So, I am trying to get back in shape.
I went through a three year period where we moved 4 times and along the way we had our two sons. During that time, I didn't exercise and ate some junk. So, I am out of shape and tired of it.
I have cleaned up my diet, since I know that is the most important aspect. Focusing on eating mainly meat, vegetables, fruit. I haven't cut out all grains, but have limited them. I cut out most highly processed food and high sugar crap though. Since doing that about a month ago, I have lost 5 pounds. I am also starting to exercise twice a week at a gym nearby.
However, since I have not done anything other than run and some push ups, sit ups here and there since college, I need some advice. A litte more information, I am 31 years old. I weigh 82 kilograms (or 182 pounds). I don't care as much about how much I weigh, just want to loose the fat I have gained and be more healthy.
I am interested in doing some sort of weight lifting, I would like to focus on the compound lifts (things like squats, bench press, overhead press, rows, deadlift to name a few). The gym I have started going to is small but the owner seems to know his stuff and is helping me learn the proper technique and form on these lifts.
However, I live in Korea and so there is a language barrier. I would like to find some solid supplemental material that I can explore on my own in addition to what the guy is teaching me. So, any advice on good websites or even books (though those will be more difficult to come by).
Also, any advice on how to structure a workout focusing on those compound lifts I mentioned would be good. I only have two days to workout a week - since my family is my priority and then I am busy with work.
Thanks in advance for any help you can provide.
I went through a three year period where we moved 4 times and along the way we had our two sons. During that time, I didn't exercise and ate some junk. So, I am out of shape and tired of it.
I have cleaned up my diet, since I know that is the most important aspect. Focusing on eating mainly meat, vegetables, fruit. I haven't cut out all grains, but have limited them. I cut out most highly processed food and high sugar crap though. Since doing that about a month ago, I have lost 5 pounds. I am also starting to exercise twice a week at a gym nearby.
However, since I have not done anything other than run and some push ups, sit ups here and there since college, I need some advice. A litte more information, I am 31 years old. I weigh 82 kilograms (or 182 pounds). I don't care as much about how much I weigh, just want to loose the fat I have gained and be more healthy.
I am interested in doing some sort of weight lifting, I would like to focus on the compound lifts (things like squats, bench press, overhead press, rows, deadlift to name a few). The gym I have started going to is small but the owner seems to know his stuff and is helping me learn the proper technique and form on these lifts.
However, I live in Korea and so there is a language barrier. I would like to find some solid supplemental material that I can explore on my own in addition to what the guy is teaching me. So, any advice on good websites or even books (though those will be more difficult to come by).
Also, any advice on how to structure a workout focusing on those compound lifts I mentioned would be good. I only have two days to workout a week - since my family is my priority and then I am busy with work.
Thanks in advance for any help you can provide.