Advice for someone who wants to start working out

Check out this Post I know a few programs to get back started.

no tips for staying motivated but for program...are you looking to lift weights and get stronger/build muscle while loosing fat?

Start reading books in Barnes and Noble. That's what I did and I learned a lot. I'm 36 now and I've been working out for 14 years consistently now. I'm in better shape now than I was in high school. Just read and educate yourself and you'll find the plan that's right for you.

LINK

open that up and go to the GSLP folder and read the third edition cover to cover. Pick a simple template that fits you and follow it. Start with just the bar and work on form and add weight each session.

For diet, well you are going to have to start eating and start tracking macros. my fitness pal is the app for that. I honestly suggest you look into the service called avatar. It will give you your macros. if you dont want to pay no matter what, Ill get you your initial macros.

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Tips for staying motivated?

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The motivation is to workout every single day. Wether you are just doing some jogging or a two hour gym session, do something positive for your body every day. Because if you don't, you will die very soon.

Agreed with GSLP. I did it via advice on the puttadafork down thread. I think "easy" LP programs are great for new people to use. It's simple to follow and shows great results which keeps people motivated (it did me what). Even better, early on the workouts (due to quicker warm-ups) are pretty damn short.

I hadn't worked out in years until this past November. Similar situation go what you described. I started with the StrongLifts 5x5 program, and it really did a great job of helping me build some good baseline strength. Now I'm addicted to going to the gym, and have expanded on that program. It was a good way to start and see significant progress, especially with tracking my workouts with the free app.

So you will go to the gym in the morning? If so, what type of program would you like?


Check out the #gainz thread for a list of programs and overviews.

When I started out, it was hard for me to be motivated. I then started an actual routine and followed it. I made big gains and kept at it. I eventually loved going. Something like Starting Strength might work out for you.

yea bent over pendalay rows.

Did you take a look at stronglifts and the greyskull programs also?

I really like starting strength but most dont need nor want to squat 3 times a week.

Another good program is the Fierce 5

All Pro program

the Fierce 5 will be a fine program to follow but below is a break down of gslp


Greyskull is but the program boils down to this

GSLP For mass gain(alternate A and B for a total of 3 days a week) So a 2 week schedule would be ABABAB

DayA-
Bench-2x5,1x5+
Curl variant-2x10-12
Close grip Bench-2x5,1x5+
Squat-2x5,1x5+

DayB
Press-2x5,1x5+
weighted chin-2x6-8
Yates Row-2x6-8
Deadlift-1x5+

You add 5lbs to the squat and 10lbs to the deadlift every workout. Add 2.5lbs to all other lifts each time.

once you fail to make the required reps two sessions in a row you have one of two choices. You can reset by taking 10-20% off the bar and working your way back up trying to set rep records on the way back up. Or you can remove the lift and replace it with a variant so for squat you would replace with front squat, bench with incline etc. Then start low and add weight just like before.


the other thing you do is depending on your goal, you will layer in other items. For mass gain you would add in the frequency method pushups throughout the day and the same with pullups. If you want to lose weight, add in high intensity training from the conditioning books with a 10-12 min time cap after your workouts. also would add in the burpee challenge if weight loss is the goal.