holy crap,working out after 10 yrs sucks!

[RaineSmurf]

I'm 34yo and just started working out after a 10 to 12 year lapse.I would like to lose 65lbs, but I am not sure about the best way to start. I am doing cardio every day and lifting weights every other day, and have been for about 3 weeks. I am so out of shape it is scary, and facing all those in shape folks is really hard. One of my worst issues I think, is diet. I am a lousy cook and we most often end up eating fast food or frozen foods. ie:hot dogs and frozen burritos. Well, I've stopped that and am drinking carnation instant breakfast in the morning, I eat lunch at work that includes a salad and diff kinds of foods (i work at a jail and we get what they eat) I just don't know the best way to get started, or even what the best foods to eat are, and when. I am also not sure how long all this will take, how long before you are supposed to see results?? Any help would be appreciated.
Thanks.

[Iron-T]

Congrats on your decision to change....you have the will, which is the first step to success ! Also by browsing this board often you can learn a lot and maybe even find that extra bit of motivation.
Take your time...jumping right in after 10 years isn't easy. But stick with it !! Have patience ! If you are consistent with diet and workout, you will feel and look better sooner than you think.
Diet is 80 % of the game. So I would start there first ! Clean up your diet gradually until your new 'lifestyle' becomes second nature. That way it's easier to stick with long term instead of going 'cold turkey' ( if you can do that...good for you ). Cut out fast and junk foods...that means anything frie and sugary stuff. Avoid processed foods and saturated fats. Drink water . get in t he habit of taking your own food with you to work ( if they let you ). Focus on fresh vegetables, cut down on starchy foods ( breads etc ) especially later in the day, when you tend to be more sedentary. Eat lean proteins such as grilled chicken breasts, waterpacked canned tuna, egg whites....
Spread out your meals to 5-6...eat small portions and avoid overeating. You will feel 'lighter' and more energized.
Stick to your workouts.

[timk]

check this out
http://www.ronharrismuscle.com/photo...ent%20Progress

i just found it today. maybe email the ron and ask him wot he had janet do. she turned into a sexy beast i reckon

[MsFit]

AAGGHH!!! Sorry, but you have to stop all the take-out and the processed food. Your first step is to eat clean and by this I mean eat real food, real chicken, real turkey, real eggs, real fish. Nothing frozen in a box with all the additives. Shop on the outside of the grocery isles. All those fast/easy dinners are loaded with junk and sodium. Bake, grill or fry in olive oil. Pre-cook and take some food to work with you. If it's too difficult to stop and eat, take a protein bar or protein drink. Eat atleast 5 meals a day and drink a gallon of water. This is your first task.

Now that we got you eating somewhat clean, let's get your cardiovascular system working. Start some cardio 4 - 5 times a week; treadmill, elliptical, bike... Start off with 20 minutes the first week and try to bump up to 30 the second week. The third week, drop back to 20 but do 2 minutes low impact and 2 minutes high impact, back and forth until the 20 minutes is up.

In the second week of cardio start hitting the weights light and get the soreness out of the muscle. Hit all muscle groups 2 sets for 15 reps the first week twice a week. The second week continue to work out the kinks and see where you're at.

By this time you should be feeling better and feeling more flexible.
MsFit