Advice for a 35 year old sedentary

[sardinha]

Hi,

I just turned 35 and my measurements are 185 lbs, 6ft; i have been sedentary from my mid twenties, ended up getting a beer belly and very few muscle mass altough i a quite elegant and well built guy.

Two weeks ago (after 35) decided to revamp my look and well being and decided to start working out, for this two weeks i only have done cardio training (running and sprinting) plus some calistenics.

The ideia is to get my all body transformed within 3 months

I want to start weigth training, but don't have time for gym (i leave home at 05.30 and get home at 21.30 everyday) and the only gym close to my office is just the most expensive SPA in all city.

So i decided to buy a pair of dumbbells to do a strengh workout as soon as i awake wich is 4.00 to 5.00, and then after i leave work at 19.00 do cardio workout on the sidewalk near my office wich is 1.5 miles long.

The routine would be something like:

Morning Nigth

Mon - Chest, Biceps - Run 1 Hour
Tue - Legs - Sprint/Walk (30/60)
Wed - Abd /Lower Back - Walk 1 Hour
Thu - Back, Triceps - Sprint/Walk (30/60)
Fri - Legs - Run 1 Hour
Sat - Walk , Swim, Sport, Family
Sun - Full rest and family activity

I do not want to get big muscle mass, the idea to be slim and athletic, like look younger than i actually am and become healthier (2 kids and a beatifull wife need to be cared for).

As for nutrition is concerned i have three meals a day, breakfast if milk and fruit on the go, lunch is balanced as possible, i try to eat "slow food" like stews and normally home made (no junk food) and dinner normally same as lunch, or a vegetable or bean soup. Thinking of complimenting with multivitamin suplement.

Please bear in mind that i live in an African country where "normal" things of America and Europe are pretty rare in here like fresh vegetables, being sometimes even dangerous to your health, we here normally eat cooked vegetables, never raw.


What is your advice? Your response would be highly apreciated, thanks

Bebucho

 

[JohnnySolo]

I don’t know what weight dumbbells you bought, but I’m sure you could work them into a bodyweight routine. Man-makers are a great way. They are Burpees but you hold the dumbbells and thrust them over your head at the end, instead of the jump. Doing burpees and ending with a jump up to a pull-up is another killer.

If you can workout in the mornings and afternoon, I’d do a bodyweight routine 3 times a week in the mornings and cardio every afternoon. If all you have is a side walk, looks like a run/walk program is right for you for the afternoons. For strength you could do wonders with Pull-ups, push-ups and squats.

Pull-ups – research the web (utube) for variations. If you can’t do pull-ups, do, negatives, assisted or jumping. For back and biceps
Push-ups - research the web (utube) for variations. Anywhere from knee push-ups to handstand push-ups. For chest, triceps (in some cases shoulders and a bit of abs)
Squats - research the web (utube) for variations. From body weight half-squats to pistols holding weight. legs

Here are 3 different workouts I’m using now; I try to get them done in 20 minutes. The variations of sets, reps and exercises can be many. Good luck!

#1
10 sets -
BW Squat 10/push-up 8
Short walk
Pull-up 5/ sit-up 10
Repeat

Short walk between stations. Push-ups changed each set, dive-bombers, hindu, Spiderman, Gators, parallel push-up things. I also changed my pull-up grip each time, wide, reg., chin, close underhand and parallel, all pull-ups are assisted.


#2
10 Sets of:
3 assisted pull-ups (mix grip each set)
6 push-ups (mix: elevated feet dive-bombers, elevated feet hindu, gator, spiderman, elevate feet reg.)
9 BW squats
12 mountain climbers
(1 min rest)
Repeat


#3
30 sec work/30 sec rest
For 20 min (= 20 sets)

1- Full body weight pull-up
6- Push-ups (mix: dive-bombers, Hindu, feet elevated, knuckles, wide)
15- Jumping jacks

 

[tenpercent]

Doing a BP split is not ideal in your scenario. You will see much quicker and better results by doing 3 full body workouts a week and then your cardio. On lifitng days use HIIT and leave your longer cardio for off days.

3 months? Give yourself more time. Fitness is a marathon, not a sprint.

Also google Death By Bodyweight on T-Nation.

 

[sardinha]

Hi guys,

Thanks for the advice, i am on first week of my proposed plan and so far is going ok. A bit tired i must confess.

Will try to stick into the plan, as results are coming, thanks for the advice, will take your experience into account.

On time to come i will let everybody know my status.

Cheers

Sardinha

 

[sardinha]

Hi Guys,

Attached my plan as i promised before, am stickin to it religiously results are coming, am leaner and thinner but keeping the same weight.

The beer belly is gone and feeling great, in the beggining i was feeling tired but nowadays i feel really good.

The whole ideia of the traing is to train two diferent body parts per day and only once a week, i do not use heavy weigth (proper form), and try to use my bodyweigth in every workout.

Any news will keep you posted.

Regards,

'dinha