Training to get back to health

[Moller]

Hey guys!

I used to train alot, both weight and boxing. Last summer, i suffered an injury in my elbows, i thought, but due to help from a pro, it were something i was born with, and currently training to get it fixed, and its getting better.

I havent trained since june last year, i suffered bad anxiety and depression, but im through it, and is talking with a therapist! My battle with the mental health is getting better and better each day, got a new girlfriend ( best friend the last 6 years ) and just got accepted to my dream education! so now its time to get my body in shape also, i dont want to train for fights or muscle, but for health and keep in shape. And i want you guys advice on the situation.

My weight is 85 kg and 183 cm 22 years old, im not fat, but i want to get down in weight, and get more definition and lose the fat on the sides. 78-79 kg would be fine i think. Cleaned up my diet to some bread/yoghurt with fruit each morning, and for lunch a salat with some meat and carb source, or some sandwiches ( not white bread ) with meat and salad. Dinner is meat, rice/pasta/potatoes and veggies.

Training 3 times a week, running each time then i do alot of back/leg/core exercises in circuit 3-5 sets of 10 reps.

[Steven Mccowan]

Good job and good luck man

[OctoberRed]

Good luck man. Let us know how it goes.

[Moller]

Thank you guys, my main focus right now, is to rehab my elbows, and then focus on cardio - Legs/Back/core circuit, 3 days each week, and more healthy food.

Maybe im gonna make this my log have a nice day.

[abracada]

Hey guys!

I used to train alot, both weight and boxing. Last summer, i suffered an injury in my elbows, i thought, but due to help from a pro, it were something i was born with, and currently training to get it fixed, and its getting better.

I havent trained since june last year, i suffered bad anxiety and depression, but im through it, and is talking with a therapist! My battle with the mental health is getting better and better each day, got a new girlfriend ( best friend the last 6 years ) and just got accepted to my dream education! so now its time to get my body in shape also, i dont want to train for fights or muscle, but for health and keep in shape. And i want you guys advice on the situation.

My weight is 85 kg and 183 cm 22 years old, im not fat, but i want to get down in weight, and get more definition and lose the fat on the sides. 78-79 kg would be fine i think. Cleaned up my diet to some bread/yoghurt with fruit each morning, and for lunch a salat with some meat and carb source, or some sandwiches ( not white bread ) with meat and salad. Dinner is meat, rice/pasta/potatoes and veggies.

Training 3 times a week, running each time then i do alot of back/leg/core exercises in circuit 3-5 sets of 10 reps.

People here will disagree but I will outdo them in this argument.

Nutrition is 85% of the battle. Sort out your macros, food, nutrition and you will shed the fat and even gain muscle.

Weights and cardio are important, but NOONE can outrun a large dominos pizza or a bad diet unless they do a marathon everyday.

Start with the food it’s the easiest, don’t cut back loads of calories just make clever swaps eg cake for a fried egg, or crisps for some oats.
Once you nailed the nutrition then really go for weights and cardio.

Good luck.

[OctoberRed]

People here will disagree but I will outdo them in this argument.

Nutrition is 85% of the battle. Sort out your macros, food, nutrition and you will shed the fat and even gain muscle.

Weights and cardio are important, but NOONE can outrun a large dominos pizza or a bad diet unless they do a marathon everyday.

Start with the food it’s the easiest, don’t cut back loads of calories just make clever swaps eg cake for a fried egg, or crisps for some oats.
Once you nailed the nutrition then really go for weights and cardio.

Good luck.

Damn right. As soon as I kept my calories to a minimum, the weight came off much easier.

[Moller]

Currently im running 3 days a week, and then im doing squats, superman ( back exercise ) and situps, with forearm exercises ( for my elbows ) and stretches.

Hoping to do pullups, pushups, situps in 3 months. But i rather go easy, get my elbows 100% ready!

currently im 82 kg in the morning, going easy though, just eating clean.

[OctoberRed]

Currently im running 3 days a week, and then im doing squats, superman ( back exercise ) and situps, with forearm exercises ( for my elbows ) and stretches.

Hoping to do pullups, pushups, situps in 3 months. But i rather go easy, get my elbows 100% ready!

currently im 82 kg in the morning, going easy though, just eating clean.

That's actually pretty good, better than me.

[WonderMonkey]

Currently im running 3 days a week, and then im doing squats, superman ( back exercise ) and situps, with forearm exercises ( for my elbows ) and stretches.

Hoping to do pullups, pushups, situps in 3 months. But i rather go easy, get my elbows 100% ready!

currently im 82 kg in the morning, going easy though, just eating clean.

I think it is very smart to acclimate your body, your elbows and supporting "things", before tearing into it too hard.

[OctoberRed]

I think it is very smart to acclimate your body, your elbows and supporting "things", before tearing into it too hard.

Thats what I was thinking. Thats a bad ass workout