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    #1

    Training to get back to health

    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.
    Tags: back, health, training
    #2
    Good job and good luck man

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      #3
      Good luck man. Let us know how it goes.

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        #4
        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.

        Comment

          #5
          Originally posted by Moller View Post
          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.

          Comment

            #6
            Originally posted by abracada View Post
            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.

            Comment

              #7
              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.

              Comment

                #8
                Originally posted by Moller View Post
                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.

                Comment

                  #9
                  Originally posted by Moller View Post
                  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.

                  Comment

                    #10
                    Originally posted by WonderMonkey View Post
                    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

                    Comment

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