Advice Needed for someone new to exercise

[shiningapple1]

Hello everyone,

I have recently joined the forum as I need some advice and help and I'm sure the members of this forum can be good guides.

Just a bit of background And the Problem

I am 28 male with weight 74 KG and height 6 feet. I have almost no experience of any regular sport or exercise. Only played light Sport occasionally in teens, no exercise. As a result, my body remains thin and slim, my muscles have not built much and I feel my body lacks strength which someone of my age should have. I feel quite tired and low and drai nenergy very quickly.

What is my Objective?

I want to achieve the following:

- Reduce my body fat (have fat on tummy) and cut it to minimum
- Improve my body strength
- Improve my body muscles by gaining mass to them and then building them in shape if possible (my arms are quite thin)
- Increase my physical stamina
- Generally feel good about my health as I regularly feel week and tired throughout the day, with little or no energy left

How to go about it

I have recently joined the gym and I am quite convinced exercise can help me. I would need some help and advice here how should I go about achieving my goals. Since I am new to gym and exercise, I get drained out very quick. Last day I could not do any exercise beyond 15 minutes ( 7 minutes fast walk on tredmill, 4 min rowing and a few mins arm cycling, maximum I can run on tred mill is 1 min or so).

I would need some good advice and help on what should I eat and drink, how to plan my day, how and wehn to exercise, which exercises to do and how to ensure I spend enough time in gym.

As I am clueless, all types of advice to reach my goals will be very welcomed.

Thanks very much.

Steel

[Boss Man]

This is a copy of something I gave to someone else a while back.

These are the sort of things I post sometimes that might help.

Any other questions feel free to ask.

Breakfast

Option 1.

Bowl of Whole-grain Cereal + rasher of grilled Bacon and scrambled Eggs, (Fat trimmed off the Bacon, 2 Egg Whites + Yolk)

Option 2.

Protain shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrott.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with Peas or green Beans + mashed Potato.

Option 2.

Chicken and Mushroom with Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.

As for the training you could do a schedule something like this.

Squats, 2 sets, 10 reps

Lunges, 2 sets, 10 reps

Deadlifts, 2 sets, 10 reps

Bent over Barbell Rows, 2 sets, 10 reps

Bench Press, 2 sets, 10 reps

Shrugs, 2 sets, 10 reps

Planks 30 seconds.

An instructor would be able to help you.

If you do Cardio, you could be looking at interval training for 30 minutes a time, or maybe something like Sprints or HIIT.

So your weights and cardio schedule could look something like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off.

As I say, any other questions or minor modifications, especially to diet options, feel free to ask.