[Purdy Bear]

How do you make up a fitness plan for yourself?


After everything in the Olympics inspiring us all, it is something I want to work on. I want to add more foods for a healthy diet, do exercise, meditate, relax and enjoy life.

This is going to be very important for me, as my father is coming out of hospital soon after having a minor stroke, so it's going to be my time.

Presuming I am working from the worse fittness you can imagine, how do I work out the goals and increase the exercise slowly? I know I sound like an idiot, which I am not, but I just want to make sure what I am think is right/attainable etc.

I am also thinking of contacting a sports psychologist to work on my anxiety and panic attacks, what do you think about that?

I'd love any advice/tips or experiences you've had making, keeping and doing a fitness plan etc.

 

[SfS]

There's a program called rippetoes starting strength, for a workout program it's everything you need, whatever your goal is be it weight loss, muscle gain, that program will help.

Its set out like;

Monday:
Squats 3 sets 5 reps

Bench Press 3 sets 5 reps

Deadlifts 1 set of 5 reps

Tuesday:
Squats 3 sets 5 reps

OH Press 3 sets 5 reps

Deadlifts 1 set of 5 reps

Friday
Squats 3 sets 5 reps

Bench Press 3 sets 5 reps

Deadlifts 1 set of 5 reps

Just alternate between Bench and OH press, so one week it'll be 2 days of bench 1 OH next week it'll be 2 of OH and 1 of bench.

If you would like to add anything else to the workout you can do a 10 minute light jog at the beginning of the workout, or accessory exercises eg. pushups, pullups.

 

[TDFbound]

I'd say if starting from "poor fitness" (very subjective term), focus most on cardio workouts and weight loss if need be. Diet is KEY to any fitness program. I eat well most of the week with a couple "cheat meals" (moderate amounts of 'bad' foods) thrown in so I don't feel deprived of my favorites like beer or macaroni and cheese. 40% protein, 30% carbs, 30% fat seems to be a good ratio to support basic exercise. More heavy exercise requires more carbs to fuel you during a multi-hour run/bike. Start with those ratios and maybe a 2200 calorie daily limit, try it for a month while walking/jogging every other day. Always try to go a little farther or a little faster than the time before. If one day you feel like crap and know you're going to have a crappy workout, it's OK to take a day off once in a while- people need rest and recovery. There are many good sources online to figure this stuff out, but the motivation has to come from within yourself. The best workout plan ever isn't going to do you any good if you don't truly want to get up and actually do it.

One website I might recommend is Scooby's Workshop- it's just one guy that updates it often with new info and videos, but it has a ton of good info on diet and getting started into the world of fitness. He's not pretentious or judgmental of people who are just starting and really has some good info.

http://scoobysworkshop.com/

 

[jsouthern]

Since you are probably new to exercise and not in to great of shape, start slow. Work on the technique over the weight. If I was you I wouldn't start with squats, deadlifts, or really any olympic lift because your neuromuscular system has not gotten used to working out.

Getting your neuromuscular system (how the brain sends info to your muscles and tells them how to move) is priority #1. I would start with a full body workout 3X a week with cardio (a brisk walk, to a jog, to a run) 5X a week. The weight training 3X a week should give your body enough time to recover on the days inbetween. Keep weight lower for about the first 2 weeks so your body isn't SHOCKED!!! by the new stress you are putting on it.

I full body workout of 2 sets with 8-12 reps may include:

Wall squat w/stability ball assist 10 reps (hold a medicine ball if you want)
Flat dumbbell chest press 8 reps
Standing cable row 8 reps
Frontal Shoulder Raises 10 reps
Seated bicep curls 10 reps
Seated Tricep extensions 10 reps

For abs and lower back (do last):
Stability ball crunches 10-15
Floor cobras 10-15 hold 2 sec

Take about 60-90 sec of rest inbetween each set to ensure that your energy levels go back up to almost normal. Give this a try for a little while if you like. After which change up the exercises slightly to continue to "confuse" your body.

If you don't like the gym though, do you have a sport that you love to play? Hiking? Anything like that? You can make your own workouts that don't need to be in a gym, just do what you love

Remember to go for weight that you can handle and don't try to be all MACHO out there. Everyone has to start somewhere.

Hey hope this helps and the best of luck to you!!!

 

[standupandsurvive]

As a start up I'd go with the Spartacus workout. Google it or search youtube for it. It's intense and requires very little equipment. A set of dumbells or kettle bells is it. I was introduced to it by a professional trainer. It was brutal but effective. 11 exercises, 30 seconds a piece for 3 rounds. I also use a run app on iphone that keeps me motivated. Its called Zombies! Run and I love it.

 

[STEEPOE]

I really like the following site - imo its a great source for nutrition and workout material with instructions if your new to the game.

http://www.bodybuilding.com/store/type.htm

Go to the workout tabs;
scroll down to "find your workouts;"
put in your goals and it will kick out some solid advice and plans on how you can start out and get going (workouts and diet that will fit your age, body type, etc.).

You can also create a profile for free and track your own progress, ask other members (everyone isn't a body builder) questions, etc. The profile may keep you motivated and not stop a few weeks down the road!!!

 

[Hizzie]

Starting Strength 3rd Edition by Mark Rippetoe http://www.amazon.com/Starting-Strength-3rd-Mark-Rippetoe/dp/0982522738/ref=sr_1_1?ie=UTF8&qid=1343710751&sr=8-1&keywords=starting+strength

No better resource for learning the basic lifts the right way. The best pictures, anatomical drawings and descriptions I've ever come across. Quality, not quantity is the key to success in the gym. As for diet I would look at The Paleo Solution By Rob Wolf. http://www.amazon.com/The-Paleo-Solution-Original-Human/dp/0982565844/ref=sr_1_1?ie=UTF8&qid=1344913512&sr=8-1&keywords=paleo

Can't help you with the meditation. Damn voices in my head are WAY too loud.

 

[Purdy Bear]

Thanks for all your advice but a lot is too advanced at the moment. Here's what I'm going to do:


1. Build up on doing housework to an hour then 1/2 hours rest (that will keep my fatigue down).
2. Walk to the first lamp post, then once comfy go to the next lamp post and so on. This is recommended for those who are highly obese.

I am not highly obese, I am just 4Ib over weight at the moment, I just need to expand my eatting due to a restricted food groups (leaky gut syndrome causes that).

I think once I have that down pat I will start with simple stretches (my physio exercises), progress to push ups and press ups, and then onto yoga or pilates. Walking can be my cardio for now until I'm up to speed then I want to get back to dancing or doing step aerobics.

 

[The Truth]

Just walking around your neighborhood in the early morning or evening is a good start.

If you have an iPod or watch or something, use it.

First walk = 5 minutes

Second walk = 6 minutes

Third walk = ...


Just build up your capacity each time.

Build up to doing 45 minute brisk walks around your neighborhood 4-7 times a week. Once your work capacity is up, try to find some hills to increase the difficulty. I walk on the beach for this...dry sand.

--

^ That is a good start.

Remember, if you're overfat, then don't eat more to compensate for doing the above. Your body will tell you to eat when you come back inside after a long walk, but if you eat to compensate, you'll go nowhere with your body composition goals.

Your body chemistry is linked to cravings, and your body really likes homeostasis. If you've been 40lbs overweight for along time, your body will resist change, using cravings and other methods to get its hands on the calories it thinks you need.

--

One thing I have learned recently, is to use events/externals as motivation.

Join a club or sign up for an event where your fitness is important. This is a great way to train your body and mind to make sensible goal-oriented choices on a daily basis, and increases your motivation/will-power/dedication to not give in to delicious temptations.

 

[meatwaggon]

Aerobic exercise will be far more worthwhile than weights for your case, IMO, and you should focus the most energy on that. Do what makes sense: start slow and brief and build up to faster and longer at your own pace, as long as you continue to see gains as time goes on. I don't think it's anything more complicated than that.

If you can't already lift dad by yourself, I don't recommend trying to gain enough muscle mass to do so. But you said he had a minor stroke, so this shouldn't be a problem. Basic weight training to keep good muscle tone is all you really need. Get a 5 and/or 10lb barbell (or really any weight you can comfortably hold in one hand), and while you're watching TV, do some curls and overhead presses (you can Google these exercises if you don't already know what they are). These are two of the most common housework-related movements and two of the easiest to strengthen. The only other anaerobic exercise you would really benefit from would be the squat. Start out easy by just standing up repeatedly from a seated position. If you feel up to it you can progress to squats without using the chair. Curls, OH presses, squats, that's about it for anaerobic exercise.

The energy and endurance needed for taking care of someone else will also need to be paired with a strong mind and good attitude, so it's good that you are seeing someone about it.

And of course, eat a healthy diet. I don't think any specific recommendations are necessary for most people; I think everybody already knows in general which foods are good and which to stay away from. If you have specific dietary restrictions because of pre-existing medical conditions your GP should already have told you what they are. Good luck; you have a long journey ahead. Taking care of a loved one can be very taxing and emotionally rewarding at the same time.

 

[h00t74]

Use myfitnesspal.com to track your calories in and out. It is free.

 

[Moosejaw]

i'm glad to see you want to improve your fitness. Your health is really paramount. I have two jobs. I'm a paramedic and I train people in the gym. A huge number of the "clients" I pick up on the ambulance are there because they overlooked simple preventative steps in their health. They smoked, drank too much, ate too much, and never exercised, and now they're stricken with heart disease, COPD/emphysema, stroke, etc.

I'm glad I get to help them as best as I can, but I much prefer my other job in the gym, because, hopefully, I can help people prevent these conditions.

The first step is your diet. I'm not a nutritionist, so I won't offer too many specifics, but there are some simple truths. First, "dieting" doesn't work. You need to completely change your eating habits, and change them permanently. I find that making one or two small steps at a time is usually the most successful strategy. For example, if you drink two coca-colas a day, drop to one a day for a couple weeks, then drop all soda. Small steps add up. Drastically changing your diet overnight generally ensures failure. The second part, is don't eat stuff you know is bad for you. Sugary drinks, pastries, fast food. Try not to eat very much processed food, make sure you get you veggies and plenty of water, and control your portion size. It's pretty simple.

As for the exercise part, that's a bit more complicated. It's all up to you, individually. My personal method is great. I'm in great shape, run endurance/obstacle course races frequently, etc. And anyone can do my program regardless of current fitness. The problem is the best program in the world is useless if you won't do it. You said you have issues with anxiety, and that the above mentioned ideas seemed intimidating and too complicated.

That's ok. My wife has the same sort of issues. For years I've been trying to figure out a way she can get into the great shape she wants. I finally decided simple bodyweight exercises were best. They can be done right at home, with no intimidating equipment, and they can me very productive. I won't write out a plan here, because I don't know you and that would be unethical, so I'll simply give you the title of a very excellent book, that can be ordered inexpensively from Amazon. You Are Your Own Gym, by Mark Lauren. It makes allowances for people who have never exercised before, he explains everything in a simple and useful way, and it allows for near infinite progression. Also, continue those walks.

And most importantly, be persistent!

Good Luck!

 

[Hizzie]

Thanks for all your advice but a lot is too advanced at the moment. Here's what I'm going to do:


1. Build up on doing housework to an hour then 1/2 hours rest (that will keep my fatigue down).
2. Walk to the first lamp post, then once comfy go to the next lamp post and so on. This is recommended for those who are highly obese.

I am not highly obese, I am just 4Ib over weight at the moment, I just need to expand my eatting due to a restricted food groups (leaky gut syndrome causes that).

I think once I have that down pat I will start with simple stretches (my physio exercises), progress to push ups and press ups, and then onto yoga or pilates. Walking can be my cardio for now until I'm up to speed then I want to get back to dancing or doing step aerobics.

SS is not too advanced. Rip starts people with an empty bar and sometimes even a brookstick. If you want an actual program to get from
detrained or injured to "beginner" before you get more serious I suggest Core Performance by Mark Versteegen.

MV has outstanding exercises, stretches and a good general fitness plan. He also has excellent injury prevention work too. He has a plan to go from way out of shape or injured to "beginner" and then progress from there.

I keep suggesting books with plans because they have the most important aspect of fitness. A well designed Plan (generally referred to as Programming in the exercise world). You may have good intentions but don't have the knowledge to provide yourself with a comprehensive, well rounded and thought out plan. I shudder to think about the years I wasted before I was properly "educated."


ETA-Please keep up up to date on your progress.