So after quitting alcohol about 2 months ago, I lost about 15 lbs. I've been doing 20+ mile bike rides a few times a week since then, in addition to Ring Fit Adventure on Switch.
I want to get on the path to getting bulked up and ripped... I'm not exactly sure where to start. I'm 5'10, about 168 lbs at the moment. I have at least 10 lbs of body fat to lose still, mostly around the belly from years of getting drunk every night. I'm naturally thin / hard gainer.
Where do I even start? How often should I focus on working out? What exercises should I add to my routine?
I have a Gold's gym membership that I've barely used since signing up in 2013
Start off slow and stick with your program, adding as you go, as the days and weeks pass by and you gain more endurance, size, strength, power. 2-3 times per week would be a good start. Could ramp it up to 4 times a week if you'd like if your body is fully recovered for it and able to keep up with that level of frequency
I would structure your first workout something like this just to be safe. The first three weeks is usually when people injure themselves because they do not understand and apply the concept progressive overload / do too much and fail to allow the body to properly adapt to the stresses of training.
1)
Warm up until light sweat with some form of light cardio for a week, then move up to moderate intensity cardio after your body adapts to the stress you put it through. Probably a brisk 15-20 minute walk and then if you're able to maybe a few minutes of jogging, finish off the warm up with dynamic stretches / movements
2)
Resistance Training (Full Body):
-Bodyweight Squats: 3/6-8 reps
-Pushups 3/4-6 reps superset with pullups if you can do them. Pullups 3/4-6 reps
3)
Core/Balance/Proprioception:
-Crunches: 1/10
-Wood Chops on 1 Leg 1/10 each leg (can make it harder if you close your eyes)
-ABCs hanging from bar (try to trace out as many letters of the alphabet with your knees [toes later as you become stronger] and stop shortly after you begin to shake)
4)
Cool Down
-Spend 5 min doing light cardio, stretch each muscle group lightly for 30 seconds, maybe try some foam rolling for a few minutes then call it a day
See how you feel the next day. I doubt that session would injure anyone and it's a god starting point just to get a feel and then guage where you're at; get an overall feel for your general fitness level. If you want to progress rapidly and gain a lot of muscle + strength the right way, focus on becoming efficient with the multi-joint movements (Squats, Deadlifts, Overhead Press, Pullups, Pushups, Bent-Over Rows w/ Dumbbells or a Barbell) and you can always do your accessory exercises (things like bicep curls, tricep extentions, Neck curls and extensions with a plate, forearms, calves, etc.) afterwards
I think every workout should have these to ensure you're training your body through all of the planes of motion to better avoiding any muscle imbalances that may cause a potential injury sometime down the line (include all these in your next workout btw, you can start with whatever sets and reps scheme you're comfortable, but I advise people to include all these movements and to pick at least one exercise for each movement):
*Warm Up ----> Light movement for several min, moderate movement for several min until light sweat, dynamic stretches and movements
*Warm Up Sets ----> 1-2 or however many sets you need to warm up before performing your "working sets"
*Resistance Training ----> Include the movements below
-Knee Dominant Movement / Exercise
-Hip Dominant Movement "
-Horizontal Push Movement "
-Horizontal Pull Movement "
-Vertical Push Movement "
-Vertical Pull Movement "
-Rotational Core Movement "
-Bridging and Core Stabilization Movement "
*Cool Down ----> 5-10 min of light cardio, deep breathing, static stretching, could do some dynamic stretching, yoga movements/poses, foam rolling, myofascial release, any kind of light massage
Hope that helps. Feel free to ask anybody in the thread any questions. I can't even tell you how much this thread has helped me out, learned a lot and improved a lot since posting here. I try to post here as often as I can to learn and keep myself in check -- sort of mold better habits and perfect things, aspects of my approach. It's like the perfect thread to brainstorm, share and learn about fitness and overall health / wellness IMO
. Gonna wait till I can get a whole deck and have it down pretty well. I was able to nearly quarter one of the halves. If I can't quarter the halves, I just reduce the cards till I can. Then do the same for anything left. Progress.
I will get the small 15 lb slip bag next month and hang it like a tetherball.
