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Resources

Beginner's Health and Fitness Guide: https://liamrosen.com/fitness.html

Databases for lifts/muscles:

https://exrx.net/

https://musclewiki.com/

Flexibility:

Becoming A Supple Leopard

Yoga poses for athletes

The R*ddit Wiki:

FitnessWiki

TDEE Calculator:

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TDEE calculator

Other cool shit:

How to make your own foam roller

Athletes guide to foam rolling

Beginner Triathlete

Couch to 5k

Enter the kettlebell

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I have one day a week for maybe 45min at a gym... (hexbear.net)

submitted 2 months ago by [email protected] to c/[email protected]

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For context: there was a time several years ago where I went 3 days a week doing a lifting routine. I think my heaviest dead lift was maybe 140lbs.

Two kids later, hernia surgery, and a change in position at work that has me sitting way more (used to do solo IT work for multiple buildings, now I have a team and do mostly back end admin work), and I've lost all my gains and put on about 20lbs.

Kids are more manageable now solo, and I'm looking to hit the gym every Monday I can.

How do I maximize this time?

Thanks in advance comrades!

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[–] [email protected] 2 points 2 months ago (1 children)

I got to at a minimum drop my weight. All my weight goes to my gut and I've already had a belly button hernia fixed once. So I need to get that under control.

Beyond that, get strong again and get back into lifting, maybe. Just something I can measure progress in easily. Lifting was great for that.

[–] [email protected] 4 points 2 months ago

Sounds like all you need is keep diet in check and keep lifting.