|
2006/01/10, 12:28 AM
Hello everyone , my name is dwight i am 32 years old, single, living in a little town in the northern of british columbia, curently laid off, due to shortage of work, anyhow,
I have been activly working out aobut 4 years ago, for about 6 years back from there, i had a accedent , and broke my coller bone fractured my shoulder, so tha tput me out for a while,now to this date i am wanting to get back into the gym scene again, i am curently 245ish pounds, i am 5'10" tall,I realy haveing troulbe working on my diet due to wher ei am staying everyone eats anything but everything, i finding it hard not to sneak fod i have a bad habit at ngiht to snack and i ahve put on the weight i never been this big before, i feel horrible about myself, i use to be in great shape, and now i am struggling,
I did work out about 2 years ago, for a little while but i had a spotter that decided not to watch and i was doing over head barbell tricep curls, and i had a problem and managed to get my weight back over my head , but i ripped something in my right part of my neck and ever since i have nothing but neck problems since then , i dont know if its going to be like that for ever, maybe i go see a phycio therapist and maybe look at it i get paind there once in a while , but i have also ahabit to crack my neck all the time too and i think tha tmight be a no no on my part...
Anyhow, i really would like to get some help in getting myself back into shape, i do have a excersice bike at home here but i just cant motivate myself, here it just dont feel right , fo rsome reason, i am planning on signing up at the small little gym we have here, they have freeweights up to 120lbs or there abouts, a stationary squat machine bar free weight style, a bench press , no excersice bike though only the walking machines, and a ski looking type machine and a rowing machine, have a unversal machine for back, a fly machine leg machine and calf, and oh a sitting excercis bike, now yu know wha ti have to work with , all the help would be, great,
Again i really wanna clean myself up trim up get lean, again, stop drinking sugared pop, junkfood fatty foods etc,
now as for pop, is it bad period to even drink diet pop thats non sugar, or should i just stay away form it period, i just a diehard for pop, but try to stick with diet..
Anyhow, looking forward to the help
|
|
2006/01/10, 08:14 AM
Dwight - get clearance from your physio-therapist or doctor.
Start by getting up and riding that statiolnary bike for 15 minutes. Not a big sacrifice, 15 minutes. But enough to make you feel a little better and perhaps motivate you.
Sit down and write a list of why you want to get back in shape.
reread it.
Set some goals that will help you get back in shape. Start with one big, mian goal and then work backwards, setting mini-goals (baby-steps) that will ultimately add up to that big goal.
For example - mini-goals of walking every other day will eventually add up to being able to walk 3 miles.
Once you have the means to get better food, start with cheap, unprocessed foods - oatmeal, brown rice, fish, seasonal veggies. usually these foods are cheaper than the junk most 'poor' people are eating. Look for stores with bulk bins, it is another way to save on whole foods.
Once you get signed up at the gym start with a total body routine, light-to-moderate weights and work full range of motion. This will start breaking you back into lifting.
Be sure to do a lot stretching and range of motion work on the shoulder of the side that you broke the collarbone.
Good luck, let us know if you have more specific questions.
And remember - where the mind goes, the body follows.
--------------
You must begin to think of yourself as becoming the person you want to be.
- David Viscott
|
|
2006/01/10, 08:21 AM
Well you know what not to eat...the part you have yet to do is not to eat it....no soda...period....it's horrible for you...there's absolutely nothing good in it....
so you mess up your neck...and 2 years have passed and you still have not seen a doctor? this is common sense...i don't get it...
motivating yourself with a gym membership is a poor decision for joining gym....I would instead focus on what it has that you don't have at home that will allow you to get results....like a cage.....for freeweight exercises...barbells, dumbells, etc...
I would do circuits of compound freeweight exercises 3 days a week...(squats, deadlifts, pullups/pulldowns, rows, bench, dips, military presses, shrugs, etc)...I would sttart in the 10-12 rep range for 1-5 sets...focusing on technique and doing full range of motion...
I would also do cardio using different machines to keep it fun......row machine is very good....running, skipping rope, swimming, are alsogreat forms of cardiovascular exercise....I would do 3-4 days a week....on days off or after weight lifting....
check nutrition forums for ideas on what to eat...also check out fitness and nutrition programs at the top...
but before you do anything....go see a doctor about the neck...
good luck
|
