ive put on 40kg over the past 18 months due to eating large portions and a total lack of exercise.
I used to be incredibly fit, and would regularly (weekly) follow the exercise regime outlined in the question title: first i would go to the gym for an hour and lift heavy weights. Then i would briefly jog down the road to the pool and swim for 40 minutes to an hour (breast stroke. Around 30 laps of 50m). After this i would alternate between jogging, sprinting and walking around the city (Sydney) for another hour or so. Sometimes i would travel quite a distance (pyrmont to botanic gardens, following the waterfront, for those who know Sydney).
I can say that the happy brain chemicals were firing hard when i used to do this, maximum dopamine, serotonin and endorphins. I also slept like a baby and had amazing dreams. Life was good. (TMI warning: i also regularly got rock hard erections upon waking and throughout the day immediately following this workout, which was pleasant in an "I've got a healthy sex drive" kinda way)
My situation now is that I'm totally out of practice. I haven't been regularly exercising for about 30 months, and I've been steadily piling on weight for 18 months. Im currently at 105kg and slowly but steadily climbing. I'm at a point where it is impossible to sprint, difficult and painful to run, and i can only jog for incredibly short distances. I haven't swum laps for around 18 months and my body shape has significantly changed, so I'm not sure how hydrodynamic i will be in the water, whether i will have trouble breathing, whether my endurance will be so bad that I can't even finish a lap at medium speed without getting exhausted, etc. As regards the gym, i have been a couple of times in the past few months and i struggle to lift the weight i used to. At my peak i think i was bench pressing 24kg, now i can just manage 14kg.
My question is basically, what advice can you give me, and how would you analyse my old workout in light of my current situation (incredibly unfit, 105kg). I have a lot of time on my hands right now and would like to focus on fitness, ideally returning to my old 3 hour workout, but I'm worried that it might be too intense and result in injury given my current level of fitness. What tweaks should i make to the routine? Should i cut out the jogging and running? Swim and gym for only 40 minutes each? I would like to push myself to a point beyond the point of exhaustion, but without causing injury. Perhaps swimming and lifting weights for two hours would be enough?