I just found your blog and I love it – please help:
I used to work out all the time but I ate terribly, smoked and drank. In the last 5 years I’ve quit smoking, hardly drink and I don’t eat processed foods. BUT I’ve become lazy.
I’m in perfect medical health and last year I even gave my uncle a kidney! Now at 36 and with 1 kidney I really need to be as healthy as I can for the rest of my life.
I tried starting P90X but it’s SO intense. Here’s the kicker – I have a heavy bag, and elliptical and a Weider home gym that I don’t use. I’m overwhelmed.
What is the best way to start for someone like me, mid 30’s, out of shape and with 15 pounds to lose?
Hello Jessica, wow that’s quite a lot of information!
First I have to congratulations for quitting smoking – you probably just saved your own life in addition to saving your uncles.
I also like that you realize there’s a difference between appearing fit and being it. It takes a strong person to admit that they’re lazy so you’re already demonstrating to me that you’re halfway to where you need to be. Think about it, you know that you’re not fit although you look good and you also know that you should be doing more. That’s HUGE when it comes to someone starting a fitness regimen. Although I do want to clarify something; you say that you’re in perfect medical health right? I don’t want you to be perfect as set forth by our medical standards, I want you to have optimal health and performance. Our health industry sets standards based on statistics, so just because you fall into a category where many people are, or don’t have immediate health issues, it doesn’t mean you can’t be much better. Make sense?
So here’s the deal. What you need to do is start SLOW and progress over a period of weeks and months. When you quit smoking, you may have used a step down program like others do. Well, in fitness, to be successful you also need to use a step up plan. So I’d suggest you try committing to 3 days per week of 20 – 30 minutes worth of exercise. Surely you can manage that. You could try a simple bodyweight circuit or squats, pushups, sit-ups and one-legged deadlifts with jumping jacks interspersed. Just do those in a circuit, move at a comfortable pace and take 30 – 45 seconds between sets. Shoot for 15 – 20 reps of each exercise and when you hit 20 minutes – you’re done! It’s that easy.
Once you’ve been on that plan for a few weeks you can add and or change it up a bit. Instead of using jumping jacks, try hitting or kicking your heavy bag for 30 seconds at a time and maybe add another 10 minutes to the workout. Do you see how this works? If every few weeks you change things up a bit – instead of trying to jump feet first into a full blown hour-long workout, you’ll allow time to get used to the workouts and also fit them into your life. If you head over to my YouTube Channel I have many 10, 15, 20 minutes or more workouts available to you for FREE that you can use right in your house. And in most cases little to no equipment is needed.
Jessica you beat smoking – that’s huge! You gave a kidney away! That’s huge also! And you know that you’re lazy (you admitted it). This should be easy for you after what you’ve had to deal with. Start with 3 days per week for no more than 30 minutes – even if you want to do more – DON’T. After 3 or 4 weeks, add time or exercises to make the workouts 10 minutes longer and continue again for another 3 – 4 weeks, when it’ll be time to change things up again. In a few months I’d like to see you working out 4 – 5 days per week for about 45 minutes to an hour. And you will if you follow the plan. Then P90X won’t seem SO intense!
Let me know how you do!
And if you have a question – please just click here. I’d love to help you!
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