I want to start working out. I want to have a body and self-image I can be proud of. I want to be healthier, feel better physically, emotionally, and cognitively. I want to finally accept my friends' invites to go to the beach. I want to put myself into that perpetuating cycle of taking care of my body/overall-self because it makes me feel good, and where feeling good makes me want to do it even more...
The problem is that I don't know where to start. I don't know what to do to get things started. I want to have a plan, but I don't even know how to develop a plan that would be challenging, but not discouraging. I'm also afraid of looking stupid because honestly, 85% of the challenge for me is the self-doubt I have in succeeding.
Actually it is simply about making exercise part of your lifestyle and making time for it. The human body gets physically lazy when not used regularly and working out can seem like too much effort. The key is to start lightly and gradually, and increase effort over time as you get stronger and the aches and pains go away. Keep in mind the muscular aches and pains are your body repairing and getting stronger, and they go away after you get in shape.
ReplyDelete-You want to do resistance exercises to increase muscularity and aerobic exercise for the heart, lungs, and circulation. Do the resistance exercises once every three days and do the aerobic on days in between. Every day spend a half-hour to one hour on vigorous exercise. Keep in mind that it takes about 10 minutes for the body to get 'revved up' and then exercise is easier once your heart and lungs are working. You can get hooked on exercise cos you get a natural high and you feel so good doing it.
-Here's what you do. Every three days do 4 sets of push-ups, sit-ups, side bends, and seated dumb-bell arm curls. Days in between do jogging or vigorous biking; these increase leg muscle mass and make your butt look nice. In your bedroom try to do a set of 8 correct push-ups on the floor, if too difficult do them against a bureau until you get stronger. Then hook your feet under the bed with knees slightly bent and hands behind your head and do a set of 10 sit-ups with proper form without letting your back hit the floor (which can strain your lower back). Then do a set of 20 side bends with your hands behind your head. Rest for 4 minutes and repeat these sets in order 3 more times. Then sit on the bed and do 4 sets of seated dumb-bell curls (start with 10lbs) for each arm resting about 3 min between sets after you do both arms. Don't worry about how many repetitions you can do; just do what you can until you get stronger which takes a couple of weeks. With practice you can do this routine in your bedroom in 3/4 to 1hr. You may even feel a little weaker the first few times you work out cos muscles are repairing and building up. When you find you are getting stronger and the exercises are getting easier (after a few weeks) then you increase the effort. Put your feet up on a chair to increase effort for push-ups, and put a 5 or 10lb weight behind your head for sit-ups. For the middle two sets of sit-ups twist your elbow to the opposite knee as you do them to increase definition on your sides. Do fewer repetitions for the first set and increase effort for the next ones. Always use proper form when doing an exercise and in a controlled manner.
-The idea is to achieve fast heartbeat and breathing, and yes sweating when working out; this is GOOD for you and what you want to achieve. You have testosterone and it will work for you if you let it. Regular exercise increases testosterone and lifts depression btw.
-The key is to exercise faithfully and don't miss workouts; organize your schedule so you have time for it. Jogging or biking also gives you a chance to get out into the great outdoors too but watch out for idiots in cars yakking on cells, texting etc. Expect to get sore and even feel a little weaker for the first few weeks, that is normal but quickly turns around if you stick with it.
-Pay attention to diet; eat quality farm food, stay away from junk food, too much beer etc. If you take in more calories than you burn up it goes on the waist as fat. Us sedentary North Americans grossly over-eat; all you need are a light breakfast and lunch, and a good dinner; no excessive snacking.
-Look in the mirror naked now and look again in 3 months; if you do like I have suggested you will be pleased at the difference. I have been working out for the last 40yrs and I am 5'8 and 160lbs of mostly muscle, and I can pedal my mountain bike up hills while teens walk theirs up. Give it a go and make it part of your lifestyle; you won't regret it as the years go by. bfn - Wayne :)
Don't have any self-doubt about succeeding when it comes to getting fit. The key is to make it part of your lifestyle with a long-term outlook. Simply start out with an exercise routine at a light and easy pace and gradually build up resistance and effort over the weeks and months as your body adjusts and the soreness goes away. Don't let your body fool you; the hardest part of starting a workout is pushing yourself for the first 10min until your body gets 'revved' up for exercise and then it is easier. Change your attitude so that you WANT to get fast heartbeat, breathing and blood circulation; you will feel great after. People get hooked on the exercise high and even overdo it sometimes. Remember some muscular soreness is just your body repairing and getting stronger (that is why you want 2 days off between resistance exercise routines). My routine is resistance exercises (push-ups, sit-ups, side bends, seated arm curls) every 3 days and vigorous mountain biking in between; and I am a retired guy! I find it relatively easy cos it has always been part of my lifestyle and I didn't stop. Don't forget diet is important too and never over-eat. Early afternoon is the best time for exercise, but fit it in whenever you can. Go for it and never give it up. bfn - Wayne :)
ReplyDeletejust go for it... anything good needs to be done...
ReplyDeleteJJRod'z
It all begins with a single step....quite literally!
ReplyDelete-Dean