Begin by training your ligaments to accept resistance by training with empty barbells and small dumbbells. Make sure to warm up for at least 10 minutes before beginning. Do resistance training and cardio on alternate days for 4 days a week. Sustain your cardio at 50-60% of your maximum heart rate for 10-15 minutes.
Start cutting out the obvious bad foods in your diet such as junk food, sweets, chocolate, anything fried and soft drinks. Also be aware of when you consume your meals, i.e. not too late at night.
2nd to 4th Month
Slowly add weight to your resistance training, making sure that you fail between 12-15 reps at each set. You should begin to experiment with the ‘wall’ and your ability to push past it, both with weight training and cardio. Increase your resistance and cardio on alternate days to 5 days a week. Keep up your cardio for 20-30 minutes at 60-70% of your maximum heart rate. On one cardio day do flat heart rate training and on the next do interval training, alternate between 80-90% of your maximum and little or no exertion. Break up your muscle training into chest and back on the first day, legs and shoulders on the second, arms on the third.
Be strict with yourself when it comes to your diet. Start planning to eat between 5 and 6 small meals per day, and make sure to get enough protein for your weight (about 1 gram per pound). Cut out the less obvious enemies such as white bread and cereal, and replace them with rye bread and rolled oats.
5th – 9th Month
You are now in the intermediate stage and your muscles should be used to pushing past the pain barrier. Be disciplined about going 5-6 days a week and consistently challenge yourself with resistance training by staying at the frontier of what you are capable of. Break up your weight routine into back muscles on the first day, chest and biceps on the second, legs on the third, triceps and shoulders on the fourth. You are now doing muscle training so often that you need to do both cardio and resistance training together on some days. Push your cardio to 45 mins to 1 hour for flat heart rate training.
10th month – 12th month
Break up your muscle training into back on the first day, chest on the second, legs on the third, bicep and shoulders on the fourth, triceps on the fifth. Start throwing drop sets into your routine, especially with the muscles that aren’t gaining as quickly as the others. Make sure to switch your routine every 1-2 weeks by targeting muscle groups with different exercises, different rest times and different weights and reps.