You are ready to get started back training again (It has been awhile), and you don't know where to begin and you are dreading the training because you have had great plans in the past and they have all started strong and never finished.
Because it all seems so overwhelming and you just don't know who is right and who is wrong when it comes to training and diet and cardio and all of that. So you get "analysis paralysis" and what do you do? You put it off and don't do anything.
But you know that you must begin. You don't like the way that you feel or look and you know that you need to make changes.
Stop messing around and doubting yourself and get in better shape than you have ever been in. This time, you are gonna do it.
If you have had a hard time being dedicated or disciplined about training and you are thinking about the times in the past when you tried and failed and tried and failed, just
Let all that go.
All of that doesn't matter, the past is just that- the past, and nothing you did before or didn't do before matters one bit.
Because you are different now.
You are different because this time when you start, you are going to make little changes over time that are going to add up to big changes and most importantly, consistent, sustainable changes.
Because this time you will just do a little bit , 3 days a week. Every time that you have started before, you were all fired up and you did too much too fast and by the third week, you were dreading the gym just like you have always done before.
So start slowly this time.
You will only train, at the most, for 30 minutes, 3 days a week.
You will squat and dead lift on Monday.
You will press and bench on Wednesday.
You will do assistance work on Friday.
You haven't been training in a while, so you're starting weights should be light.
And before I forget, you aren't allowed to look at your phone except to put music on or talk during the workout unless you have a partner and you are talking about the workout.
Squats and deadlifts. You will perform 5x5 with a weight that you could do for 12 reps in a row if you had to for the squats, and same with the dead lift. Then you will leave. If you can't squat, then do belt squats or safety squats or leg presses. If you can't dead lift, then do bent rows or one arm rows, or hex bar dead lifts. Some type of pull. Even Romanian Dead lifts.
Same as Day 1 here with the overhead press and bench press-pick weights that you can do 12 reps in a row with and do 5x5. Then leave.
This is an assistance day or bodybuilding day.
You will do 3x12 of all of these exercises and you can do them in a circuit, or you can do one exercise at a time, but make sure that you move fast and you are huffing and puffing and sweating. The weights that you choose should be challenging but not to failure, I want you to feel great when you walk out of the gym.
Db incline bench press
Chins or Lat pulls or Cable rows or One arm rows.
On all the lifts, train super strictly, perfect form.
This is the first week. Don't make any other changes right now. Cardio and diet will start next week. Have patience and don't feel guilty if you are in and out of the gym fast. If it takes you fifteen minutes, so what? Leave and feel great.
I will post a weekly workout following the aforementioned template. Have fun, have patience and start slowly. Fight the urge to do more, all of that will come in time.