Ask a Personal Trainer

Charlts

Start with eating more, you don't need to go mad, just find out what your minimum daily calories are and increase it by 10% until you stop gaining then increase by another 10% and so on. Exercise wise lots of heavy compound movements - squats, dead lifts, bench and shoulder press, rows, pull ups. Aim for a rep range of 8-12 and keep increasing the weight.

Get your nutrition right and everything is easier.

Greg Hook

Thanks for the reply. Sorry, but you'll have to start with basics here. Assume that I'm an idiot that has never done anything like this before (which is almost the case) .

How do I find out what my minimum daily calories are?

I've got one of these which I have had for years, but not used for a long, long time.
York 2001 Home Gym

So I need to work on my diet to build up and just start using it I guess. Going from nothing I presume I should go into it gradually (a couple of times a week to start) or should I just go full on (every day)?

Charlts

Three times a week would give you time to recover, the main thing for you will be nutrition. If Wardy or one of the other knowledgeable types don't pop in with info on routines I'll be back later - We have all the families coming to us at 1300 and I need a shower!

Wardy257

Charlts has done my job for me, just keep it simple and follow the work out above making sure you warm up and stretch before, cool down and stretch after.

DrPhil

Dug out my old weights, I have a single dumbell, 15kg on it.

I'm a complete noob to weights, what exercises can I do with what I have?

Greg Hook

Thanks for the reply guys. As far as the exercising I think I've got a plan, but I have no idea regarding nutrition! Do I use those muscle shakes that you see in those huge tubs or start elsewhere?

Wardy257

No need for anything flash, simple whole foods such as meat, veg, fruit, eggs.

mr ooops

i get all mine from here, good quality and plastic coated
BODYRIP NEOPRENE KETTLEBELL KETTLEBELLS EXERCISE FITNESS TRAINING HOME GYM | eBay

Wardy257

Try to avoid the ones with plastic handles, there are often some bargains on eBay though.  Look for ones with wider handles.

smabu

I wouldn't bother with any of that stuff yet. Just started going back to basics on weights myself and I'm noticing gains by working out three or four times a week without any protein shakes or other supplements.