cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
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Here's some reading for you-
http://www.discussbodybuilding.com/What_the_hell_is_a_calorie_anyway/m_135283/tm.htm
http://www.discussbodybuilding.com/Stop_fking_around_and_lift_like_you_mean_it/m_127347/tm.htm
And for getting back into training, you might try something like this-
Monday- Chest and back
Bench press, incline bench press, decline bench press
deadlifts, pulldowns, bent over rows
Wednesday- Legs and shoulders
Squats, stiff leg deadlifts, calf raises
Standing military presses, side lateral raises, shrugs
Friday- Arms and abs
Standing barbell curls, alternating dumbbell curls, reverse curls
Skullcrushers, close grip bench press, triceps pressdowns
Weighted crunches, cable crunches, hanging knee raises
Three sets of each exercise, eight to ten reps should do it- Make sure you warm up, and rest two minutes or so between sets.
Now, here's the important part- Take things easy. Naturally, keep the weight nice and light until you re-learn the proper form for each exercise. In fact, to further reduce the risk of injury and ease back into the swing of things, you might even want to consider starting out with just one or two exercises per body part until your body gets used to the new activity. Also, don't try to work through pain as your body gets used to this- For example, the first few weeks you might find doing deadlifts on monday might leave your back feeling a little sore/tight on Wednesday when you're scheduled to do squats- Skip the squats and stiff leg deads if this is the case. Perhaps hit them next week instead of the deadlifts on Monday, or whatever- The point is, listen to your body and don't push it. You'll get back into the full workout routine before you know it, if you let your body do it's job.
Best of luck!
(in reply to oldnewbie)
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