I have just started to get my body ready for a real workout after some 6 months of doing everything wrong fitness-wise: eating garbage, sleeping poorly, not stretching, exerting myself as little as possible, and rarely drinking plain water. The good things I've done are: earning a promotion at work, developing a great new relationship, and getting myself out of a financial quagmire.
I've gone from about 185-190 lbs to a Dough-Boy 222 lbs. Even at my starting weight I had room to lose about 10 lbs. I am 5'10" tall.
My schedule is generally 11am to 730pm, M-F. I work at a desk all day, so I have to be creative to get any exercise while on the job. Some times I will climb the stairwell 12 stories to reach my cage, but not often.
I am remarkably prepared for working out, but I need direction to create a focused program for achievement.
I already have access to the following resources:
A dojo that crosstrains striking & grappling pretty intensively.
Dumb Bells with plenty of plates (2.5, 5, and 10 lbs)
Elliptical Trainer with Arm Attachments
Reference books & magazines (LOTS of these)
The Grapplers Toolbox tape series
Pavel Tsatsouline's basic Kettlebell tape
Jump Ropes (light, regular, and super-heavy)
Focus Mitts and training partner
Thai pads and training partner
Various weapons and training partners
Workshop for equipment fabrication
I can easily get access to all kinds of additional references and tapes, and to Kettlebell instructors, and to kettlebells and club bells.
I cannot easily get access to a certified Club Bell instructor.
I have started working on Taku's Interval Training listed under "Workouts" on Scrapper's web site www.trainforstrength.com. So far I am unable to get through the whole thing on the elliptical trainer, so I have made it my first goal: complete the 4 week cycle and be able to go through the whole routine without dying.
By that point, I should be ready for more intensive sessions. I am also starting to do more stretching and basic movement drills, but this part of my program is unstructured.
Long-term, I want my 31/32-inch waistline and a 30 gallon gas tank so I can train and compete at the levels that I used to. Along the way I would also like to increase my flexibility and buid lean muscle mass.
In the past I have had injuries (mostly soft-tissue stuff), but I am pretty healthy now. The main things I am careful of are my right shoulder and my right knee. I have a chiropractor I see now and then whether I need to or not (just to keep an eye on things), and a massage therapist that works on the knots I sometimes get in my shoulders and back.
Please give me some guidance on where to proceed from here. I have too much information and not enough experience to do this intelligently on my own.