For context: there was a time several years ago where I went 3 days a week doing a lifting routine. I think my heaviest dead lift was maybe 140lbs.
Two kids later, hernia surgery, and a change in position at work that has me sitting way more (used to do solo IT work for multiple buildings, now I have a team and do mostly back end admin work), and I've lost all my gains and put on about 20lbs.
Kids are more manageable now solo, and I'm looking to hit the gym every Monday I can.
How do I maximize this time?
Thanks in advance comrades!
45 minutes once a week? gotta be hill sprints. skip the gym and go to the nearest hill and then repeatedly sprint up it until you want to puke.
if that is too unpleasant then walk up the hill slowly with a weighted pack repeatedly. I don't want to say once a week is nothing because it isn't, but life experience has taught me that if I'm not putting in at least an hour of exercise 3x/week (can include purposeful walking) things won't be heading in the right direction unless you're on some unbelievably regimented diet.
I hear you. I think what I might do too is leave work for maybe 20min a day and just walk. There is a small pond just off the property the town maintains with a walking trail around it. I might be able to get in early some days for that as well.
Work is pretty chill and can afford me that time during the day. I mean, shit, what got me into lifting was going to the community center gym on our lunch brake with part of the team to lift (including my boss, he's great). The super at the time squashed that after about a year though.
That sounds like a great idea. Don't underestimate walking! I'm a pretty active guy and try to go for walks. Sometimes after going for a 1+ hour walk I'm slightly sore the next day, the workout is real!