Can anyone make some suggestions for a total body strength training regime?
Hello, All,
OK, here’s some quick background to my question. I’m a 44-year-old guy, currently on my way down from a high weight last November of 302 pounds. I’m currently down to 240, and hoping to settle between 175 and 195. I eat well, about 2200 calories a day, and my fat intake is down.
My problem is that I had been exercising at a gym, doing weights and cardio, 5 times a week. Then, about a month ago, we lost a vehicle, which means that I can’t schlep my 3 kidlets to the gym with me now, and I’m constrained to working out at home. I have a Schwinn Bowflex Comp that I bought about 3 years ago, used for about a month, and then started using it as a spare coat rack in my garage 
. 3 weeks ago I started using it again, doing the basic “better body” workout (I glad I saved my workout journal, as the manual for the Bowflex is long gone). And, I’m really enjoying it.
But I’m feeling that, in a week or so I’m going to want to up the intensity, maybe go from 3 days a week to a split routine. Maybe 2 days of upper body, 2 days of lower body, or 2 days of “push” and 2 days of “pull”. I’m honestly not quite sure the best way to design it, which is why I’m writing this monster post.
Here’s what I have available:
Cardio Equipment:
1) Jumprope
2) Upright Air Bicycle (the version, actually does a good job of getting the heart going)
3) Reclining stationary Cycle.
4) Power Rider (another coat rack in the garage, I don’t use it much)
Strength Training Equipment:
1) Schwinn Bowflex Comp (basic bowflex) with 220 pounds of bands.
2) Hex head dumbells from 2.5 to 20 lbs.
3) Basic Bench.
4) Curl bar with about 110 lbs of plates.
5) A door mounted pull up bar. Haven’t tried it yet, at 240 I think I’m still a bit to heavy to be doing pull ups .
I know a lot about basic fitness, but not about designing programs. So would you recommend downloading the manual for the Bowflex and simply sticking with the intermediate workout in it? How about combining the Bowflex and the dumbells/free weights? Should I do some cardio before or after the resistance training, or maybe combine the 2? Should I ditch the Bowflex for now and concentrate on free weights.
I’m really open to a ton of suggestions. My only real limits are 1) I want to take it slowly, don’t want to try to do too much too soon and hurt myself; and 2) I want to keep it to about an hour a day max, 4-5 days per week. I do have 3 kidlets to keep track of and spend time with .
I appreciate any suggestions you may make, any websites or articles that you may suggest. Thank you in advance for reading this, and your comments!
Peace
