46 Years old Back to working out after years off

Hello,
I am 46 years old been back to working out around 9-10 months. Started at 255-260lbs overweight. Focused at first on dropping that weight with diet and a lot of cardio. Currently running around 226-230lbs probably 20-25% BF Im guessing. Currently only doing 1 day a week cardio and just went up to 4 days a week lifting. It was a long first 6 months and things progress a lot slower then they did when I did this same thing in my mid 30's. But im pushing forward. In my 30's I started around same out of shape weight and worked out a few solid years before first test cycle. Great results I cruised around 15% BF and ok diet and around 225-235.
Current diet 2200-2400 calories a day. 200 G Protein, Fat between 60-80, Carbs around 200. See how this week goes but been losing a few pounds a week at this pace. Was at 3000 calories a day but put on more fat then I want to right now with already having a bit more then I want.
Attempted to start an anavar and test cycle last month but well that didnt work out and need to do my homework on legit places.
I stopped working out in my late 30's only because I was benching one day with 225lbs no spotter as it was my norm weight and decided to push out a few extra which i did but was spent. When I went to rack weights where you rack it on was a weird style you have to tighten in and its adjustable well my friend who owned the setup didnt tighten them and I went to rack it spun and I was struggling spent and ended up trying to knock the weight off oneside and well you know how that goes. It jacked up 3 of my discs and I was down for awhile only to find out I also had one vertebrae or what ever had chipped. Unsure if it was related. Anyways I went down and spent a year trying to heal but decided to start drinking and eating like crap instead and that went on until I recently got tired of being out of shape and tired.
Thanks for having me. Im sure I will have more questions then can be of help but who knows

 

Great to see you on the forum @Purehobby

Just give us a shout if you have any questions.

 

That's great that you're getting back into working out after taking some time off from the gym! Here are a few tips to help you ease back into your fitness routine:

1. Start Slow: It's important to listen to your body and gradually increase the intensity and duration of your workouts. Begin with lighter weights, shorter cardio sessions, and lower impact exercises to avoid overwhelming your muscles and joints.

2. Set Realistic Goals: Determine what you want to achieve with your workouts and set realistic goals that align with your current fitness level. Whether it's improving strength, endurance, or overall fitness, having specific goals can help keep you motivated.

3. Focus on Form and Technique: Pay attention to your form and technique during exercises to prevent injury. If needed, consider working with a personal trainer or fitness professional who can guide you and ensure you're performing exercises correctly.

4. Incorporate Strength Training: Strength training is essential for maintaining muscle mass and bone density, especially as we age. Include resistance exercises that target major muscle groups at least two to three times a week.

5. Include Cardiovascular Exercise: Engage in aerobic activities like walking, cycling, swimming, or jogging to improve cardiovascular health. Aim for at least 150 minutes of moderate-intensity cardio per week, or 75 minutes of vigorous-intensity cardio if your fitness level allows.

6. Don't Forget to Stretch: Include stretching exercises before and after your workouts to improve flexibility, prevent muscle tightness, and reduce the risk of injury. Incorporate dynamic stretches during your warm-up and static stretches during your cool-down.

7. Listen to Your Body: Pay attention to how your body feels during and after workouts. If you experience pain or discomfort, it's important to take a break, modify exercises, or consult with a healthcare professional if necessary.

8. Prioritize Rest and Recovery: Allow your body enough time to recover between workouts. Rest days are important for muscle repair and growth. Aim for at least one or two rest days per week.

Remember, consistency is key when getting back into a fitness routine. Start with a schedule that you can realistically stick to and gradually increase the intensity and frequency of your workouts as you progress. Stay motivated, stay patient, and enjoy the journey back to a healthier and more active lifestyle!

 

There are some great tips in there - thank you very much.

I must admit motivation is my biggest problem - I don thave anyone to train with and it can get "boring" doing it by yourself.

Any tips to improve motivation?