ShapeFit.com

[romiel]

heya all, its been kinda long time since i came here^^

i had a car accident and couldn't work out for nearly 3 months.
at this time i honestly didnt looked at what i eat/do so i have unwanted fats in stomach .

now that i am fully healed should i start to work out from the wights i stoped at?
or there is any type of workouts for after injury?

also any work out/food plan to get away the fat i got at that time please ?

note: i have done most of chads workouts, some other suggested work outs,
but yet i am not 100% sure i know how to make one myself^^

thanks.

[swanso5]

what injuries did you suffer? you probably won't be able to do what you stopped at...

for fat loss you ned to clean up your diet first of all so go to diet section and read "before posting..."

start off easy wts wise...i'd have you do 4 compound exercises/session for 3 x 6 each but not too heavy, all reps should be reached with a few left in the tank...and add in 10 - 15mins of easy type intervals at the end x 3/week

[romiel]

thanks swans.

the injury was left hand/leg broke, thanks god no real injury as back injury etc as the car hit me directly lol.

i am kinda supposed to start lifting earlier but i was afraid that i maybe still need more time

i already started dieting:
breakfast: cereal

30mins later: fruits

2hrs later: cheese, yugart and bread

lunch: chicken or meat with viggies

2hrs later (before workout): salad + tuna

after workout: cereal or chicken + rice

dinner: cheese + bread

for workout i read about this workout:
4 days a week

A1) bench press paired with A2) dumbel row 5x5
B1) lunges 5x5

A3) pullover paired with A4) pull ups 4x10
B2) deadlift 4x10

change the sets/rep each workout^^

[swanso5]

program looks good, take easy for starters though or your injuries will falre up again...

go to the food article i suggested and make whatever changes need to be made and you'll be fine

[Boss Man]

Yep. You have to be conservative with injuries, and let them recover. If you try to train with a nearly recouperated injury, then start low, do a few test reps with low weight, and assess pain threshold.

If something triggers even minute pain, don't do it, and cut back, even if you have to use the same kind of weight, a 16 year old newbie male would get given, swallow your pride, do it, and realise it won't be forever, even if it's that or nothing, it's still exercise, and it should contribute to reduced Atrophy.

But start reeall low, and slowly work up on weights, even if you find a temporary happy medium after 2-3 sessions. Then keep testing yourself the same way every week. Tiny increases for a few reps, assessing pain threshold.

In time you'll be fine. You just need to be conservative and patient.

[romiel]

thanks alot for help swanso and boss man