Step 3 Begin Slowly – Fit over 45 Gchanmako Body Change -

DON’T JUST JUMP IN – YOU WANT TO GO SLOWLY…

The best advice I can give you is to take things slowly and avoid a pedal to the metal approach. Because this approach will not serve you well. And in fact it may actually back fire and cause you to give up quickly.

Take it very slowly and work yourself into your new goals with a “slow and steady wins the race” mentality.

This is how I did it, and this advice is given to you as an example. So please remember before you start any exercise or nutritional program please consult your doctor.

Remember you did not put all this weight on in a couple of weeks. So you are not going to take it off that quickly either.

First things First, Decide How, When, and Where you are going to Exercise

Finding a place to work out can be a intimidating task. Do you work out at home? What about all the gyms out there? Which one is best? Would I do better to exercise outdoors?

All good questions and something you need to decide before you can begin your new healthy lifestyle.

Picking a Gym or Fitness Center to Exercise in

This is my personal choice. It allows me to leave my home and work in an environment that is motivating. I get out of the house, I am able to have the latest equipment at my disposal. All for only $10 a month. Not a bad deal. But this is not for everyone.

Some people get intimidated by the “fit” people in the gym.

But don’t be. Just visualize that one day you are going to be one of those people. And believe me when you get there your whole attitude will change. See how I chose the right gym for me to work out in.

Setting Up Your Home to Exercise in…

A lot of people don’t like to leave home when they are first starting to work out. They feel more comfortable in familiar surroundings with no one looking at them. If this is you, then you may want to set up a home gym. Nothing fancy, just a cardio type machine, some small weights or exercise bands and a yoga mat.

Or if you prefer you can use an exercise program on Video and work out that way. Just make sure you get enough exercise, you are building muscle, and elevating your heart rate.

Exercising in the Great Outdoors

Some people love nature. They get up and cannot wait to smell the scents of outside. If you are one of these types, then you may want to consider running, rowing, bicycling, or other outdoor activities.

When is the Best Time to Exercise

There is much debate over the “best” time to exercise. My suggestion is that you exercise when you can block out the time effectively each day. For me it is at 3:00 PM and I “pen” that time in each and every day (except my rest day) and keep it habitually. This is my time to unwind, get my sweat on, and feel the burn.

Just choose a time you can stick with, whether it is early in the morning or in the evening. What ever you will commit to doing each and every day.

How to Exercise – What I Think is the Best Way

My personal preference to get in the best shape the quickest is to use weights and cardio machines. It has been proven over time that weightlifting and gaining muscle is the best way to maintain get rid of fat and reset your metabolism. We are not talking huge ARNOLD type muscles. We are advocating replacing body fat with lean muscles.

This will allow you to burn more calories, even at rest. Have less aches and pains and better mobility. As you age it will help protect your bones, help your balance, and increase stamina.

Plus having a body that is muscular looks great, clothes fit better, and you are able to do much more than you could with a clunky chunky body.

Lets Get Busy and Start Sweating

So you found your gym and now its time to start exercising. For the first month or so you are going to take it slowly. Avoid going in and getting all of that fancy advice from trainers.

Just stick to the basic multi-joint exercises or variations thereof (bench press, shoulder press, dead lift, and squats). For the first week I suggest you go in and try each exercise with minimal weight.

Below is a sample plan of how to get started easily. Use light weights. You will be sore but you don’t want to be too sore that you cannot move. Remember to take it slowly.

Sample 5 Day Workout Plan

DAY ONE – CHEST | SHOULDERS | TRICEPS

Barbell Bench Press (medium grip), dumbbell bench press, or Machine Bench Press – 3 to 4 Sets of 10 Reps
Standing or Seated Barbell Military Press or Machine Shoulder Press – 3 to 4 Sets of 10 Reps
Machine Tricep Dips – 3 to 4 Sets of 10 Reps
20 Mins of Cardio on Treadmill, Elliptical, or Stationary Bike

Workout at Home
Bench Press with bands from a laying position.
Shoulder Press with bands standing.
Tricep Press Standing with bands.
Light Stretching, and 20 Mins of Cardio on Treadmill, Elliptical, or Stationary Bike

Workout Outside
Walking for 30 minutes, with a push up set to failure every 5-10 mins.

DAY TWO – REST DAY

Or Get Outside and do some Active Cardio – Walking, Biking, or anything fun outdoors,
or indoors do the Treadmill, Elliptical, or Stationary Bike

DAY THREE – BACK | TRAPS | BICEPS

Seated Row or Row Machine – 3 to 4 Sets of 10 Reps
Wide-Grip Lat Pulldowns or Machine Assisted Pullups – 3 to 4 Sets of 10 Reps
Barbell Curls – 3 to 4 Sets of 10 Reps
4 Sets of Dumbbell Shrugs (OPTIONAL)
20 Mins of Cardio on Treadmill, Elliptical, or Stationary Bike

Workout at Home
Back Row at standing position.
One arm row with bands bent over.
Bicep Curl Standing with bands.
Light Stretching, and 20 Mins of Cardio on Treadmill, Elliptical, or Stationary Bike

Workout Outside
Walking for 30 minutes, with a pull-up or bar row set to failure every 5-10 mins.

DAY FOUR – REST DAY

Or Get Outside and do some Active Cardio – Walking, Biking, or anything fun outdoors,
or indoors do the Treadmill, Elliptical, or Stationary Bike

DAY FIVE – QUADS | HAMSTRINGS | CALVES

Barbell Squats or Leg Press Machine – 3 to 4 Sets of 10 Reps
Seated Leg Curls or Lying Leg Curls – 3 to 4 Sets of 10 Reps
Standing or Seated Calf Raise – 3 to 4 Sets of 10 Reps
20 Mins of Cardio on Treadmill, Elliptical, or Stationary Bike

Workout at Home
Squat at standing position.
Hamstring Stretch laying on ground.
Calf Lift with bands either seated or standing.
Light Stretching, and 20 Mins of Cardio on Treadmill, Elliptical, or Stationary Bike

Workout Outside
Walking for 30 minutes, with lunge set to failure every 5-10 mins.

DAY SIX – REST OR OPTIONAL CARDIO

50 Mins of Cardio on Treadmill, Elliptical, or Stationary Bike,
or indoors do the Treadmill, Elliptical, or Stationary Bike

DAY SEVEN – TOTAL REST

Remember this is just a sample plan. Pick and choose what you feel you can do. Feel free to switch out with other exercises. Just make sure they are working the muscle intended.

For the first week go very light just to get into the swing of things. Then you can add more weight each week as you get stronger.

Pick One Thing to Focus on to Start Eating Better

In continuing our theme of taking it slowly, you should pick one thing you can focus on to eat healthier. First of all it could be to get rid of that morning Pop Tart. Or eating more fruits and vegetables. Maybe forgoing that bowl of ice cream every night.

Just start with one thing. For me, well I gave up french fries. And I ate them with every meal when we went out. Or cooked tater tots at home. But I learned to replace them with a salad or vegetable side.

Do you want some more ideas on what to get started with. Check out my article on how to Jump Start a Nutrition Plan.

Learn All you can About Fitness and Nutrition

One important thing you can do is continue learning to help make sure you keep your mind sharp. In addition learn all you can about fitness and nutrition.

Here are some good sites to review.

Bodybuilding.com – tips on fitness, exercise videos, and nutrition advice.
MyFitnessPal.com – nutrition and exercise tracking.

Become Accountable from Now On – Track your Fitness and Nutrition Goals

You will have a lot more satisfaction and achieve your goals if you are accountable and track them. Tracking allows you to see where you need improvement. Tracking your workouts you will know when you can lift heavier weights. It can alert you to reasons why you may be gaining weight.

Try and use one of these ways to hold yourself accountable:

Weigh yourself daily, or weekly.

Take measurements.

Use an APP like Bodybuilding.com or MyFitnessPal.com

Get a Body Fat percentage done.

Look in the mirror, notice the changes in how your clothes fit.

Evaluate Progress and Make Changes Where Needed and Keep Doing It

Well if you recall, this is how I did things. And this is what worked for me. The reason it did was because I eased into this change to make it last. And I did each thing with purpose and design.

Then I learned about exercising and eating correctly and did my best to make the changes that were correct for me.

I failed at some things, and succeeded at others. But each time I took what worked and kept doing it and discarded what did not. Because of this I encourage you to do the same. This is your body, given to you at birth.

As a result it is the only one you will get so you know it better than anyone else. So listen to it, study it, and do what you can to treat it right.

Evaluate your progress and make the necessary changes where it is best. And make sure you continue to do this. Also re-evaluate, and change where needed. So try and notice during this process that your body is constantly changing.

And it is in this change that your body will continue to grow. If you stop changing things your progress may stagnate. So Keep at it! And remember you can do it!