New experience - need help/coaching

[Snappy]

Let me start off by saying that I know this kind of post could be annoying to a lot of people. It may seem like my problem has a very obvious and simple solution, but let me explain.

I've been an athlete my entire life (I'm 22) and after graduating last May, my NCAA eligibility finished, and grad school has been making joining some sort of master's team not feasible.

My problem is that I'm terrifically out of shape. Relative to the general population, I'm fine, but relative to where I used to be... it's pathetic. I've never been in this situation before, and I'm unsure about the quickest way to get back even to a base level of fitness.

I know the obvious solution is to clean up my eating and hit the gym. I was hoping for more detail than that, though, if anyone is willing to offer such advice. Without a coach giving me specific goals and workouts, I feel a little lost. I know my way around a gym really well, but I'd like some help in setting up a rigorous schedule.

Thanks!

 

[Gladiola]

Hi & Welcome

What are your goals? Getting 'back in shape' is pretty vague. Do you have goals relative to the appearance of your physique?

I can imagine how it is strange to not have a specific sport for which to train - but now everything is up to you! If you had to do tons of endurance training before, you can focus on strength for a change or vice versa.

We'd be happy to help you with a program if you can give us some idea of what activites you like, what you don't, how much time you have available & how much time you WANT to dedicate to exercise, what your goals are for your physique, etc.

 

[Snappy]

Thanks to both of you!

What are your goals? Getting 'back in shape' is pretty vague. Do you have goals relative to the appearance of your physique?

We'd be happy to help you with a program if you can give us some idea of what activites you like, what you don't, how much time you have available & how much time you WANT to dedicate to exercise, what your goals are for your physique, etc. [/B]

I was pretty vague in that first post. Right now, I'd like to lose about 35 lbs and regain the strength I've lost as a first goal. I was a track athlete and in addition to the regular workouts for practice, I lifted 3-4 times each week, for about 2 hours each time.

Right now all I do is run for about 20 minutes each weekday morning and bike 30 (total) minutes to class.

I enjoy lifting, running, cycling, and pretty much any outdoors activity. Unfortunately, the time I have available to workout varies a lot from week to week, depending on school. I think if I had a solid plan, I'd be able to (and want to) do about 2 hours a day.

Thanks again!

 

[KEL]

I was a track athlete

we have several sprinters (myself not included )

I think if I had a solid plan, I'd be able to (and want to) do about 2 hours a day.

easy enough- do spatts training split and 60 min cardio

 

[Gladiola]

Re: Thanks to both of you!

If you were a track athlete, that means you did sprinting and/or throwing rather than distance running?

Fortunately gaining your strength back will definitely help you to lose that weight - so your goals are compatible! I use www.fitday.com to keep track of what I eat.

2 hours of lifting is quite a lot! Most ppl (myself included) work each body part 1X per week on a 3-5 day/week split. Here's my split:
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=133616

Here's a thread on why you should do 60 min or cardio rather than multiple shorter sessions:
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=3443&highlight=30+30

However, I bet you'll find that if you clean up your diet & lift HEAVY 4X a week, then you can lose some fat with only a few cardio session or maybe none or shorter sessions (I usually do 45 min cardio - I know, I'm bad).
You could do cardio 3-4X a week, but I think if you did 4 lifting session a week, with much more cardio than that, you'd get into overkill - especially since you haven't been working out much. You don't need 5-6 cardio sessions a week to see good results right now. Cardio can be FTITM (first thing in the morning)-> However I don't advocate empty stomach (I'm the only one who doesn't though) or after lifting weights.
Remember, 1-2 lbs a week is a good amount of weight loss.

 

[Snappy]

I was (AM) a thrower for 6 years and sprinter for 7 years. I miss it terribly.

Anyway, I'm planning on poking around for some old posts in addition to trying out your suggested workouts, spatt and glad.

Thanks again - you ladies have made me feel quite welcome!


PS - it's not too relevant here, but I felt I should mention that I struggle with an eating disorder.

 

[Snappy]

Why not start sprinting again?

I do my 60 long mod mins in the AM, and generally sprint or sled drag in the PM, and weight train 4 days a week in the mid-day. I never sprint on a max effort squat/dead day.

I think I can (and will) try to fit some sprints in twice a week in the PM. I definitely want to keep my mod intensity runs in the AM. Do you do tempos or fartleks or some other type of structured run? How long are your sprint work outs, typically? Do you think that an hour-long spin class twice a week (that includes sprint segments) would be an adequate replacement? Up until about 2 months ago I went to spin classes at least once a week and loved them.

 

[Arioch]

Any injuries from throwing such as chronic overuse injuries that restrict your movment? If not, start throwing as well.


Running is for creatures lower on the food chain.

 

[Gladiola]

Running is for creatures lower on the food chain.

Ah HA HA HA!
Gotta love this man!

 

[Snappy]

Any injuries from throwing such as chronic overuse injuries that restrict your movment? If not, start throwing as well.


Running is for creatures lower on the food chain.

lol, as a runner I take offense!

Unfortunately, throwing was very hard on my body, and even if I felt ready to return to it (time away from it is doing me some good) there's the whole problem of getting implements, etc...

But, I have done a change-up with my routine, and so far I feel great! Sure, it's only been two days, but I am enjoying the change. I've decided to take some of the suggestions above ^ (thanks!). Hit the gym yesterday to do about 25 minutes cardio and 35 minutes of chest/tri lifts. Did a 45-minute run this morning.