Getting into shape

[JackofDiamonds]

Everyone (well ok Michelle Obama) says "oh once you get going you will get addicted to it." No I won't. Everyday I do it is just another day I wish I had slept in a few hours longer.

There are different kinds of exercise. Eat right and work out for 30 minutes at peak intensity 4 times a week and you will see significant change in every aspect of your life (body aesthetics, energy, endurance, mental clarity, etc.) after 6 months. Or, "work out" by jogging around your neighborhood or by lifting weights with 3+ minute rest periods and you'll be frustrated by the results and disappointed in the time you wasted.

TL;DR

Training:


"Getting into Shape"

[Freed Roger]

My wife is trying to get it back in shape. For her it is mostly a schedule issue and prioritizing it into her day. I am trying to give her subtle advice and encouragement, without causing recoil.

As much an industry that exists for fitness, there really is no magic bullet. You have to find what works for you and keep at it.

Among the subtle advice I give:
-when done with workout, think ahead to what and when is next.
- Find something you like to do,and link it to your getting in shape.
At first, when I hit 30s and realized staying in shape wasn't automatic, I would work out to enable myself to drink beer and eat junk. I really like being outside especially in the woods-so I started doing trail running. I can't trail run more than once a week from practical standpoint-so my other workouts tend to serve my fitness for a trail.
-sign up for a race like a 5k and train for it.
- I always used to think training logs etc were dumb, until I started logging activity on garmin. It seems to externalize what you are doing. Marks progress and regression. Try a fitbit.
-granted weight loss does not always equal fitness, but simple act of weighing yourself almost every day is a good external motivator.

Imad - the "no pain no gain" mantra we grew up with, isn't always the best one for getting in shape. Crossfit type regiments seem more for people that are in real good shape already. For most everyone else it's a shock therapy and unsustainable path to fitness. Again, there are no magic bullets/everybody is different, but for many people 80% of their exercise is slow easy aerobic type -and then maybe one workout per week where they crank up the intensity.

Not sure exactly where you live, but tooling around the rural backroads of Adams Co or Pike Co on a bike can be pretty fun.

[Freed Roger]

"Getting into Shape"

Those two dudes in the top gif don't look much trimmer than the bottom gif guy.

[Jocephus]

at least they ain't eating pizza as they lift

[JackofDiamonds]

"Getting into Shape"

Those two dudes in the top gif don't look much trimmer than the bottom gif guy.

That's exactly why I posted it, though. To show that anyone can start with real training, I'm sure those people in the first gif are just starting out. I've watched people shed fat and gain muscle in my gym.

[Freed Roger]

I dont diagree. But Its just whatever motivates you and can keep doing. If you go for a 45 min walk each day, you can see great results too. Its just a matter of going at it and you eventually figure other ways supplement it. So much of getting in shape is this mental part.

Also, it is a [expletive] when you injure yourself while exercising. The clean and jerk seems unwise in this regard.

[JackofDiamonds]

I dont diagree. But Its just whatever motivates you and can keep doing. If you go for a 45 min walk each day, you can see great results too. Its just a matter of going at it and you eventually figure other ways supplement it. So much of getting in shape is this mental part.

Also, it is a [expletive] when you injure yourself while exercising. The clean and jerk seems unwise in this regard.

I would agree that you should do whatever motivates you and that people should ease into their program, but I would argue with walking producing great results. If you're at a good gym with an educated trainer, you wouldn't be asked to do anything before your strength and form is ready for it.

Walking is better than being sedentary, but walking is not getting into shape. At its best, light cardio is the minimum you can do to keep yourself from having muscle atrophy and dying of sloth. If walking turns into hiking, then you're getting somewhere.

I love going for walks, I just wouldn't classify a walk as a workout.

Reading this before I post, I sound more dickish than I'd like, but I believe very strongly in a real exercise routine. You can turn those 45 minute walks into a 24 minute body weight metabolic conditioning set and get infinitely better results.

[jim]

Go hard or go home. Walking wont' cut it.

[Freed Roger]

I would agree that you should do whatever motivates you and that people should ease into their program, but I would argue with walking producing great results. If you're at a good gym with an educated trainer, you wouldn't be asked to do anything before your strength and form is ready for it.

Walking is better than being sedentary, but walking is not getting into shape. At its best, light cardio is the minimum you can do to keep yourself from having muscle atrophy and dying of sloth. If walking turns into hiking, then you're getting somewhere.

I love going for walks, I just wouldn't classify a walk as a workout.

Reading this before I post, I sound more dickish than I'd like, but I believe very strongly in a real exercise routine. You can turn those 45 minute walks into a 24 minute body weight metabolic conditioning set and get infinitely better results.

My points were more along the lines that there is more than one way to get fit/no one best way for all. If you are starting out want to control weight, some studies show a good aerobic workout- such as a vigorous walk with a few hills -probably more towards an hour, rather than 45 minutes - will burn more calories than 24 minute anaerobic regiment.

Humble-brag time: Personally, I run races of various distances in the tough old fart division. Ideally I want to be all-around strong. For my first marathon on the trail, I trained thru tax season and winter - and didn't have time to log the big plain ole miles that some recommend. Instead almost all of the runs had some sort of defined workout goal or pace to them. Track workout too, with 400s etc once a week. Even when I did just a long run, it was on trails -up and down hills.

I am pretty certain that I incorporate gym workouts more than most people that consider themselves runners do. (Depends on time of year, but about 2 times a week on avg). For me it complements the running, and since I have the base from running, it doesn't take much gym time to keep the strength infrastructure where it needs to be. I not as strong with lifting, #s wise, but lb for lb am not far off. That's enough bro-max time in the gym.

[cardsfansince82]

-granted weight loss does not always equal fitness, but simple act of weighing yourself almost every day is a good external motivator.

I would actually recommend against this. Your weight can fluctuate so much day to day without being an indicator of progress either way. Back when I had a lot of weight to lose I would weigh myself everyday. I would have a really good day with my diet and in the gym and then the next morning the scale said the same or even more and I would get discouraged and wonder why I put myself through that for no results. If you are trying to lose significant weight I would suggest weighing yourself once a week, on the same day at the same time, to track your progress.