I still consider myself a fitness noob. Totally, my main skills are in the non-physical activity department. I learned a great deal when I was doing well with diet and exercise last year. But I like said in another thread, it's time and I am back in the saddle again.
So I figure for the first month I am going to do full body style workouts and then decide if I want to split it out like I did last year or just keep it the same.
Bear in mind, that I am avoiding going to a gym and at home I have a bench, dumbells and a power tower with an assist platform (I don't think I've ever been able to do a pull up, to I want to do that eventually).
Goals -- Weight Loss, reduce body fat, improve aerobic performance and strength gain.
Here it is.
Central to my program is diet. Eventually get down to 2300 calories a day.
Cardio -- 4 on 1 off, 3 on 1 off, repeat.. (Get up to about an hour a day) abs after cardio -- knee raises, crunches or something
Weight training: Every other day is the goal, but at a minimum 3 days a week. Basically this is the ExRx program for full body push/pull with deadlift
These three have very light loads 5 - 10 lbs for hands until I figure out form, etc.
Deadlift - pick dumbells up off the floor or some low surface
DB Squat - Dumbells held next to head on shoulders
DB Straight leg deadlift
DB Bench Press
Single leg calf raise (BW at first, then hold on to dumbbell)
DB bent over row
Dips (assisted) or triceps extension of some kind
Right, so this will be the welcome back program for the first month, then I'll adjust either to a split or maybe just stick with this for another month.
If I split it out I might go to the gym twice a week... kind of hesitant to do that since now I can be at home with my family and maybe set some good bits in my daughter's head about this through example.
I'll start logging it again in the forum, but the weights are going to be
y. Like I inferred earlier, my upper body is trained to use a keyboard/mouse, PS3 controller, work on electronics and some gardening.
Thanks for looking,