If I was you I'd look into intermittent Fasting to shift your body composition and get crazy lean until you're able to lift some serious weight to get your body mass in place. This Website on Intermittent Fasting is a great place to start. Dropping the body fat does not requite you to lift heavy weights. It makes you get there faster, but it's not mandatory for you to get crazy lean. Check it out
Getting un-skinnyfat
I don't know your lifting history, but if you haven't used barbells or anything in the past, I would recommend the exercises from Convict Conditioning. The actual routines are pretty terrible, I would do a 4 day a week split that looks something like this. If that's too much, do 3 days and rotate the workouts (so you'd be doing workout 1 twice the first week and workout 2 twice the second week).
Workout 1: Pushup progression
Pullup progression
Handstand pushup progression
Workout 2: One legged squat progression
Bridge progression
Leg raise progression
You can use the rep/set ranges in the book. It's high rep, but it's only 2 sets so you won't be completely fucked after every workout. Don't bother adding merely 1 or 2 reps a week, just go a rep short of momentary failure. Rest 1-2 minutes between sets, the workouts won't take too long.
As far as dieting, just eat fairly normal (maybe bump the protein up a bit) and fast once or twice a week. For fasting, all you have to do is not eat anything for 18-24 hours. Diet drinks, sugarfree gum, coffee, etc are OK. If you want to take your dieting to the next level, do what H1N1 said and learn how to count your calories. Myfitnesspal is a good resource.
You're not going to get fucking huge, but you'll preserve your muscle mass, build some strength, and get leaner. The leaner you get, the more reps you'll be able to do with bodyweight exercises. That's double the motivation right there. Your joints will thank you for the high rep stuff. Whatever definition you do have will be much more visible.
Workout 1: Pushup progression
Pullup progression
Handstand pushup progression
Workout 2: One legged squat progression
Bridge progression
Leg raise progression
You can use the rep/set ranges in the book. It's high rep, but it's only 2 sets so you won't be completely fucked after every workout. Don't bother adding merely 1 or 2 reps a week, just go a rep short of momentary failure. Rest 1-2 minutes between sets, the workouts won't take too long.
As far as dieting, just eat fairly normal (maybe bump the protein up a bit) and fast once or twice a week. For fasting, all you have to do is not eat anything for 18-24 hours. Diet drinks, sugarfree gum, coffee, etc are OK. If you want to take your dieting to the next level, do what H1N1 said and learn how to count your calories. Myfitnesspal is a good resource.
You're not going to get fucking huge, but you'll preserve your muscle mass, build some strength, and get leaner. The leaner you get, the more reps you'll be able to do with bodyweight exercises. That's double the motivation right there. Your joints will thank you for the high rep stuff. Whatever definition you do have will be much more visible.
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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
There are a lot of good options in this thread and at the skinnyfattransformation website. If it was me, I would pick a program and stick to it for 6 months. Then I would pick another program and stick to that for 6 months. By then you will know a lot more about how body, how to train, if TRT is something you should consider, what type of training you want to focus on such as strength or endurance, etc.
I think barbell training can be very effective but I agree with all the others on this thread that Starting Strength or StrongLifts is probably not the program for an overweight beginner in his 30s. If you really want to include barbell training then there is a program based on Starting Strength which is essentially doing SS two days a week (Monday & Thursday) and doing conditioning two days a week (Tuesday & Friday). You can find a lot of info on that program and its origin by doing a search on “justin lascek strength and conditioning program”
I think barbell training can be very effective but I agree with all the others on this thread that Starting Strength or StrongLifts is probably not the program for an overweight beginner in his 30s. If you really want to include barbell training then there is a program based on Starting Strength which is essentially doing SS two days a week (Monday & Thursday) and doing conditioning two days a week (Tuesday & Friday). You can find a lot of info on that program and its origin by doing a search on “justin lascek strength and conditioning program”
My suggestion is to not attempt lifting heavy weights or doing complex lifts on your own.
1. Get on the Paleo diet
2. Start walking 3-5 miles per day
3. Join a fitness class such as kickboxing or some sort of bootcamp that emphasizes flexibility and body weight workouts
4. Once you find yourself leaned out and you're feeling good its time to get into lifting weights... get into something like crossfit or hire a trainer at a powerlifting gym
1. Get on the Paleo diet
2. Start walking 3-5 miles per day
3. Join a fitness class such as kickboxing or some sort of bootcamp that emphasizes flexibility and body weight workouts
4. Once you find yourself leaned out and you're feeling good its time to get into lifting weights... get into something like crossfit or hire a trainer at a powerlifting gym
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Quote: (07-26-2015 11:49 PM)RIslander Wrote:
My suggestion is to not attempt lifting heavy weights or doing complex lifts on your own.
1. Get on the Paleo diet
2. Start walking 3-5 miles per day
3. Join a fitness class such as kickboxing or some sort of bootcamp that emphasizes flexibility and body weight workouts
4. Once you find yourself leaned out and you're feeling good its time to get into lifting weights... get into something like crossfit or hire a trainer at a powerlifting gym
For a newbie, crossfit is a far from optimal suggestion. The rate and chance of injury is so much higher, and a newbie won't be able to spot if a trainer is actually being strict about proper form etc etc.
The kickboxing / body weight workouts though are an excellent suggestion. I have found sparring to be the best way to get my body in better shape.
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