How To Start Working Out

Delslooo · 2019-12-28T00:33:49+00:00

Check out r/intermittentfasting and r/omad

And start doing push ups every single day. If you can only do one, do it. The next day do two. And on and on. When the weight comes off from fasting, you'll have more energy to do cardio and more strength training.

Just start.

Food that's great for you = boiled chicken. Just fill up on it and eat some boiled eggs too. That shit is filling as fuck. Eventually when your feels say you is hungry, you'll try to snack but won't eat crap cause you're already full on chicken and eggs.

One meal a day. Make it big and full of protein and fat.

You can and will slim down.

Tone up with body weight exercises.

Do it

striving2bgr8 · 2019-12-28T00:30:22+00:00

Start slow and easy so you dont hurt yourself. But it's really a basic balance of eating right and being active. Even the smallest steps.

No more fast food. If its served in a box or paper bag out of a drive thru window, dont eat it anymore.

Drink water. No soda. Limit amounts of alcohol as much as possible. No eating after 8pm. Dont eat breakfast if possible until 8am. This provides your daily fasting of 12 hours.

Join a gym or something like that. Even driving there to walk for an hour every day on the treadmill is more than not doing it.

And most of all remember. You did not gain the weight overnight. You're not going to lose it overnight either. It's a marathon, not a sprint.

plainnsimpleforever · 2019-12-28T00:31:11+00:00

Strength is the single most important physical attribute and is critical with us older guys (I'm 60). Everything in life keys-off strength. Goto www.startingstrength.com get Mark's book "Basic Strength Training" and get under a bar. Do the compound exercises like presses, deadlifts, and of course, squats. And I know it sounds backwards, but you have to eat. Soon you will notice the body starting to morph into a good physique, and you will begin to feel like you can take on the world. Good luck.

ncarolina66 · 2019-12-28T00:49:34+00:00

You can join a formal gym but most people set unrealistic goals at the start of the year and quit within a couple weeks or get discouraged because they don't see change or feel out of place.

So if you want a very easy way to lose weight, safely and without much effort....but you must be consistent, the secret is to .......WALK EVERYDAY! Start walking for 20 mins, then 30, 40...etc.

Start slow and then add minutes each day. Or choose areas that have hills or try hiking in the woods for different scenery, to keep you motivated, or to quicken your pace.

Another way to get strength easily without going to a gym is to start doing pushups. (no equipment needed)

You can set a goal, let's say 30 a day but can't do all in one sitting. Try doing 15 in the AM and 15 in the PM. Or if you can't do that, try doing 10 in the morning, 10 at lunch and 10 before bed.

Take a day off if you hurt the next day. Raise your total when you can, work your way up to 40 then 50/day, then before you know it you'll be doing 100 and looking pretty good.

So walk and do pushups, eat right (you can have one day as a "cheat" day to eat anything you want), try to limit sugar, soda, carbs, etc. in diet, limit TV and get out moving/doing stuff, have fun!

The weight will start to drop off shortly and you will be happy you started.

Long_Range_Shooter · 2019-12-28T01:53:20+00:00

If your new to weight training and older I highly recommend finding a quality trainer. Not all trainers are the same spend some time researching the guy as well as the gym.

The trainer is going to get you started, slowly build you up, making damn sure you are doing the exercises correctly. Nothing is more frustrating than injuring yourself lifting and having to back off your gains waiting for the injury to repair itself.

I wasn't paying attention at the gym a few years ago while doing dead lifts and pulled out my back. I picked up a bar with 320lbs on it with my back instead of my legs. It took me a good three or four weeks to get back up to 320lbs.

If you are looking at accelerating your weight loss while weight training add in cardio. Walking a few hours a week be it around your neighborhood or on a treadmill.

I like one particular guy on Youtube named Scott Herman, he's a NATURAL body builder. Natural means no steroids or drugs.

https://www.youtube.com/user/ScottHermanFitness

He has over 1600 videos on his YouTube channel to keep you busy next year. He seems like a really nice guy who will explain the proper technique, plus the why's and hows on every video.

ParalyticPoison · 2019-12-28T00:23:21+00:00

If you are just looking to lose weight, look into fasting, specifically the "Snake Diet" check out the side-bar on here for the Youtube channel about it, fasting is the fastest and easiest way to lose weight.

CaptainPoopsock · 2019-12-28T00:32:38+00:00

There are tons of weightlifting programs out there such as the Reddit PPL and others targeted at beginners.

To start I’d say:

a) track your food intake and calories with MyFitnessPal. Dial in your macronutrients so you’re hitting your desired protein target at least. (the general rule is 1g per lb of body weight)

b) track your weight over time to make sure you’re moving the right direction. Adjust where needed.

c) hop on a weightlifting program. Start light to get comfortable with new movements and form. Progressively overload over time to get stronger. r/fitness has tons of them in their wiki.

Enjoy and good luck!

Frog_g · 2019-12-28T01:17:13+00:00

Look into Convict Conditioning by Paul Wade. It's set up for those that don't work out or are recovering from injury, using old school work out methods. Can be done almost anywhere with very minimal equipment

BrummerDrian · 2019-12-28T02:05:35+00:00

Start simple man. With only a few exercises you can make a world of difference. I'd recommend push-ups, dumbbell chest presses (flat and incline), leg presses, leg curls, squats and sit ups.

Search YouTube to learn the basic motions and form for each. There is a ton of free info there. Start with low weight- this is essential- low weight first then build up.

You can do it brother!

FlyingSexistPig · 2019-12-28T03:00:42+00:00

StrongLifts 5x5. Get the app for your phone. Use your gym’s free intro personal training hour.

2019-12-28T00:39:11+00:00

Try Boxing, Muay Thai. It contains an all round cardio schedule that will make you lose fat quickly and meanwhile you are building a stronger core and musles. With that comes confidence, also it's nice to know you are able to defend yourselves and stay calm in uncomfortable situations.

The hardest thing about the gym is actually going there. Most have excuses, I am tired, no time, too old, too small, too fat, too skinny, too ugly, too insecure.. you know it. Once you are there it's easier and it's more productive than staying at home doing nothing. Afterwards you will feel the rewards that you are actually doing something with your life too. Just write down your goals. Like I want to lose 3 pounds this week. Then adjust your eating habits by lowering your calories and stop with the take away foods and other pre packaged microwave shit for example. You know exactly what you need to give up, what sacrifices you have to make in order to get there. That's why you write it down and visualize the end result. And then keep failing until you get what you want.

Today is the day you go out there. You will learn along the way. The internet has tons of information about food, nutrition and dieting. Even training schedules. At the gym there are always people willing to help if you just ask. Most are there with the goal to become fit or stay healthy, so you are already on that same mindset and frequency to become better.

crityouallday · 2019-12-28T00:47:48+00:00

It can be as simple or as engaging as you want it to be. I know many people who won't even do the minimum.

Example of minimum - do 10 proper push-ups every time you wake up. If you sleep twice a day that's 20 pushups.

In a years time that's a helluva lot of gains and pushups normally never done by you. Something so small and easy with focus and determination can get you far.

And I'm not even advocating doing the minimum.

Set small daily goals like

15 pushups 15 squats 15 lunges 15 deadlifts (low weight) 15 burpees 15 dips 1 pullup Jump rope 5 minutes Run 1/2 mile

On rest days I likes adding jumps and plyometrics as well as planks and hang on a bar

Slowly increase these number as you please and stick to the plan. Real surprised on the tone and shape body went through just 6 months in.

Thirtysomething2019 · 2019-12-28T01:53:59+00:00

Intermittent fasting is pretty successful. Go online and look up the old army pt scoring system.( New ones full of shit). Start trying to pass a pt test.

Thepkayexpress · 2019-12-28T02:52:38+00:00

Basically all the years alive not working out or eating/drinking healthy are working against you. But it’s never too late.

First things first just by drinking water everyday you transform yourself. Whatever other beverages you drink are making you unhealthy most likely. Water is so underrated and it’s key to turn yourself around.

Second find yourself a partner or friend who is willing to start this journey with you. A month will go by and you will be easily fed up but if another person is in with you, you guys never can give up on each other.

Third find what workouts serve your body. You can do so many things but if you do them wrong or get told by someone who has different goals then you, you can have big issues making it where you want to be.

Working out wise try small things that get your heart rate up and slowly condition your cardiovascular system. Increase movement time and time under tension and have days where you’re drenched in sweat and can’t move. This will wake your body up and make you feel something new.

A workout high/runners high.. you don’t want to workout and feel anxiety or feel dreadful about it You want to be happy and have positive feelings about it.

My final advice don’t kill yourself on weights, if anything use body weight workouts that strengthen joints not damage them. Like push ups, handicapped pull ups, dips, Yoga, walking, stretching, etc.

I watched a severely overweight handicapped guy lose 250 pounds doing yoga and other stuff in his living room. He has small videos, he started with crutches and/or a disability and was still able to change his life within 2 years

It’s not going to happen over night! Your life is far from over!

hugaddiction · 2019-12-28T03:06:07+00:00

Keto or carnivore diet imo. No one on these diets is overweight or looks bad. If you can’t fully commit to these, at least cut all the carbs and sugar. Best of luck

nucksboy · 2019-12-28T06:44:05+00:00

Here’s some YT channels to follow for expert advice:

AthleanX Ryan Humiston Jeremy Ethier Jeff Nippard

I just hopped on the train 4 months ago after dodging the gym for too long in the past year beforehand

Try to aim for 3x week full body circuit to get you started. Add another day when you’re ready. 1hour per session, no bs when you’re there.

15-20mins cardio (bike is easiest, best bang for buck time wise) 6 weight exercises, 4x10 sets & reps at your max weight that you can complete

Choose from any of these as starter ideas:

Dumbbell bench press (or bar bell if you have it) Leg press, or kettle bell squat Kettle bell deadlift (or bar bell) Kettle bell bent over rows Dumbbell shoulder/overhead press Dumbbell bicep curl (or hammer curl) Dumbbell shrug Dumbbell chest fly Farmers carry (as heavy as you can, until you can’t) Lateral pull down Tricep push down Plank Plank knees to elbows Ab wheel roll outs Mountain climbers Wood choppers

Sounds like a lot, but just choose 1 each per body part, per workout

Otherwise like everyone else said - keep your diet in check. Every meal should have a high protein source as the anchor

Also, a good trick to keep you in line is the 2-day rule: don’t take more than 2 days off between gym sessions. You’ll need a day sometimes obviously, I just tried to do 12 days straight for my holiday and I tapped out today after 6 straight and a sore back. I’ll get in tmrw, but this rule lets me relax about having a hard schedule

blacktortoise69 · 2019-12-28T08:23:53+00:00

Get in the gym asap. Worry about a diet that works for you. 60 min of exercise per day with a shit diet is better than a shit diet.

If you're small or fat and go to a lunk gym, go late at night or early in the morning when it is empty. My personal favorite is lifting on friday night while everyone gets drunk

bosslife242 · 2019-12-28T10:14:00+00:00

YouTube is your friend good sir.

1192634165913457 · 2019-12-28T11:26:54+00:00

Organic foods, none of this man made enriched bread, gmo, glyphosate sprayed dead food. Your 55 so you will have to work harder than say if you were 20. If you can do cardio do it the best being long walks preferably BAREFOOT on grass, dirt, sand as it is actually better for your knees and body look up "grounding" (as long as the grounds soft, definitely dont do this on concrete)

scaramellozzi · 2019-12-28T11:29:15+00:00

Having the right mindset is important.

Working out is a skill like any other, you don't pull up perfect exercises and diet right away, you will start by getting 40% right and then improve your skills at training.

After few years you will improve the efficiency of your training and get progressivly more results.

Many people think that proper execution is trivial and get frustrated when they don't see the result they were expecting, not knowing that performing exercises poorly is the main reason of not gaining muscles.

pauljs75 · 2019-12-28T16:40:53+00:00

Start out by using your own body weight for strength exercises and doing a lot of walking everyday. Those don't take much other investment than time. If your knees aren't a problem, then take on running. If your knees are a problem, then take on biking or swimming to help with the aerobic aspect.

If you eventually want something as an "all-in-one" exercise (or at least the closest to it - other dedicated exercises may still be better depending on goals), get one of those resistive-flywheel type rowing machines. Works your legs, arms, back, depending on the form you use. There are some rowers that are good enough and will even fold up more compactly than a treadmill. So it's possible to work well with limited space. However start easy with that, if overdone too soon it'll kick your ass. (Can fatigue you since it works at least 3 major muscle groups. Best with moderation like 15 minutes or so when starting out.) The funny thing is, if you join one of those $10 a month gyms - the rowing machines tend to be left alone. Even if they're one of the best machines they have. (Probably because it is easy to over-do those, usually feeling it in your back the next day.)

cyborg_type_darkness · 2019-12-28T17:59:07+00:00

Start working out and when you are doing it consistent you can then focus on diet. If you try doing both, you will get a burnout

If you are at the gym today, you have won today even if you ate chips.

Working out and eating bad is still better than doing both wrong. At least do one thing right and more right things will come.

And focus on form, its better to do 5kg 10 times with good form, then 20 kg hurting yourself with bad form becausr of your ego. Youre traiining for yourself, not for someone else.

Flashmode1 · 2019-12-28T19:00:57+00:00

You really need to start my tracking your calories and take control of your calorie intake. Working out won’t make a difference until you get your diet in check.

Apps like MyFitnessPal make it very easy to track calories.

KazuyaAmon · 2019-12-28T02:24:23+00:00

LIGHT WEIGHT BABY TIME TO GET BIG AINT NUFFIN BUT A PEANUT

Title	How To Start Working Out
Author	tchannell
Upvotes	28
Comments	28
Date	December 28, 2019 12:22 AM UTC (6 years ago)
Subreddit	Posted in /r/MGTOW
Original Link	https://old.reddit.com/r/MGTOW/comments/egjdl7/how_to_start_working_out/
Archive Link	https://theredarchive.com/r/MGTOW/how-to-start-working-out.644183 https://theredarchive.com/post/644183

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