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Returning to training

Ant_19_86 · 2012-06-23 00:37:03

Hey guys, I use to be crazy for going the gym practically lived in it! However over the past couple of years I lost the enthusiasm and lost my fitness to. Basically at one point I was 80kg about 13% body fat 33 waist . No I am 96 kg I imagine close to 20% body fat 36 inch waist . I recently rejoined the gym next to where I…

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23-06-2012 1:37am

#1

Ant_19_86

Registered Users Posts: 22 ✭

Join Date: August 2004

Posts: 9

Hey guys,

I use to be crazy for going the gym practically lived in it! However over the past couple of years I lost the enthusiasm and lost my fitness to. Basically at one point I was 80kg about 13% body fat 33 waist . No I am 96 kg I imagine close to 20% body fat 36 inch waist . I recently rejoined the gym next to where I live as location was a problem before hand. Now I want to get serious! I'll sort my diet out increasing protein and good fat intake lowering carb intake to what I get from fruit and veg! But I'm rusty on the training!

I want to return to play soccer this year but no power or fitness levels has left a lot to be desired! What I wonder is what would be a good resistance weight session to preform to increase strenght and explosive power while cutting body fat and getting leaner !

Would I have to periodise(not sure if that's a word) things ? Maybe begin with beginners strenght ? Although I have good technique and knowledge of the gym as I say I use to practically live in it! And i get bored of the tradional strenght training of lift heavey sit for 5 minutes crap! Or can I got into an intermediate strenght and power regime ? Although as I say 2 years out no fitness at all in me or strenght !

I would use my non weight days to
Condition : cone sprints , hill sprints , sled dragging etc

Starting today:

Weight 96kg
Waist 36inch
Bodyfat (I'm going with )20%
Arms 15.5 inch
Calf 15 inch
Thigh 26 inch

What I'd aim to be in 12-15 weeks through exercise and diet is
Weights 80-83kg
Waist 32-34inch
Body fat 13-15%
Arms 16 inch
Calf 15 inch
Thigh 26 inch

Could anyone recommend a good workout routine to aid me back into things

Cheers!

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