Week 1

This is the first week of going from fat guy to fitness trainer. Join me and I'll walk you through the gym so you can know what to do in the first week without too much muss and fuss or help from Studly McBeefy the Super Trainer. Best part, eat what you like! We're going step by step to fitness and I promise, it will be smooth, not crazy stupid.

For now we'll break fitness down into 2 core components: CARDIO & STRENGTH

Week 1:

Join a gym. Go 2-3 times.

Exercises:

CARDIO
- 20-30 minutes total cardio, 2-3 times per week.
- Experiment on cycles, treadmills, stair climbers, rowers. See what makes your underwear ride up and your knees pop.
- 5 minutes each, find one you like that doesn't cause pain. (I like upright cycle and stair climber; the elliptical is a cruel mistress, save it for later).

The machines light up when you start using them. The interfaces are easy to figure out. They will tell you when you are training at 55%-85% your optimal heart rate (220 - your age = target heart rate). Heart rate indicates metabolic rate, and you're making your metabolism work better with less effort!

STRENGTH
3 sets of 10 upright situps (on lat pulldown machine or something you can brace your legs with)
3 sets of 10 pushups on pushup machine; I did 22 kg /48 lbs.
Add 5 situps to every set each time you visit the gym.

Feel sore, work up an appetite, eat anything you want, but eat slowly and really taste it. Later we'll be pitting those tastes against cardio time (after we familiarize ourselves with cardio time!), to help us master our food choices. Mastery is not total lifetime abstinence, ok? But our regular habit will come to resemble a food pyramid, such as these:
http://www.mayoclinic.com/health/healthy-diet/NU00190

New habits take about 21 days to form. Our first 3 weeks we are creating a regular gym habit of at least 2-3 times per week! (More if you want to do yoga). So choose a gym convenient to your job or home.

I know you are a powerful person and you have all the tools you need to challenge yourself and achieve greatness!

http://www.cafepress.com/atlasgymwear

Category:

People & Blogs

Tags:

• fitness
• train
• fat
• guy
• health
• body
• gym
• nutrition
• exercise
• workout