trying to get in shape but can only go to the gym 3 days a week

[Roland Coltrane]

hey brehs, I'm trying to get into shape but can only make it to the gym 3, maybe 4 days a week tops. I just want to get in decent overall shape like I was in the military. I'm 6'2, 205 and my "fighting weight" like when I was in good shape is somewhere around 175-185(on the high end). I'm not flabby, or sick, but getting older I've noticed my metablosim has slowed down and I just want to get back to the way I used to be back when I was in the army doing PT every morning.

I was never into lifting weights like that but I'm a natural runner, but last time I got on the treadmill my body was like



to give y'all some context I've spent the past six months just WILD depressed, got some things going on in my life and I lost my father recently and I figure getting back into shape would help with my mental state.

so I went to the gym 2 days ago and the most I was able to do was 15 mins on the eliptical and I was like "fukk this" and just went to the basketball court and shot around for 30 mins then I dipped.


basically I'm wondering what kind of exercises/cardio I can do to kinda of get back into the groove of things.

thanks in advance brehs

 

[Circle p]

3-4 days is more than enough to get in good shape..

 

[Roland Coltrane]

3-4 days is more than enough to get in good shape..

any suggestions on what i should be doing just starting out?

i'm kinda right now

 

[kingest_kong]

3-4 days is more than enough to get in good shape..

This...

A lot of people forget or don't know that the gym is only a portion of what is necessary to get big or in shape. A good diet with an adequate amount of protein and sleep will do you wonders...

 

[The_Truth]

3 days a week int he gym is really all that you need.

 

[MrPentatonic]

Jump rope

 

[JayYoung713]

3-4 days is all you need like the other posters are saying. As far as dealing with the depression, working out is one of the best things you can do. I was going through a major bout with depression and decided to get back in the gym earlier this year and working out has done wonders for me.

 

[The_Truth]

hey brehs, I'm trying to get into shape but can only make it to the gym 3, maybe 4 days a week tops. I just want to get in decent overall shape like I was in the military. I'm 6'2, 205 and my "fighting weight" like when I was in good shape is somewhere around 175-185(on the high end). I'm not flabby, or sick, but getting older I've noticed my metablosim has slowed down and I just want to get back to the way I used to be back when I was in the army doing PT every morning.

I was never into lifting weights like that but I'm a natural runner, but last time I got on the treadmill my body was like



to give y'all some context I've spent the past six months just WILD depressed, got some things going on in my life and I lost my father recently and I figure getting back into shape would help with my mental state.

so I went to the gym 2 days ago and the most I was able to do was 15 mins on the eliptical and I was like "fukk this" and just went to the basketball court and shot around for 30 mins then I dipped.


basically I'm wondering what kind of exercises/cardio I can do to kinda of get back into the groove of things.

thanks in advance brehs

BTW, I'm sorry for your lost.

 

[semtex]

That's enough. Many workout programs are designed around that frequency

 

[Just like bruddas]

upper body - day 1
lower body - day 2
arms and favorite body part 3

 

[Roland Coltrane]

so I stopped drinking two months ago and I've gained 32 pounds brehs

i'm 6'2 and 185 was like the extreme high end for me and now i'm sitting at like 217

I was on some antidepressants so I'm thinking it might be them contributing as well as my diet
I've been craving sugar and I think I've kinda replaced drinking alcohol with eating, most especially when I'm bored


I'm freaking out

this week I hit the gym and I really only messed with the exercise bike because after trying the treadmill all the extra weight i'm carrying was hurting my joints

I've been a relatively thin, athletic dude my whole life so all this rapid weight gain is really doing a number on my psyche, I feel like shyt

moving forward I'm just gonna continue to try and get in at least 30 mins of some kind of cardio 3,4 times a week and start watching what I eat

hopefully I get back to my usual weight range

 

[dora_da_destroyer]

so I stopped drinking two months ago and I've gained 32 pounds brehs

i'm 6'2 and 185 was like the extreme high end for me and now i'm sitting at like 217

I was on some antidepressants so I'm thinking it might be them contributing as well as my diet
I've been craving sugar and I think I've kinda replaced drinking alcohol with eating, most especially when I'm bored


I'm freaking out

this week I hit the gym and I really only messed with the exercise bike because after trying the treadmill all the extra weight i'm carrying was hurting my joints

I've been a relatively thin, athletic dude my whole life so all this rapid weight gain is really doing a number on my psyche, I feel like shyt

moving forward I'm just gonna continue to try and get in at least 30 mins of some kind of cardio 3,4 times a week and start watching what I eat

hopefully I get back to my usual weight range

i'm a chick, so while most people can benefit from the same types of workouts, i'm not sure what your weightlifting goals are, but here's my thoughts on gettings started.

if your joints hurt, I'd suggest taking MSM as you ease into exercise.

do 30-40 mins walking on the treadmill...warm up at like 3mph for 5 mins on like a 3% incline, hit 20 mins walking at at 3.5-4.5mph on a 9% incline, cool down for 5 mins...play around with mph and incline to see what challenge you without hurting yourself.

if you're like me and treadmill makes you want to rip your soul out, i'd also consider hitting spin class if they offer it at your gym, low impact, mix of endurance & sprint cardio, you're with a group which should provide motivation, at the same time you're free to adjust your ride to your fitness level. 2-3 days a spin... you'll see big gains in in your conditioning in ~4 weeks, that will help you move onto more challenging workouts.

worst come to worst, wake up 40 minutes earlier and go for a brisk morning walk in a fasted state

hit up bodybuilding.com for a good 3-day workout.

give yourself an hour a day 3-4 times a week...make it fit in your schedule, stick to it. lord knows i hate mornings, but i workout the best in the morning and it's the only way i know for sure i'll get my workout in...so i'm up at 5:20 with the mentality #goals

as far as eating, i felt kinda out of control this summer (hit a low point emotionally as well) and ordered these...it's kinda a more easy way to stay on track without too much calorie counting or over planning (i mean you still need to cook and buy healthy food)

good luck, but comitt to change/stopping it now before you're 220, 230, 240 etc

 

[AFRAM GLORY]

1. Heavy push workout. 2 sets of 4-6 reps per bodypart

2. Heavy pull workout. 2 sets of 4-6 reps per bodypart

3. Full body workout. 2 sets of 10-15 reps per bodypart

Rest then

1. Light push workout. 2 sets of 8-12 reps per bodypart

2. Light pull workout. 2 sets of 8-12 reps per bodypart

3. Full body workout. 2 sets of 10-15 reps per bodypart.

Cardio after every workout