Where to start?

[Grog_280]

Ok, I'll introduce myself here. Greg from the city of beer and round women. Been out of shape for years. Usual lifestyle for the beer swilling, unhealthy masses. Granted I didn't stare at the TV, reading books is just as much of a butt plant.

So I've quit smoking (~4 weeks now). Had 2 beers last weekend (well, I won't tell you how much it would have been). Otherwise, eating healthier and started 'doing' 2 weeks ago. Realized that I don't have the knowledge based to 'do' without some help.

I'm doing 20 minutes 5 days a week on a stair climber in the attempt to get a bit of lung back from the black tar factory. There's a machine I have the use of at work so preacher curls, lat pull downs, presses (inclined, bench) curls. 3 sets (10 rep) increasing weight, last set last 2-3 or last rep failure.

I want to be in an un-round shape. I can't do seated rows, or any other high torque, back - angled excersize. (broken back, 1985- L-2through 5 s-2, 3, 4, all impacted). No fusing but no disks either (fundamentally). Now you know why I'm round.

Someone point me in the right direction. I'm drowning in information.

Thanks much, I'll be 'around' for a little bit!!

[rem1956]

Coming here is a great step, Greg. Congradulations on the desire to change. I too smoked at one time, and was greatly obese. I've been working on weight management and fitness now for a couple of years, quit smoking 7 years ago.

Exercise is part of the plan, but diet and clean eating is more important. Start watching closely what you eat. Go to fitday.com and start a food log. It's a pain in hte ass, but it really helps you to realize just how much unhealthy junk you consume in a day. Then you start making wiser choices.

Continue with the exercise plan as well. You can go to exrx.com for some great exercise moves, or better still would be to pick a plan already developed by one of the experts here. I'll leave this up to the more qualified folks to advise you of.

Welcome to the forum. JP has a really nice site here. You'll find lots of guys and gals, from similar backgrounds, all willing to help.....with advise.....or a swift e-kick in the ash, if you need it.

Good luck and please keep with us.

Ray

[GG300]

Another beer swilling Greg from Milwaukee, thats it I am out of here. Kidding. I totally understand what you have ahead of you. The best advice that I can give you is don't try to rush in and change everything all at once. I have made good progress over the past 10 years just changing 1 or 2 things at a time. Quitting smoking is a great start. That along with cleaning up your diet will have you feeling healthier in no time. This will give you the energy for some solid lifting and cardio. When I started out I did 20 minutes of cardio 3 times a week and performed a full body lifting workout on the opposite days. Then like the good Lord rest on Sunday. One more bit of advice this is not an all or nothing battle, you have to be in it for the long haul. When (trust me you will) slip on yopur eating, drinking or working out don't give up. One bad meal, day or weekend is no reason to scrap the whole plan. Just get your head back in the game and keep going where you left off.

If you are looking for a good way to clean up your eating I found the "Ab's Diet" very user friendly and easy to follow.

Good Luck Gregg

[Grog_280]

Thanks for the welcome! I know -->points at brain, that this is a long haul issue, but like most people Iwant some results --->points at heart, now! (Yes, sometimes overnight package delivery is too slow!! :p )

I'll go start a food log and throw a dart for a plan.

[Jimbo]

Welcome Greg. And congrats on your new beginning.

[Cynic]

Does the back issue affect the ability to do squats and/or deadlifts as well?

[Cynic]

Oh, and let me congratulate you on quitting smoking. It's not an easy goal to achieve, but perhaps one of the most worthy you can do for yourself.

You'll feel a great sense of freedom by not having to allot money for smoking, find a place to smoke, stand out in the cold to smoke, etc.

I've been quit since Dec '06.

[Tom@foresight]

Hi Greg,

Welcome to the group, and well done on stopping smoking!

I think if you have the motivation to achive you goal you will do, just keep that goal fixed in your mind (daily).

TOM

[Grog_280]

Originally Posted by Cynic

Does the back issue affect the ability to do squats and/or deadlifts as well?

Yes is the short answer. The long answer is that I'm still in the 'getting the body to accept the change mode'. I can do lunges w/o too much of an issue (kind of neurotic about form). Which (currently) is my only free-weight lift. I'm on a schedule and will be getting a lifting trainer. I've been doing for 2 weeks now, (machine only). in 4 weeks I'll have the breath/lung capacity to not be humiliated in public. Oh, and start of a shape which isn't round.

So that's when I'll start with the freeweights. Given my back and every time I 'pop it' that's 2 weeks of bedrest, I'm being careful.

Thanks for the motivation! I'm going to do this.

G

[Grog_280]

and I've just notice, how many Milwaukee folks are there on this forum????