Thank you in advance for any assistance:
I'm a 41yr. old male, that has not exercised in the last 15 years (I'm sorry). I'm 6' and roughly 360lbs. Obviously, I'm horribly out of shape. Prior to this 'layoff', I was 225lbs. @8% bodyfat and followed the Bulgarian approach applied to powerlifting.
My question is simple! How do I safely get back in shape? I know better than to plunge back into hardcore powerlifting (I'm scared), and want to focus on cardiovascular conditioning first, retain/build lean mass, lose fat and get stronger. Of course, diet is essential, and I need to change bad habits.
I would really appreciate a sound approach for the next year. I assume this might take the form of some macrocycle, etc.
I have full access to weights, etc.
How about circuit training, if I've named it correctly. Do full body weights with no rest periods so that your heart rate is at least medium intensity (150+) for around 45 mins per day every day. Rotate one set at a time, so the muscle can rest while doing another one. I used to do this, and it was loads more fun than regular cardio.
Have protein shakes instead of snacks, and smaller meals.
Good luck, it's never too late to get back into it.
Age 29 | Height: 5'11 | Weight: 176 lbs (a while ago) | Weight: 180 lbs (2-Nov-05) | Weight: 181 lbs (8-Nov-05)
I think you should start working out like any beginner. you were right about not plunging back into the hardcore training. There's a WWB routine somewhere on here, just follow the routine with light volume so that your body can adjust itself to resistance training. I don't mean to put you down, but at your weight, it may be difficult to run/walk on the treadmill because your body not only have to be in motion but also have to support the extra weight. So my suggestion would be to use the elliptical or a bike. Start out slow. each day you do cardio, aim to go faster and faster, and eventually longer distance.
The most important part about losing/gaining weight is dieting. Without a good diet is like driving to an unfamiliar place without a map; you'll get lost and waste valuable time. Keep track of what you are taking in, and how much you are burning out.
Most people would not suggest you to lose weight by starving yourself. It's not necessary to sacrifice your health for quicker result.
Sorry but i can't be too much help, most of the information i know is about how to gain weight.
You used to be a lifter right? at 6' 225 and 8%bf ... how did you get so carried away?