Advice please

Hi guys, so here is my sad story...

I'm 37, approx 1.8m tall and weigh ~110kg and at 35% bf (when I last checked).

I started training in my younger days when I was in high school then in college again on and off. I was absolutely crazy about bodybuilding and read everything I could get my hands on. There were tons of magazines and I would pour over them on how to perform exercises with the correct form etc. I was never in great physical shape, but people often commented how great I looked.

As time passed, I went to gym less and less. I managed to injure both my shoulders and had surgery on one of them last year. It also looks like I may be suffering from high blood pressure...

I really want to get on track again but am concerned about pushing myself too hard. My cardio has never been great and after 20 minutes doing light cardio it feels like I have run a marathon - I also would rather be lifting than cardio, but I have come to realise that it is necessary.

I'd like to get back to basics and start with a basic workout routine and similarly a simple diet. Also, I forgot to mention after screwing up my shoulders I am seriously hesitant to do any weight training like benching etc. (my shoulder popped when I was on incline bench).

The goal is to get in shape by the time I am 40 which I think is more than reasonable.

If anyone has any advice, or words of wisdom to share, please let me know.

Thanks in advance!

As someone who chose to change at 40, my only advice is that you shouldn't put yourself under too much pressure.

Don't go too heavy at first and risk injury. Take it one day at a time, one set at a time, one rep at a time. And don't feel like you should compete with other guys at the gym. This is about your journey and your personal goals.

At 35% bodyfat you are going to have to hit the cardio hard, but once again just do what you can in the beginning. Each week it will get easier. Don't get depro about lack of short term results - keep the bigger picture in mind.

And then the big one - you are going to have to seriously work out how you eat, when you eat, and what you eat. The first step in losing fat and changing your shape is to cut out the crap. Its freakin' tough but it is the only way. Give yourself a cheat day in the beginning so your body doesn't crash on you though.

And stay motivated no matter what crap life throws in your path dude. If you stick to it then a year from now you will no longer recognize yourself in the mirror!

Good luck and keep us updated!

Nate

Doing any form of excersise is a step in the right direction. Start small with the weight training I would do a general workout at first 3 times a week one or so excersise per muscle group with light weights to get back into it and slowly build up again. I don't know how serious the shoulder is but I'm sure you can work around it till it gets stronger dumbells for presses are easier on the shoulders and so are some machines.

With the cardio same applies for example start with one km and when that gets easy go to 2 for example and so you go. I'm not a diet fundi but you will need to dial it in other guys here know their stuff and will maybe chime in.

Hay bud welcome and good on you for deciding to change for the better

I would suggest you read up a bit about diet and calories and get you self a proper diet and caloric deficit and for now work mainly on your cardio and getting your bodyfat down before you think of going to the weight section

Welcome scavern,

All above advice is good. Your training should be dictated by your experience. Just because you have shoulder injury history does not mean you can never develop your upper body or work with resistance training. Start of slow when it comes to pushing movements, look at resistance bands, calisthenics and swimming.

You've set a realistic timeline for your goals, no doubt you'll be a different person by 40.

You can fix your shoulder!!

And be back training hard in time - don't write it off.

1. go to a go biokineticist and start a rehab program.
2. Get back your full range of motion in both shoulders.
3. Train to develop balanced strength around the shoulder i.e. front, back, sides, rotator cuff
4. balance your training, pull as much as you push, reps & weight.

Take it slow, do the cardio and the pink weight exercises & elastic band exercises the bio gives you.
You'll be back!

Good luck

Thanks for the input everyone. I thought I would provide an update with where I am at.

I went to the doc and ended up being put on chronic medication for my blood pressure. I was also told to lose some weight which is a given anyway...

I've changed my diet which as I am sure many of you know isn't easy - I've completely cut out all sodas and chocolates etc. Food portion sizes are also measured etc.

Cardio was the order of the week, but I have decided to throw some weight training in at least once a week as well - no sense in me being miserable all the time at gym doing cardio!

Regardless thank-you everyone for your input. Once my weight and bp is sorted out it will be time to pack on some serious muscle

Good luck and keep going!
Remember, one session at a time and soon you will be a totally new person!
Nate