New to calisthenics, but not exercise, not sure where to start with my needs.
I haven’t worked out in a long time due to my work situation. I quit my job earlier this year and started working on myself, the gym was going well until I started going hard on the weight loss focus, I’ve found I’m struggling physically to do the exercises I was doing the last 2 months. My warm up capacity dropped by half, and what I use to be able to do 3 sets of I struggle with just 1 set. I need a new approach during the cut.
I need to be working my muscles to avoid losing too much lean mass while I work towards my goal weight. I would like to start a program to work my muscles just enough to avoid too much mass loss, but focus on body control, mind muscle connection and range of movement for when I go back to basketball, but I don’t know how to reach that balance. Once I reach my goal weight loss I later plan to start focusing more on lean mass gain and strength. I need guidance in the intermediary stage. Thanks for any help.
Edit: extra details on my needs: 25kg to lose. Upper body is currently very weak, lower body is half decent. Due to an old injury, I need to have some focus on single leg as to not reinforce an imbalance. Lower back and hips are lacking mobility. Elbows moving above the shoulder isn’t tight but could be looser and smoother.