Need advice on starting again
Hi, I've been training in BJJ and Hokutoryu (modern jujitsu style)/Kickboxing for the past year. Before that 2 years of a more classical style. The problem is, resently (meaning past 4 months) I have had zero chance to train, first suffered from a conditioning preventing my training that needed surgical treatment, asther healing from that I got very ill for a two weeks.
For all that time I have healed my physical frustration with drinking out with my friends and living with the attitude (**** with it then, it's all gone). Now, I am in a situation (due my own fault) where I am seriously out of shape (atleast when compared to THEN- when I trained).
I can pull off a moderate level SW training okay, but still. Too much loose, not enough muscle, bad diet and habit of taking few beers too much. Destroyed years work in a few months.
So, I need advice, simple and complex, how to start increasing skill levels, endurance and strenght. I am in no way expert in this, I know jogging is good but no idea how much, with what intensity, what kinds of foods you should eat.
Basicly any advice would be great. I have set myself a goal that in 1.5-2 years I should be in condition and in skill level that I could start to compete in some small time BJJ tournaments.