So to start off, let’s get the basics out the way. I am fat, a big boy. I am about 5’ 10’’ and 350 lbs. I got this way over 10 years or so since college. It involved an office job where I worked longer hours and didn’t do anything outside of it and a horrible diet consisting of soda and take out. Not to mention the fact I stopped doing any physical activities, I was kept alive on a diet of caffeine and alcohol on the weekend. At first it wasn’t too bad but towards the end, I was drinking a 2L a day and eating out for my 3 meals. This lead to me slowly putting on weight. I would yo-yo a lot, drop 20 lbs and then reward myself by putting 30 right back on.
So we will be doing some simple workouts I use when I am generally getting back into fitness. Thanks to Nerd Fitness.
- 20 body weight squats
- 10 push ups
- 20 walking lunges
- 10 dumbbell rows (using a gallon milk jug)
- 15 second plank
- 30 Jumping Jacks
Now I modify this because I like having well developed arms. I add in 7-2-1 curls, dumbbell curls and shoulder presses.
- 20 body weight squats
- 10 push ups
- 20 walking lunges
- 10 dumbbell rows (using dumbbells bc I have them)
- 3 sets of 7-2-1 curls
- 3 sets of normal curls
- 3 sets of should presses
- 15 second plank
- 30 Jumping Jacks
This should be done 3 times a week.
Next I like to do 30 minutes of Cardio on days when I am not working out and 10 minutes of cardio on days I am. The cardio is pretty simple. I burst for about 20-30 seconds. Walk for about 2 minutes. Do this until the alarm goes off or I think I am dying. Follow that up with some walking after to cool down. This strat is thanks to the guys at Nerd Fitness. I plan to do this for about 2 weeks. After which, I plan to up the ante and not do just body weights but weights and bump the working out to about 5 times a week. We will get into that after the first two weeks though.
Drunken Monk Publications 