I’ve been on the 12 week fat loss exercise for about 5 weeks and now starting my 6th week. I’m starting off from not having done any real exercise in 5 years, I am 36 years old, 5’ 11” and was 260lbs five weeks ago. I’ve lost 12lbs with the workout plan, a 500 calorie deficit meal plan and 1 mile run in 10-11 min 2-3 times a week.
After about 4 weeks I ended up with enough joint and tendon pain all over my body that I took a week off to recover and started this week back with a continuation of month one. Looking at the month 2 (which I should have been starting next week) I just don’t think I am ready for many of the exercises and that I need to loose another 40 pounds before attempting them.
For example, when I started I could barely do 2 push ups, so I substituted them with 30 lbs dumbbell bench presses and now I am up to about 10-15 push-ups. That is a substantial gain, but I am no where near able to do a plyo push-up. Others that I would just not be physically capable of doing are in month 2 are the alternating plank curl, single leg hip thrust, toe driver, plank side crunch, and more. Heck, I just now after 5 weeks got the proper form for an RDL so I wouldn’t have back pain.
I am not sure how to proceed in a way that I can get stronger but while not injuring myself. I’m sure my age doesn’t help either because I don’t remember needing recovery as much when I was 20.