You haven’t worked out in years.
Heck, maybe you never have worked out, but now those years of sitting around on the couch are starting to show big time.
Now, those bad habits you accumulated over the last decade or two of your life have lead to you not only being overweight, but also having health problems like high blood pressure, high cholesterol, or diabetes.
Does the idea of getting back in shape seem impossible to you?
Well, I’ll let you in on a little secret, it’s not impossible (Click here for a truly inspirational story of what one woman accomplished at age 64). In fact, it is very much so possible, if you take the proper steps.
While most people who try to get back in shape jump in and often fail within a matter of weeks, the best way to go about things is to start slow, like really, really slow.
How slow should I start?
If you have been inactive for a number of years and want to get back in shape start with these two simple activities:
- Body Weight Resistance Training
Notice I said START with these exercises. You’ll progress to doing more eventually, but you have to start easy if you want to get back into things.
Starting with these activities will allow you to make exercising a habit for you. They can easily be done by pretty much everyone so they are a great starting point.
For the walking start by taking a walk around your neighborhood or by walking for 5 minutes on a treadmill. Start with doing that 2-3 times per week and progress from there.
In terms of body weight resistance training start with some body weight squats, lunge variations, push up variations, plank variations, and some very low level jumping types of exercises. Again, start slow performing 1-2 sets of each 2-3 times per week.
Doing these two different types of activities will provide a low barrier of entry to you for exercising. Eventually, you’ll progress to things such as high intensity interval training or metabolic resistance training, but you have to start somewhere!
Another huge aspect of getting back in shape is nutrition.
If you are neglecting nutrition when trying to accomplish any fitness or health related goal you are missing out on a huge part of the equation.
More likely than not if you haven’t been exercising in years you probably haven’t been eating that well either.
Once again, the main idea with nutrition is to start slow.
Pick one area to work on and progress from there.
If you are a soda drinker you could start by trying to drink more water instead of soda.
If you are a snacker you could focus on eating more protein at each meal to help you feel full longer.
If you haven’t been close to eating a veggie in 10 years then start by including one serving of veggies in your diet per day.
I think you understand what you need to do, but now the most important thing to do next is to simply get started. If you are still struggling to start then remember this quote.
If you have questions on how to structure a workout program contact me. I currently work as a personal trainer at the Wisconsin Athletic Club and also do in-home training in the Milwaukee area for those of you who like to workout in the comfort of your own home.
Have a great day!
- How Jerry Lost 70 Pounds and How You Can Lose Weight Too (justingordon8.wordpress.com)
- Research Review: Endurance Training vs. High-Intensity Interval Training (justingordon8.wordpress.com)