
give yourself present for every 5 to 20 lbs u loose get yourself a pair of jeans or something
remember it is a change of lifestyle not a diet
if at some point you need to crash diet do not do it for more then 20 days but i do not recommend this
try to keep it off forever

Answer 4

find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min (ideally 45min because the first 20-30min body burns carbs and only then starts burning fat), light weight training (more muscle=faster metabolism) - start with as much cardio as you can and increase it every day
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 5

Start out slow because you have not worked out in such a long time. Maybe start with walking or lifting 10 pound weights. Slowly work your way up because you do not want to damage your muscles since you have not done it in a long time.

Answer 6

Burn more calories than you consume. Exercise.
Good Luck.