Need to get back into shape, need some suggestions. (Now a log I suppose)

[boomhower]

It's time I get myself back into shape. I'm in my early 30's and have just let myself get way out of shape. I'm obese by any means, I still fit in my 34s but they are getting real tight. I quite smoking seven months ago so I'm getting my lung function back. I work a weird schedule of 12 hour shifts so going to the gym is not an option. I've got a treadmill and ordered a set of Bowflex 1090 dumbbells to work with.

My goals are to build strength and cardio. I have pretty much no upper body strength and that is a top priority. My cardio sucks and that is a close second. I've done the running thing and could do that again easily enough. I've never done any kind of strength training and have no clue where to start.

Here's the tough part. I absolutely cannot over do it. I can't go to work in a weakened state. Sore isn't a problem, that's part of the territory. But I can't go to work with my muscles hurt to the point they are less than say 95% to just put a number on it. (I don't have a lot so I need what I do have) Any day I could quite literally be in a fight for my life. This is also why it's way past time to get myself back in shape.

So suggestions? I've thought of doing a routine like P90X but think that one is to advanced to start with. Other routines or program suggestions are welcome. Just keep in mind of the time constraints. When I work days I get up at 0430 and get home around 700. So doing a two hour workout just isn't going to happen. When I'm working night shift it's less of an issue.

 

[Berliner]

I would let the dumbbells rest at first and try some bodyweight exercises to start.

Can you do push ups? I would do as many as you can while still feeling very comfortable (easy to do the last one). About 3 sets of those per day should get you going for upper body strength quickly.

 

[boomhower]

Yeah I can do push ups. Could do probably twenty right now. I'm not a blob, just out of shape and generally weak. I can push ups but holding a ten pound rifle steady can be tough.

 

[Kaido]

How's your diet & sleep schedule?

 

[boomhower]

How's your diet & sleep schedule?

Diet varies and sleep schedule is horrid. I work rotating 12s 7-7. When on day shift usually asleep at 11 up at 0430. Night in bed around 0800 and up between 2-4 depending on the day.

Diet is getting better. I try to take my food and skip that crap my prudes soon typically eats.

 

[Xcobra]

Wouldn't DOMS be an issue if you can't have severely sore muscles due to work?

 

[thirdeye]

Give P90X a try, or even P90X3 if you're time constrained. I'm just finishing week 3 of P90X3 and love being able to get a good workout in under an hour.

I started actually working out and trying to get back into shape about 2 years ago with P90X. I've lost about 30lbs by just working out and trying to be concious about what I ate. You start small and work your way up. I couldn't do much of anything the first few weeks but you just keep going.

 

[Ventanni]

Here's the tough part. I absolutely cannot over do it. I can't go to work in a weakened state. Sore isn't a problem, that's part of the territory. But I can't go to work with my muscles hurt to the point they are less than say 95% to just put a number on it. (I don't have a lot so I need what I do have) Any day I could quite literally be in a fight for my life. This is also why it's way past time to get myself back in shape.

I'm so confused by this. I mean this will full respect, but it sounds to me like we're making excuses here not to work out. I've worked out for years, and I've never once worked out and suddenly found myself incapacitated as a result of my efforts. Even if you are a little bit sore, your overall strength is going to be way above that of someone who doesn't work out at all.

 

[gar655]

I'd build up to P90X. If you jump full on into P90X you'll be so sore you won't want to ever do it again.

Body weight exercises, dumbell presses, rows, lunges, squats. Work your way slowly up in the cardio area, just keep at it. The important thing is that you are consistent with your training.

 

[boomhower]

Wouldn't DOMS be an issue if you can't have severely sore muscles due to work?

Sore is fine, part of the game. It's sore/hurt to the point it reduces strength. I don't have an issue at all with pain as that's just going to be part of the process especially at the beginning. It's just an issue when it crosses the threshold of hindering my job performance.

I'm so confused by this. I mean this will full respect, but it sounds to me like we're making excuses here not to work out. I've worked out for years, and I've never once worked out and suddenly found myself incapacitated as a result of my efforts. Even if you are a little bit sore, your overall strength is going to be way above that of someone who doesn't work out at all.

No, see above. I spend the nights fighting drunks and crack heads. I'm not the biggest guy to start with so I need to have the use of what I've got. Making an excuse not to work out isn't it at all. I have no mandate to get into shape, I want to. I just want to do it safely.

I'd build up to P90X. If you jump full on into P90X you'll be so sore you won't want to ever do it again.

Body weight exercises, dumbell presses, rows, lunges, squats. Work your way slowly up in the cardio area, just keep at it. The important thing is that you are consistent with your training.

Pretty much my thoughts as well. I hear great things about it but thinks it's to advanced and I wouldn't complete it. After looking around I'm looking at doing the P90 program and then P90X when I complete that. My Bowflex dumbbells came in today so going to start on Monday.

 

[SP33Demon]

I would let the dumbbells rest at first and try some bodyweight exercises to start.

Can you do push ups? I would do as many as you can while still feeling very comfortable (easy to do the last one). About 3 sets of those per day should get you going for upper body strength quickly.

This, once you get your core strength up then work up to weights and do a weight in the 10-12 failure rep range. Steer clear of the 4-6 rep failure powerlifting range as that will tear you the fuck up too deep. I need an entire week to recover for major muscle groups - was actually just thinking about that today. If I got in a fight, 80% of the time I'm not going to be at full strength! But oh well. My 80% strength is still probably > most of the general population anyway.

 

[IHateMyJob2004]

OK, you got me.... what do you do for a living? Police?

Anyway, you could do running.

And I wouldn't worry about muscle fatigue too much. It will be an issue for the first week no matter what you do. But start light on the weights, and get stronger. A year later, you in a post workout muscle fatigue state will be stronger than you today in a non fatigued state. Heck, I'd even say that will be true 3 months later.

 

[boomhower]

OK, you got me.... what do you do for a living? Police?

Anyway, you could do running.

And I wouldn't worry about muscle fatigue too much. It will be an issue for the first week no matter what you do. But start light on the weights, and get stronger. A year later, you in a post workout muscle fatigue state will be stronger than you today in a non fatigued state. Heck, I'd even say that will be true 3 months later.

Yep, cop. Looks like the big key is easing into to see my limits without overdoing it and doing the damage. I can get back into running, been there and done that. That would certainly get my endurance back up and burn off the 10-15lbs I could stand to lose but won't do anything for strength.

Endurance is also a priority. We really don't fight much anymore. They'll run but once you catch them they typically go with the program. Real world isn't like the news 99.9% of the time. But for those that do being able to tussle and not gassed after the run is certainly important. Got my ass blistered lady summer so getting that endurance back up during the winter is an aim. That's why I'm liking the 90 day style programs as they blend the endurance and strength without me having to figure out a workout. After a 12 hour shift it needs to be simple as I'm tired enough as is and don't need any complication to make me not want to do it any more than as is.

I'm not really aiming for weight loss as I'm not really overweight. I could afford to lose 2-4 inches in the waste so not to bad. Like I said 10-15 pounds give or take. (I understand I'll be gaining weight hopefully due to muscle, just giving estimation of body size.)

Any of the supplements or post body supplements actually useful for a beginner in gains or faster recovery. Also understand proper diet is the biggest thing here.

 

[JBT]

P90x3 sounds perfect for you. Its 30 minutes and i don't feel wiped out from it. Mind you I'm still sore after days like the challenge but being limited to 30 minutes gives me energy and I'm still getting in shape. It works on every thing you from upper body to cardio.

Modifying is easy, they have someone doing a slightly less intense version of every move. Start by following them the first few weeks. Don't go deep in the moves and keep the weight light. I run a challenge goup doing it and we have all sorts of People doing well and getting results.

 

[Aldon]

So what do you usually eat? Your eating routine. I've been doing cardio on a stepper and lost a lot of pounds, unfortunately in fat and muscle. Getting muscle strength back is definitely something you should look out for if that's the only option you have right now, cardio that is. Don't overdo, start off slowly with dumbbells. I'd also suggest doing mountain climbers, plank and sit ups. I usually do these 1 minute each, so 1 minute of mountain climbers etc. I repeat that process 2-3 times, but 2 is probably enough, if not 1 if you want to start doing it. I have to warn you, it's not easy and I don't know if anyone can do this without being sore, but you'll definitely see the effects.

 

[boomhower]

P90x3 sounds perfect for you. Its 30 minutes and i don't feel wiped out from it. Mind you I'm still sore after days like the challenge but being limited to 30 minutes gives me energy and I'm still getting in shape. It works on every thing you from upper body to cardio.

Modifying is easy, they have someone doing a slightly less intense version of every move. Start by following them the first few weeks. Don't go deep in the moves and keep the weight light. I run a challenge goup doing it and we have all sorts of People doing well and getting results.

I'll look into it. How necessary is the pull-up bar? The door way in the room I'll be doing my workouts is about twice as wide as a normal doorway so finding a bar that will work will be challenging at best.

So what do you usually eat? Your eating routine. I've been doing cardio on a stepper and lost a lot of pounds, unfortunately in fat and muscle. Getting muscle strength back is definitely something you should look out for if that's the only option you have right now, cardio that is. Don't overdo, start off slowly with dumbbells. I'd also suggest doing mountain climbers, plank and sit ups. I usually do these 1 minute each, so 1 minute of mountain climbers etc. I repeat that process 2-3 times, but 2 is probably enough, if not 1 if you want to start doing it. I have to warn you, it's not easy and I don't know if anyone can do this without being sore, but you'll definitely see the effects.

Eating routine will take some work. When working days: two packets of oatmeal for breakfast, a sub type lunch typically with sensable ingredients, and whatever my wife cooks for dinner which varies from healthy to heart cringing. Bad thing about dinner is it's after seven when i eat and usually go to bed around 10 at the latest so it's pretty late to be eating.

Night shift is the bad part. Eat family dinner for breakfast around 4-5. Some type of horrid food for "lunch" (fast food, Huddle House etc.) and a small snack when I get home in the mooring before bed. Here is where the biggest change will need to take place.

Where can I find some ideas? I don't mean a plan so much as in just options. On the go options are a huge help as well. Home isn't an issue. I'm a big fish lover so tossing the flavor of the day on the forman with some veggies is easy enough. It's decent tasting pita's mixes or other options I can take to work. Day shift cold stuff, night shift I can reheat in the microwave. Snack ideas as well. Yogurts obviously but other options too. I'd really like to get away from as much processed stuff as I can without breaking the bank.

I need to start taking my own foods to work and am looking at the more but smaller meals routine.

Also I have a tub of Accerlade(the light version, not the R4) left over from my running days I'll use post workout, anything I should take pre-workout or otherwise?

 

[Zivic]

Late to be eating is a bs myth.

 

[shadow9d9]

I'll look into it. How necessary is the pull-up bar? The door way in the room I'll be doing my workouts is about twice as wide as a normal doorway so finding a bar that will work will be challenging at best.



Eating routine will take some work. When working days: two packets of oatmeal for breakfast, a sub type lunch typically with sensable ingredients, and whatever my wife cooks for dinner which varies from healthy to heart cringing. Bad thing about dinner is it's after seven when i eat and usually go to bed around 10 at the latest so it's pretty late to be eating.

Night shift is the bad part. Eat family dinner for breakfast around 4-5. Some type of horrid food for "lunch" (fast food, Huddle House etc.) and a small snack when I get home in the mooring before bed. Here is where the biggest change will need to take place.

Where can I find some ideas? I don't mean a plan so much as in just options. On the go options are a huge help as well. Home isn't an issue. I'm a big fish lover so tossing the flavor of the day on the forman with some veggies is easy enough. It's decent tasting pita's mixes or other options I can take to work. Day shift cold stuff, night shift I can reheat in the microwave. Snack ideas as well. Yogurts obviously but other options too. I'd really like to get away from as much processed stuff as I can without breaking the bank.

I need to start taking my own foods to work and am looking at the more but smaller meals routine.

Also I have a tub of Accerlade(the light version, not the R4) left over from my running days I'll use post workout, anything I should take pre-workout or otherwise?

Either have your wife cook consistently healthy meals or make your own meal when she won't. You are capable of making food for yourself. It doesn't have to take long.

 

[boomhower]

Either have your wife cook consistently healthy meals or make your own meal when she won't. You are capable of making food for yourself. It doesn't have to take long.

Oh I will be. That's already been planned. Like I said I can cook some fish and veggies quick enough, just explaining what my crap diet has been like.

 

[QueBert]

There are a lot of legit people who swear by DDP Yoga, I bought the program last month but haven't started it yet. Here's a success story video on YT, while it has definitelty shades of the typical over the top sensationalism that go along with DVD workout programs. The video doesn't have a "buy now [phone number] [web site]" scrolling along the bottom and the actual program isn't really even mentioned in the video.

http://www.youtube.com/watch?v=qX9FSZJu448

There are some athletes who swear by it, and I like it because it doesn't look anything like the p90x/Insanity's programs you see everywhere.

http://www.ddpyoga.com

 

[boomhower]

Well bought some Whey Isolate and Creatine. Many schools of thought of when to take it, most seem to say after the workout. Any thoughts on this? I have started tracking everything I eat to get a better idea of exactly how much protein and calories I am taking in.

 

[Zivic]

I take it in the morning with breakfast and following my lifting. I supplement about 60-80 grams a day. If I haven't hit my calories/protein, I might take it before bed.

generally just take it when it's convenient. timing isn't going to be that important when you are starting out

 

[blackdogdeek]

Do you have a crockpot or a grill?

In the crockpot this past weekend I made a huge batch of chili and it easily has about 6 meals' worth of food and it heats up easily in a microwave. In the past, I've made roasted pork with a similar amount of food.

On a grill you can grill a bunch of chicken breasts and refrigerate them so that you can add them to quick meals during the week. Cut up a bunch of veggies and then throw them in the fridge. Throw them in a tupperware with one of the chicken breasts for a quick meal at work. You can do the same thing with fish and your Foreman grill. Just make a bunch instead of one meal at a time.

 

[boomhower]

Wow I am going to have to add some calories. Starting my eating healthy thing today. 1,016 calories, 147g carbs, 86g protein. Drank a ton of water and one gatorade at breakfast. I never really felt hungry but for a bit when I was running errands.

Did my first Power 90 workout today and not sure what to think of it. Didn't bust it as I was just trying to learn form and was using bands of unknown resistance, my dumbbells should be here Thursday. A good bit of upper body work but almost no lower body work other than lunges and squats. Of the 30 minute workout between stretches and such probably only 20 minutes of actual work. Just didn't expect it to be this light but it'll be a good intro regardless, lets see how I feel in the morning.

 

[JBT]

I'll look into it. How necessary is the pull-up bar? The door way in the room I'll be doing my workouts is about twice as wide as a normal doorway so finding a bar that will work will be challenging at best.

If a pull up bar isn't possible. Pick up a heavy resistance band. I got a 100 lbs band from Dicks Sporting goods and a door attachment for when I'm not home, but its still a great work out, just add a few more reps.