Hey back training after 7 years and need some advice

[daveclissold]

Hi all

I've been out of the gym for quite some time now and have just got back training. I'm entering the body for life programme and have joined here to get your training tips, advice on supplement and nutrition. My goal is to achieve a physique that of a fitness models you see in Mens Fitness and other such magazines.

My first question is - I had a double hernia 7 years ago and since have not trained in the gym and have done no abdominal work at all, so now have what resembles a beer gut, but if I tighten my abs then it seems to disappear. Can anyone reconmend a good routine for gaining the strength back in my abs. I currently do crunches on a fit ball and reverse crunches off a bench.

I'm keeping an online diary of my progress and all my training notes, including photos. Would really appreciate you dropping by and taking a look and leaving some words of encouragement or criticism, as they both help spur me on to achieve my final goal.

http://www.daveclissold.com

Thanks for reading

Dave

[Leigh P.]

I took a brief look at your diary and noticed some of the following things.

-Routine-You need a solid full body routine. All those leg curls and crunches aren't going to help you out nearly as much as some squats and lunges. I would look into solid pre-made routines. Check out the other forum sections and take your pick. There are free routines like Waterbury's Total Body Training or pick up a copy of New Rules of Lifting.

-Diet-Take a look here at Adam's Diet. A great place to understand and guide your nutrition by. At moment I worry you are not getting enough calories and the right nutrients.

Basically really use this forum and all it holds to your advantage. Having a fitness model look or winning Body for life is going to not only take passion and a lot of hard work, but the right work.

Good Luck Dave.

[jj]

Dave, welcome to the forum. Take the advice Leigh has given. Look around in the Nutrition Forum for some diet advice as well as pre-written diets you can find Adam's Diet here. Also, there are a ton of free exercise programs here. You have to be dedicated, and stay motivated. You can find motivation here. Good luck to you. I will leave it to the professionals to answer your hernia questions as I am not qualified. Welcome!

[Phaedrus49er]

Nothing useful to add, just a hey, welcome (back), and good luck.

[Jimbo]

Hi. Welcome. This is a GREAT place to get advice and guidance to meet your goals.

I agree whole heartedly with Leigh "-Routine-You need a solid full body routine. All those leg curls and crunches aren't going to help you out nearly as much as some squats and lunges. "

You'll get more bang for your buck if you make larger lifts like Squats/deadlift the core of your workout instead of isolating single muscles (calf raises, bicep curls, leg curls..etc) Not that these are a total waste of time..it's just they wont help you reach your goals as quickly.

Good Luck!