Looking for a little advice. I lifted and ran 5-6 days a week from about ages 12-26. I was in fantastic shape, flexible, and my lifting was exactly where I wanted it. Over the last two years some pretty big life changes, as well as some negative influences, have led to me gaining a disgusting amount of weight all while my workouts basically dropped to zero times a week. I am currently 295 pounds of former All-American glory.
I've read through article after article, post after post, and can't seem to find what I'm looking for. I am very concerned about my health as my BP and cholestoral have skyrocketed, my RHR is higher than I would like, and I generally wake up feeling like shit. I don't really care (for right now) how strong I am, or what I look like, I am more afraid of not waking up tomorrow than I am of what I look like in the mirror.
I was doing such advanced lifts and running sessions for so long that I literally don't know where to start. I tried starting out with Wendler's 5/3/1 as a "get back into it" routine and found myself woefully ill equipped to do the reps associated with the 1RM's I was able to put up. I can no longer conistently do the HIIT intervals I used to do, nor am I in good enough shape to do a program like Meltdown Training or Fat to Fire.
I am looking for some help in establishing a starting routine. I have begun walking ~4 miles (with hills) a day and it has made a real difference in how I feel. Do you guys have any suggestions for fat-loss/conditioning slanted weight workouts that someone who isn't in particularly good shape could start and accomplish? I still have the old foundation under here somewhere, I just need to figure out a way to get it built up again.
Thanks to any and all who answer.