So I’ve been out of the game a couple of years, I did a bit of calisthenics but I’m too fat now to go at that and also I was never flexible which brought a bit of a wall to that path.
I’ve about 10kg put on past my resting happy weight and 13-15kg past my prime. I’m looking to drop weight first and foremost and maybe build stamina.
I have my own barriers tl push through, hoping this restart takes but mostly I now have to be self motivated because a change in location means no classes only gym access.
So… Could anyone provide a quick 45-60 minute routine to get me started. I’m 183cm and 100kg.
I personally find using an exercise bike and watching a show on my phone or listening to a podcast/book to give me extra motivation, since i am being doubly productive. You could do that for a few weeks to build the habit of going at least 🤷♂️
What i like to do weight lifting wise starting out is compound lifts in a push/pull/legs split because it’s efficient for your time, and a simple base to build on later:
Push day: bench press and overhead press
Pull day: Pullups or Lat pulldowns and Standing or Seated Rows
Legs day: Squats and Romanian Deadlifts
Active rest 1 or 2 days if needed: walking or exercise bike
Repeat
Diet, sleep and consistency are particularly important for weight loss. As much as it may suck, counting calories and staying healthily below a weight maintenance amount (500-1000 below) is going to be what will help you burn fat. You can calculate that with a calorie calculator – I’d just Google a couple.
Best of luck to you! Other people may have different or better tips :) this is just what i like to do.