Help me get back to fitness.......

S

semper-fidelis

0
Hey all,

I have decided to post here because I really want to turn my lifestyle around and would appreciate some help from you all.

Right, here goes:

Im am 24 years of age and was engaged in competitive sport (rugby and soccer) to a high level from the ages of 14-21. I knew all the exercises, received top level coaching on training, nutrition etc etc. Obviously I exercised frequently often either exercising or playing a competitive match upwards of 2-3 times a day.

However, it all went downhill when I reached the age 0f 21 and went off to college. I dropped out of both sports 3 months into my first semester, i think because moving away from home and the fact i think i had become burnt out with the sheer volume of training i was doing my teenage years. This coupled with the fact my friends were partying 4+ times a week, the food was **** meant i no longer did any exercise at all.

Now I have finished college, feel like rubbish with no energy, bad habits in the alcohol and nutrition front and am 1/4 of my old self.

I think the time has come for me to cut the crap and start exercising again. However, although i am pretty clued up with exercise physiology it was always pretty advanced stuff that I knew. I have no idea how to get back on the exercise wagon gradually and how to build up intensity from what is basically the ground up. I always liked mixing calisthenics and weight training and benefited from stew smith's navy SEAL workout in the past

Sorry for the long winded post but i needed to get that off my chest.

I would really appreciate any help you guys have for me


This is a copy from a post i made by mistake in a different part of the forum, I thought you guys may be able to help me
 
DAY 1

Right, first day began not too bad. Up pretty early this morning, 2 poached eggs, a vine tomato and 2 rounds of wholemeal toast for breakfast. Followed by an energy and vitamin drink containing the following:

Vitamin Per tablet % RDA
Vitamin C 476 mg 793
Thiamin (Vitamin B1) 10.4 mg 743
Riboflavin (Vitamin B2) 13.6 mg 850
Niacin (Vitamin B3) 45.3 mg 252
Vitamin B6 7.1 mg 355
Vitamin B12 8.6 μg 860
Pantothenic Acid (Vitamin B5) 22.7 mg 378
Biotin 130 μg 87
Folacin (folic acid) 366 μg 183
Calcium 95 mg 12
Magnesium 95 mg 32
Zinc 9 mg 60


Snacked throught the day so far on a handful of strawberries, blueberries and when exercising some jelly babies for extra energy.

Lunch was a grilled chicken breast with honey glaze marinade on a bed of rocket, tomato, home made coleslaw and sweet corn with a 300ml glass of milk.

For tea im having beef, gravy, carrot + parsnip mash with boiled potatoes.

Right, as for exercise as per my intentions i started very slowly.

The day began with 20 push-ups, 40 crunches, mountain climbers, a warm up skiing exercise which i used before when i trained as part of circuits, the name of which i cannot remember. Star jumps and a few static flexibility exercises when warm to get the muscles ROM better.

As the day has progressed I have done a few arm exercises with 10kg dumbells but even for shoulder pressing im getting tired very quickly, but suppose that is to be pretty much expected. As for legs a few squats of my own body weight to loosen the legs and get some sort of technique for when i start the weights properly again.

Sorry for posting this which has undoubtedly bored anyone who made it past the first line but hopefully I can receive some advice an use it as like a diary as well

Thanks
 
semper-fidelis - hi!

Looks like youve got the know-how, and skills to get yourself back fairly easily.
The only suggestion I can offer, given my limited knowledge is that you should be honest with yourself and allow for a small percentage of "living like your friends" from time to time - and just allowing for a little drink or bit of bad stuff..

Otherwsie - I CAN say with HUGE GRIN is that the support here is brilliant!
 
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