I write this as someone who has trained hard and partied hard in equal measure over a few decades... In addition, having had a prolapsed L5 S1 disc, surgery and multiple breaks. There is a fairly simple plan that will cut your weight in fat, get you toned and strong again - cutting back the years to keep you energetic, positive and feeling more confident in daily life. 1. Stop drinking for a few months while you do this - more for the calories and the drop in training motivation than anything else. 2. Buy some boxing gloves and find a gym where you can join in pad work, bag work and High Intensity Interval Training (HIIT). 3. Stop eating fatty rubbish processed food - replace with anything healthy: fish, white meat, vegetables (you can still have occasional treats but only as treats - not routine). 4. Buy comfortable running shoes and headphones - get out last thing in the day and do 5-8kms at around 50-60% effort, slow after burn. 5. Hit the weights 3 times a week and gradually increase the reps and weight - switch it up each time. 6. Push-ups and sit-ups daily whenever you have a few spare minutes: morning, at work, at night (whenever). 7. Plank in between all of the above when resting. 8. Take pride in the progress you will see, feel and make day after day and week after week until the 3 months are up. You will smile from the endorphins and from looking at yourself in the mirror 😊
Originally posted here: https://steemit.com/health/@nickythecat/getting-fit-again
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