Lately I’ve been thinking about my health and taking into account how people who are successful are often fit and it dawned on me that I was anything but fit and that I best start doing something about it before I run into health problems.
Now, getting up and going jogging is not something anyone can just do; personally, my body would probably pack up if I did that, so I’ve decided to take things slowly so as to not put myself too hard and thus end up giving up (has happened before).
This evening I decided that what I would do is just walk quickly for 20 minutes without a break – I guess there are a lot of you who would laugh at this, but you know, I gota start somewhere. I did a little stretching before setting off as I know what the muscles can feel like the next day and I’d like to be able to drive to work!
Good news is that I made it, 20 minutes, heart rate up and I feel good about doing it. Bad news is that I’m incredibly unfit, to a point where I’m a little embarrassed. I made it without stopping and I didn’t die along the way, but my legs are hurting and I feel pretty exhausted.
If anyone has any tips, please just pop me a comment, or even just a comment motivating and encouraging me to continue would mean a lot to me. I must review the list of 10 easy ways to lose that stomach as well!
So, that’s day 1 of 21, I look forward to reaching my goal!
Good luck with this mission Chris
Your taking the first step which is about 2 steps further than most people get, well done mate.
Right now the Iron Gym (yes I gave into TV marketing – oh the shame) is kicking my ass and saving me from the stomach that comes with being 30.
And running gets you mega fit fast, my duck feet don’t allow, but I think your gonna do great.
Thanks @rafiq :)
@Craig – Are you not practising your martial arts? You used to be MEGA fit and toned..
Go Chris!! It takes 3 weeks to form the habit. Come join us up Lions Head some time.
@Sam – Ye mate, 21 days will hopefully create the habit. Lions Head.. give me a while to get this going, I’d prefer not to die on you ;)
Hey
What do you want to achieve in 21 days? A habit? Results?
That’s the first part to be realistic about – the time.
Know that it takes 6 weeks to start feeling the effects of fitness. And the way you will feel it is recovery time – not necessarily improved exercise stamina.
Results-wise it can take some time. It differs by person. After reaching my highest weight in January, at the age of 36, I started exercising again. I managed to get back into at least one training session a week of 20 minutes of cardio – the least you should attempt and weights for another 40 minutes. I’ve upped it slowly and managed to lose about 8% of my body weight in the first month a bit. That took diet too. I swapped to Coke light and cut down on lots of other food. I began eating fruit for lunch at work.
Physique-wise progress is almost always slow. The body-fat percentage is stuck at the 16% level. I think the key is not thinking how you are from Swartzenegger, but how far you are from where you started.
Friends laugh. They think I am one of those lucky people who do not put on weight. I was. Things change as we grow older. I am lucky. I was unfit and overweight on my scale, and I’ve got things back on track pretty quickly.
Key message. Catch things early. No matter where you start, progress is important, not absolute outcomes.
I’ve been there too Chris. Ended up losing 16 kg in 6 months, then gaining it back in muscle! Some advice that definitely works:
Pumping iron works 3x better than cardio, because it permanently increases your metabolism, which has a much greater effect than a temporary increase in metabolism like cardio. You’re going to need to do an insane amount of cardio to get the same effect as a [5 minute warmup then 45 minute weights then 10 minute run] gym workout
Rox’s comments are good dieting tips, but if you gym/exercise right, you won’t even have to diet at all. In fact you can eat even more than usual. I’m at the stage now that I can’t eat enough to gain fat – even though I used to be a natural fatty. @Rox If you go to the gym every day and do the right workout, your body will annihilate those extra calories you eat, turn them into lean muscle, which in turn annihilates any more extra characters!
On the protein subject, whey protein (with minimum carbs) is the best to supplement meals, gain muscle and lose weight.
@IITQ – I think for me it’s not so much about losing weight or being able to jog for an hour without feeling tired, or having a 6 pack to show off on the beach, it’s more about health. I would like to just physically start feeling my body having a bit more strength, but also being able to run down the stairs and not find myself short of breath. So it’s purely about being conscious of my health, which I feel will assist me in my day to day performance at work as well as my general nature and friendliness towards my loved ones and friends. Does that make sense?
@boytjie – I moved your comment here as well as the other post, I hope you don’t mind. I felt it was relevant :)
Good luck Chris! Just do a little at a time until you get used to it and then push a bit harder next time.
Thanks @Louisa!
@Chris: sure. Health was the reason I started getting fit again. I wanted to feel better, need less sleep, and avoid illness. Looking good is the bonus.
@IITQ – That’s exactly it! I really hope that I’ll feel a difference after 21 days, anything just to give me some motivation to continue :)
Good luck bro.
There’s always an open offer to come with me to gym during lunch :)
Chris, that’s fantastic! Good job. :) Starting is often the most difficult part. Keep us updated so we can egg you on. :)
@Brendon – Thanks dude, ya, let me get the initial habit going and then who knows! :)
@Jo B – Agreed, starting is definitely the hardest part, thank you for your kind words :)