Hi guys, recently I've written here a post that it is stupid to be fat for us when it is so easy to be in a good shape. I want to point one important thing here.

Say you live you typical life, without enough of exercise and you have more fat than you want to, and then you find one really great program, or app, or a friend, personal trainer who knows how to build your great body in, say, 3 months.

A key point is this: A serious and drastic change to your way of life and exercises is a big STRESS. Yeah. Exercises in a gym are a huge stress for your body and your mind! How you react to the stress? It is a mobilization of all the body resources during the stress with rapidly returning to a normal state!

Ok. This works for few dedicated and healthy people:

- Start running or doing cardio every day

- Train 3 times a week in a gym, 2 hours per day, with a typical program like 5x5.

- Calculate your macros, i.e. fat, protein, carbs and how much you spend.

- Get rid of all your bad habits

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Have you tried this before and failed? It is ok, the typical approach to just pretend like you was doing exercises all your life is wrong!!!

Then here is how it works for most people, including me and even for old (40 years old) women!

- Say you can do 10 push ups from your knees and with arms on sofa. I.e. very very easy push ups. You do 10 push ups in the morning and 10 push ups in the evening. Adjust your numbers or a way how you do a push up.

- You repeat this in 3 days. Should be easy. And a bit of joy that you used your muscles at last.

- In 1-2 weeks, when you see it as an easy thing, you do multiple sets every minute. I.e. 10 push ups, wait a minute, again 10 push ups, few times. Start with 2 sets, and in few weeks increase by one.

- In a month you increase amount of push ups every time( twice a week) a bit more. Optionally amount of sets. And amount of repetitions.

One other point is, you can do push ups up to every other day, I can not recommend every day just for safety and because most of you do not take steroids. Heavy training without steroids is a risk, you know. And you do one set, wait a minute , repeat, and so on for 10-15 minutes without stop, a great volume on your muscles but still an easy way to train, i.e. you don't kill your muscles like most people do.

This way in 3 months you slowly, sometimes with pauses or having to go back a bit, reach a regular workflow of training your body. And with relatively low strength usage together with high amount of reps and small resting interval it is a great way just to stimulate your body and get energy. Then it is up to you how you increase your load or decide that it is enough. In 6-12 months you usually do not need to add more load. And of course this keeps your body in a good shape.

A key idea is to slowly introduce your body into regular exercises, without adding a serious stress. Without bringing muscle soreness, overloading of your central nervous system or other serious effects from a full workout. Just every other day reasonable amount of push ups the way how you like to do them, no one cares if it is not a "real" push up.

What I was able to achieve - my wife does 2x40 push ups every day, without serious efforts. I do bench press every day, but when I do push ups - usually it is 20 sets of 20 push ups every minute or even ever every 30 seconds. In 5 minutes after finishing I'm fresh again and have zero muscle soreness or other side effects. Just a burst of energy in my body and in my head. You don't need that much, of course, 5 sets of 20 push ups every minute is already a lot! Overall, listen to your body and never overtrain.