Help Training with Schedule

M

MusicMelody

0
Okay, lets see, first off...

I'm 26, male, 235lbs roughly, and 6'0".

I work full time at a print company, and I'm on my feet all 8 hours that I'm there, with a 30 minute lunch.

I am also in school full time but it is online so not incredibly taxing.

My question to you all is, either at home, or at a gym, how can I get a good fitness schedule?

As it stands now, I work 3pm to 12am, getting home around 12:30 am, and getting up in the morning around 9am. I usually set aside 1 to 2 hours a day for studies or homework, and leave for work at 2:30pm. SO....that leaves me roughly 2 hours a day you figure, to workout. I currently own two 25lb dumbbells, an ab wheel, a yoga mat, and some resistance bands. I have a park within a half mile to mile jog that has monkey bars for pull ups.

I'm just trying to put together a schedule and I need help.

Secondly, I know my eating isn't great. I usually eat sandwiches (turkey on whole grain) with chips (pretzels) and take a bottle of water (20 oz.) and I drink roughly 2 to 4 bottles a night. The only other thing I drink is green tea with about a cup of sugar per pitcher. At home I eat TV dinners, Jimmy Dean breakfast bowls, and a lot of quick-prep stuff (hamburger helper, skillet meals, etc).

I live with my aunt, and most of the grocery shopping has to appeal to both of us...I don't really know what else to buy or get that can help me out. I'm not really putting ON weight, been a 36W for about two years now, but then again, I'm not really LOSING any either.

Edit: Also I pass by two gyms on the way to and from work, Anytime fitness gym and Planet fitness. The break room at work has a microwave and fridge/freezer.
 
OK some things to ask.
What are you used to doing activity wise?
What do you want from your training?
Do you have anything that will limit you? Health issues, injuries etc.
 
This job is pretty physically demanding, before this I was just working as a cashier and not doing too much at the house. I've had little spurts in the past of fitness, but after a month or two I just stop. I don't know why, but it has happened. No health injuries, the only injury is a minor one that occured a decade ago. It is hard to explain but due to an injury in my right elbow, I am unable to fully rotate my wrist, for example, I cannot to bicep curls in my right hand because I cannot rotate my wrist to where my palm would face up. I have no pain or discomfort with this, and I have been to physical and occupation therapy and both have determined that I have reached the height of rotation due to the injury. In the above example, I instead do hammer curls. If a video or picture would help, let me know.

What I want from my training? I would like to lose weight and start feeling more energized and strong. I'm tired of feeling tired and beaten everyday after work, lol.
 
Losing weight and getting more energy as core goals. Nice, simple and sensible. Also things that can be done at beginners level and intensity is very easy to increase as required.
The only thing I will be changing is losing weight to losing fat, which is generally what most people want when they say this, if I am wrong correct me. Please avoid using scales as a measure of success as water fluctuation and gains in lean mass make this depressing on occasions even though you can be doing really well. Ideally use the mirror and fit of cloths as a judge of your changing shape.
Energy gains will come from activity and some dietary changes.

This will be a mix of cardio and circuit. There are two below one is for good weather the other for bad. They are both based on no injuries other than that stated.

Good weather (all outdoors)

Jog to park
Reach stretches, up and back, up and forward, to either side, 5 seconds each
Circuit in sets of 10, adjust intensity by assiting yourself if needed or slowing the movement if too easy.
Pull ups
Push up
Touch jumps, touch floor with hands/fingers bending legs not back, stand and jump in one movement. To increase intensity, bring heals to butt as jumping
Hanging leg raises
Jog a lap of the park between sets, unless the park is huge then find a sensible jog distance.
Ideally 3 sets, do more if you want less if you can't.
Jog home
Do full stretch routine, describing those in type is dodgy at best so I always ask people to find some online. Likely to be some on this site.

Bad weather (indoors or only warm up and cool down outdoors)
Either jog to the park and back or something similar indoors.
Reach stretches, up and back, up and forward, to either side, 5 seconds each
Sets of 10 rest only as long as takes to change exercises
Deadlifts with dumbbells, must come in front of your knees up and down
Push ups
Squats with end of band under feet and middle across shoulders, not on neck. If not practical put dumbells at shoulder and squat, or hold one in front of chest.
Crunches or ab wheel rolls, your choice.
Again 3 sets more or less dependant on you.
Jog or alternative to cool down then stretch.

I don't do complex diet plans, and will tell you what I tell everyone. Fit your dietary balance to the food pyramid as closely as you can, google it, and increase or decrease intake across the board to either gain, lose or maintain weight.

First and foremost considering your history of not keeping to programs, if you hate what I have given you come back telling me it was rubbish and why. If you don't get any enjoyment out of your training you will not keep to it, simple as. Some grow to enjoy things they started out hating, many don't. The most important part of keeping fit long term is enjoying it.

If you do enjoy what I have given you come back in 6 to 8 weeks and ask for a new one, by then you will need a change anyway.
 
Last edited:
Okay thanks. I think the thing with me stopping before was both times I stopped was either new job, moved, or big change in daily schedule. I will go with this and see what I can do. A few questions though, should I eat/drink anything before workouts in morning? Do I do these daily? Thanks.
 
How close you can eat to jogging/ training is personal. For me light meal can be half hour before, large one needs at least hour and a half break.
I would say every other day at most to start, but if you find this easy enough for safe daily increase in a week or so.
 
Okay, thanks again! I will keep updating.
 
You must log in or register to reply here.
Back
Top