A true beginner is someone who has not exercised in a LONG time, considers themselves way out of shape, and knows that starting will be TOUGH physically, emotionally, and habitually.
Unlike most trainers, I don't believe in starting out clients by busting their ass and making them feel sore and bad about their performance. This infuriates me to no end and I wrote a blog about it you can read.
For you to succeed, you need some wins and these come from doing what you can and progressively moving ahead.
Your first month of your new lifestyle is simple: build in cardio. We need to get you moving on a regular basis and warm up those muscles to take some strength training in month two. After four weeks you will move to a BASIC beginner strength program.
Your goal is 4-7 days of walking (or other cardio you choose like elliptical, bike, swimming) for 20-40 minutes a day. You might choose to do 4 days week one, 5 days week two, 6 days week three, and then a daily walk for week seven. Because we are focused on just moving, it is most important you build the habit of moving DAILY. I prefer you move every day but you know you better than I do. Daily might be too gung-ho in the beginning so set a schedule you can DO successfully.
I also want you to use the cardio_log.doc to help you amp up your workouts. Each time you repeat a walk or whatever cardio you choose, do it a little longer, harder, or with more incline than you did last time. It’s not enough to just keep walking each time. It needs to IMPROVE a little each week.
By improving and challenging yourself with your cardio you will be getting fitter MUCH faster than just putting in a little time each day.
You can do it! It’s EXACTLY how I started my journey to lose 110lbs and how my mom lost 70lbs. By stopping the cycle of doing nothing and accepting the fact you might only be ready to start moving you will find yourself able to lose this weight for good!
