It doesn't take much

[vijil]

I dunno if this is to encourage someone, but...

I'm 41. I've never in my life had anything close to a regular workout routine. My Dad died of bowel cancer and there are heart issues in the family, so I figure being generally fitter and healthier would be a good thing.

So In January I decided to get up and do *something* every day, first thing. But mcarterbrosephs, I suck at this stuff. I was lucky to manage 3 pushups.

Have you ever started a routine, overdone it, and had to take long enough off that it never started again? Story of my entire life. Screw that.

I had to do something different. It couldn't just be yet another bs new year's resolution. So I activated hacker mode and decided to hack my lazy, procrastinatey, useless brain and try something wild. This is what I came up with:

The focus for my first entire month was 100% just on building the habit, not on actually getting results. Not even on learning good form (that happened anyway).

So I expected literally nothing. Just had fun. If something was too hard, I quit and did something else. Because screw pain, screw expectations and screw anything that isn't enjoyable. I'm a quitter and I'm proud of it and screw the haters. The only key was to commit to *something* every day at a set time, even if it's literally two squats and I'm done. The routine was all that mattered. I didn't push too hard. Hell I didn't even push. I'm 41, I swear I get injured just by watching people doing sports. Easy does it. Old man mode engaged.

I made two (highly optional and fluid) programs, one for the usual workout (about ten minutes at first), and the other one called "sore". "Sore" is easy, mostly just a couple stretches, barely 5 minutes. The point is that I can do this one on the days where I would otherwise have an excuse. Even when I'm sick. Even if I 'm dead (that's the attitude anyway). That way I don't stop reinforcing the habit.

And guess what, it blimmin well WORKED. 5 months later I'm still going and I'm in the best shape I've been since I turned 16, no joke.
Now I'm at a point where I'm really noticing the results, and I can start gradually ramping up the intensity. I can do dozens of pushups.

So... it can be done, even if you're lazy.

[Melrosejedi]

Cool story, “if theres a will , theres a way”, and you found it. Keep up the good work, and tell us more updates.

[Jimmydee]

I needed this, thank you dude

[sonixr7]

Don’t get excited by results. Results will slow down and eventually stop.

The food must be fixed before any fitness should be discussed. One might believe that hard work shall overcome poor decisions.

[vijil]

Food is already fixed.

Don't care if the results slow. In all seriousness, if I plateau now and stay where I am, and all I have to do is carry on doing what I'm doing, that's still a win.

[boomersruckus]

I call it babysteps to badassery. I decided that the only true muscle that needs to be working really good is my heart. I can live with no arms or legs, if the heart sucks though....

Diet is 85% of getting into shape. Fix that first. 2000 calories a day is perfect. Do it. Dont worry about clean eating yet, just get to 2000 calories a day for the following efforts. Then once you have completed the below...work on that diet for clean eating.

Step one. Walk every day for a minimum of 30 mins. Distance and speed be damned. Do this for 1 month. Once you have completed the 30 day walk challenge, you have shown enough resolve to begin.
Step two, actual effort. Now after being able to walk 30 mins solid. Measure the distance you are covering in that time (probably around 2 miles). Thats the benchmark. From here try to improve the time to cover that distance. Walk faster, jog a bit. Whatever you need to do to decrease the time to get that distance.

No more steps from here. You are in it. Now that you have a distance that you regularly hit and you are improving on your time, its time to get more jogging in. The goal is to jog the entire distance. It should take about 3 months. If you set small goals for each section of jog, for instance, street light to streetlight if you run in a neighborhood, or the length of a section of street, you will eventually recover breathing more efficiently and be able to run another section sooner. Before long you will string sections together and not too long after that, run the entire 2 mile distance.

Once you have done this and are comfortable with cardio, its time to move to resistance training. Weight lifting and running together is the ultimate fitness hack. Babysteps to badassery, Start with 2 muscle groups a day. Work 6 to 8 sets of 8 to 12 reps and thats it. Once you have done this for 30 days, add a muscle group to the days. Resistance train, Monday Tuesday, Thursday, and Friday.

Good Job. You are no longer a couch potato and can move about as good as any 40+ year old should. From here, fix the nasty ass food you have been eating.

[flyweightnate]

This is great.

Several years ago I decided to get back in really good shape and got a hernia instead. The recovery killed my cardio and flexibility. Then I got insanely busy and didn't have time to focus on much past diet. Avoiding sugar and highly processed foods at least kept me feeling OK. Both physically and mentally.

Now that school is done (forever!) and I'm settling into the new work routine, I'm taking a similar approach of just trying to build a habit. Long stretches after long drives, then trying to build enough cardio to get back to jiujitsu next month (after a decade away). But the consistency is the biggest challenge.

I'm gonna take your approach to ensure at least something happens each day. I'll see where that gets me this month. Once I hit the mats, the community should take over from there!

[Jonnydread]

I laughed out loud at the first sentence, that's so brutal man.

[flyweightnate]

Yeah... speed work in your 30s just hits different than in highschool.

[Chuck E Ducky]

We did a lil weight loss challenge with some teammates went full carnivore and lost a bunch of weight. I feel great my blood work and pressure is down. Even my resting hart rate. I feel clearer and my energy level is very consistent. Even my seasonal allergies are better and I haven’t gotten sick in 6 months and I’m also sleeping better.

Cutting out sugar and Carbs has been amazing for me. Unfortunately my work schedule is so erratic that I can’t keep a routine. But I do have a pretty active lifestyle so that helps. No formal gym work. Hopefully my schedule normalizes in the next few months and I can keep with a gym schedule. My wife on the other hand has been hitting the gym hard she is down like 45lb and is lookin dam good in her yoga pants.

Creating the habit is key, I was surprised how addicted I was to shitty food. I don’t miss it and can keep up this diet as a lifestyle change. Now when I cheat I can literally feel it. Inflammation from the crap diet is real. I have become more lax lately but cutting back alcohol to Social event only really helped to.

[vijil]

I've noticed that too. I made the mistake of having a Coke (full sugar because screw cancer) yesterday and today I am SORE. So I did the sore version of the workout this morning xD

[Chuck E Ducky]

For sure, What I thought was just getting old and injuries was really just inflammation caused by the crap food and high sugar and over indulgence of simple carbs.

[Cdn_Cuda]

Having had a few foot and knee injuries recenlty I am trying to consciously stretch more. Used to play sports, so I would stretch for those. Now, being 42 with a couple kids, I play a lot less sports and never stretch when I coach. My dog also passed away, so out went my usually daily walks. I need to start a routine like this and I like your methodology. Just do something to get into the routine, and then improve from there. Thanks for sharing!

[Melrosejedi]

Sorry bout your dog bud, now I understand why your cuda is no longer your up there.good looking Shepard and time heals all wounds, but I still miss my dog year and a half later.

[Cdn_Cuda]

Thanks Melrosejedi She had a good, long life right up to the end at 14 years old. Going to awfully difficult to fill her shoes but my youngest is determined to get a puppy at some point in the future.

[Eggy Weggs]

I started trying to keep a fitness routine (mostly dumbbells in the living room, pushups, pullups, squats, weighted walks) when my dad's dementia really picked up thinking I'd need to be able to help hoist him and such. He passed after a rapid decline from a fall and infection which led to kidney failure, but he was a fit dude in my youth. Now the results are slowly showing. I like to think I'm still doing it for him and so I can be a better dad. Just cutting (not entirely) alcohol made a huge difference. Took a long time to see any results. At first my diet and the amount of exercise I thought was needed just meant I was exhausted and depleted. Not giving enough fuel or recuperation time, but I felt the pressure to see fast results. Just be consistent and try to do something that is hard, rest, repeat.
Now my oldest son has just turned 10 and we're going to play paintball on Saturday. Been a while since I played and I wonder how I'll do and how he likes it!

[Chuck E Ducky]

Hell yeah enjoy. I just got my oldest into playing and I don’t know who is more excited to play him or me. But I’m really enjoying the time spent together. It’s been a great bonding experience so far for us.

[sonixr7]

I bet you will feel better than you have ever felt AFTER playing paintball. Enjoy.

[Chuck E Ducky]

Oh definitely and my recovery is way better. I figured it was just part of getting old. But a lot had to do with my shitty diet. I don’t cramp up nearly as much as I use to.y hands and calf would cramp so bad it would tear muscle

[Jonnydread]

We did a lil weight loss challenge with some teammates went full carnivore and lost a bunch of weight.

Amen, this has helped me be consistent cause homies are keeping me accountable. Plus a little bit of competitiveness really incentives the bullshit.

I have always been a heavy dude, even though I'm quite physically active. I have done CICO, keto, intermittent fasting... the list goes on. While these diets can be useful for specific purposes or to drop weight quickly, they're not always sustainable for a lot of lifestyles.

My newest routine is just like vijil 's original plan; I don't set any specific goals, I just try to eat mindfully and get out and do one exercise "thing" every day. I don't punish myself for missing arbitrary workout goals, I don't avoid the foods that I love, I just try to be conscientious about what I am putting in my body in relation to how I am moving my body. I have also cut way back on caffeine and dropped the booze and weed. As much as I enjoy getting high, it was effing with my ability to get restful sleep and it was making me completely unable to control my food portions. Eventually I'll go back to having a beer and a puff once in a while, but I'm going to be more mindful about it rather than just cause it's in front of me. Moderation is key, and my goodness it's hard.

So far it's working well, I'm down around 15 lbs and I'm running 15-20 miles each week and hiking with my dog on top of that. Plus I'm sleeping better and my energy throughout the day has become much more stable. The best part is everything just feels NORMAL to me now. Home from work? Time for a hike. 9pm? Put away the chips & salsa. I'm not trying, I'm just doing and that feels amazing.

[ChillswitchEngage]

This is the motivation I need to read & hear. I've unfortunately put on ~25lbs over the past year through a combo of being unemployed & fairly sedentary now that I'm no longer running around buildings for tickets, as well as drinking more booze unfortunately. Getting in that mindset to keep at it is certainly the hardest hurdle. I've recently downloaded some calorie counting app that uses your phone camera + AI to give pretty accurate estimates for each meal you have, hoping I can better hold myself accountable through it. vijil I am very happy to read your success story and wish my most sincere thoughts to anyone else wishing to get back into shape or otherwise better themselves.

[flyweightnate]

Finally got back to jiu jitsu after telling myself I would on June 1.

What a blast.

I've been away since 2012 and it's like riding a bike, and the sheer enjoyment really takes the edge off the fitness aspect. I'm realizing how weak my core muscles and hands had become (with a hypermobile spine, I was spending a lot at the chiropractor), so there's a lot of rust to knock off in between sessions, but there are some awesome coaches, chill training partners, and that addictive mental game. Hard to think about being tired when scrambling for position.

Now to get the diet dialed in and see if I can squeeze back into that A1L gi (so 145 lbs, give or take...). If I could get halfway there (160) I'd be content.

Carnivore guys... how's the endurance for HIIT and similar wind up? I've backed away from beer, mostly, but have enjoyed the Athletic Brewing NA options - half the calories but reasonably tasty (except the stouts were very thin). Need to do better with snacks, which really means I need to do the grocery shopping so there's real food in the fridge.

[Speak To Scotty]

Love this! Honestly speaking sometimes just a few minutes a day is all it takes.

When dealing with a lot of my anxiety clients or those looking to reinvent themselves, a lot starts with the body: Diet and exercise.
Everyone's lifestyle is different so things differ according to the individual but just starting and doing something is such a great start.

10 mins in the morning for instance has profound impact and gives that sense of accomplishment for the day. As the momentum and strength builds, you push further and further and do more.

For our sport, cardio is obviously vital and I know I'm not alone in saying that I struggle to get going with that. We have a decent parkrun on a sat morning, deff gunna get back into that.

When training for world cup, I found the steapest hill within walking distance and sprinted up it, walked back down to catch my breath. The first day, I think I managed 2 sessions, the next day 1 but by the time world cup rolled around I was doing it 10 times.

Baby steps are still steps!

Keep at it!