Best program for a injured begginer....

[arcticwolf64]

Hello, and Thanks for reading this. I am 37 and for the last 19 years while other people treated thier bodies as Temples, I treated mine as a Tent. Recently I was down with some Disk Problems in my back. This is probably the best thing that has happened to me as it made me re-evalute my Health and Lifestyle. As I am almost 3 weeks into improving my overall Fitness, it is time to start a regular program at the gym. I have at this point, cut about 3/4 of the fat I was consuming. I'm 5.8 and 184 Lbs., not hugely overweight but would like to weigh a solid 174 Lbs. I have quit eating all the Fast Food I would have for Lunch and most importantly I have not smoked a Cigarette in almost a week now. With no desire to start back up with smoking. I wanted to give a little background, as I think it would help you experts out there with your recommendations. At this point lifting is out of the question per the Dr. but Cardio work should be fine. What do you recommend for a begginer as far as a good workout to start and what is recommended as far as diet goes. Thanks for reading this book, hopefully I did not bore you too much. I look forward to reading your replies..

[LadyTrex]

from one ex smoker to another... GOOD FOR YOU!!! cardio?? I like the treadmill the best ... start walking... do at least a half hour at very brisk pace..
A trick I found is to put the incline up as far as it will go and cut the speed way down to very slow..so it is like walking up very steep hill... is very good for tightening butt and toning the legs up
After you are comfortable walking at very brisk pace for 30 minutes... add some incline ...or boost the speed till its a jog.. Dr approval of course... maybe add some hand weights..
Dont forget a cool down period... whatever your top effort is on treadmill or elliptical trainer is fun too... take a period of time at end of session and walk slow ... flatten any incline and let your body cool down

[fitnessman]

You covered the cardio so I will cover the nutrition......

Most folks who get "born again" fail. Sad but true. First off good job on getting your health in order!! Good for you... But the major mistake folks make is making it way to hard for even the most experienced to stick to.

So you will want to eat around 1840 calories a day to lose some weight. If you energy is low you can bump that up another 350 or so, but not much more. split into 4-6 meals a day at a ratio of 35% protien 45% carbs and 20% fat(your body needs fat...just clean fats on a carb based diet).

Reward yourself! You have made so many changes in your life you desreve a pizza or a dessert once in awhile. This is why so many newbies fail, because they deny themselves tooooo much..Dont do that! Give yourself a cheat meal once a week.

Good luck!