Physical Fitness Exercise Programs

Here is more details about me: I am naturally strong (ex jock). I am 6′ 4" 275 and want to transform myself in one year. I want to drop to 235 lbs and add muscle while doing that. My only physical exercise has been in intense yard work at my home for the past 7 years…i have not been a couch potato.

I am looking for a comprehensive and detailed program for weight lifting and machines and diet. I also need to know how to begin without hurting my muscles. I want to keep my recovery time to a minimum because I know my muscles will ache if I try to do to much in the beginning.

Thanks for your help.
One more thing, I cannot do flys due to right frozen shoulder. I cannot bring my right arm all the way back because of the pain in my shoulder joint. I will be seeing an orthopedic soon to see if there is anything he can do for my right shoulder.

Here’s the bodybuilding.com 35 and older forum. There is also an injuries forum.

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like they say the average human needs 30 mins of cardio everyday to stay healthy, but does it count if you do say, 10 mins in the morning, 10 mins mid day, and then 10 mins in the evening? so long as in those 10 mins it gets your heart going, would this count? see im beginning an exercise program, n im not fat but i dont do alot of cardio so i gotta take it slow at first, so i have on like monday, chest workout on the weight bench, with push ups etc, then tuesday 30 mins of cardio and abs, crunches, leg lifts etc, so would the cardio count if i did it in 10 mins a go, i dont wanna go over the top with it since im only just starting out and 30 mins flat out seems a bit too much in my current state, thanks.

Hi Money,
Great question.
We need 30 minutes together as a rule to exercise the heart muscle.
You don’t need to lose weight so 30 minutes is all you need. After 30 is when the body starts converting stored fat to glycogen or energy.
You are already at 10 minutes so just add one minute per day to increase your endurance without excess soreness.
Once you are at 30 continuous minutes, start increasing the resistance level slowly.
The brain releases endorphins with a continuous cardio workout. Kind of like your bodies own "drug"
Improves mental health, outlook, and well being.
Good luck.

"For years afterward, Sweeney spent much of his time scrutinizing the rats and mice he had injected with IGF-1 genes. He put them through a rigorous exercise program, strapping weights to their hind legs and repeatedly prodding them up a three-foot-high ladder. After two months, the rodents could lift 30 percent more weight, and their muscle mass had swollen by a third—double what his control group of mice (those without IGF-1) achieved with weight training alone. In another experiment Sweeney gave IGF-1 to mice but curbed their exercise. They too bulked up, jumping 15 percent in muscle volume and strength."

(4 pages) http://discovermagazine.com/2008/the-body/12-will-gene-therapy-destroy-sports/article_view?b_start:int=3&-C=

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Ok, i’m going for simplicity here.

I’m going to jog everyday, and on a good diet.

I’m going to do the old fashion strength and physical fitness exercises like pushups and stuff down that lane.

(not going for the bodybuilder look here, but more of the basketball player look)

Any suggestions?
yeh i am, i really like my biceps too =P

sounds good. even though you dont wanna lift to much weight since u wanna go for the basketball look still do curls. Girls like the biceps

For a weight loss program? Considering the factor of one who used to be in shape and needs to get back down to at least 210 pounds.

you need to start with brisk walking.
after working up your resistance..
you can move up to a moderate pace on the eliptical
stay away from treadmills for a while…