Being fit doesn't happen over night. You need to commit at least 6 months to see real results. Let's get started.
Pick a goal.
Cardiovascular Health:
If you just want to maintain your health and be a fit person, then playing sports or doing some type of cardiovascular work is a great option. Any type of activity will do here (yoga, sports, running, track-and-field, etc). Try to find some type of activity that you really enjoy doing and stick to that. You should be exercising most days for a minimum of 20min (high heart rate workouts).
Strength:
If you want to become more proficient at pretty much any form of athletics, having a good base of strength is very important. This is what I would recommend most people work on if they're interested in being a very obviously fit, strong person or if you have aspirations for becoming a high-level athlete in any sport.
- If you can workout at a gym with free weights, read and follow this program (highly recommended): https://stronglifts.com/5x5/
- A list of great alternatives: https://rippedbody.com/training/#free_training_programs
- If you have access to a mediocre gym with only machines, then adapt the strong lifts exercises to use machines and continue following it. Here is an example of what might happen to the exercises (learn the right form!):
- Bench press -> Chest press
- Pull ups/Chin ups -> Lat pull downs
- Squats -> Leg press
- Barbell back rows -> Machine back rows
- Deadlifts -> Hamstring curls and and hip thrusts
- If you don't have access to a gym at all, then I recommend trying out a home program like P90X or Insanity. They can be torrented pretty easy if you swing that way.
Weight Loss
Weight loss is entirely dependent on you consuming less calories than you burn. As such, there isn't any specific "weight loss exercise routine" that you should follow. Instead, you'd follow any of the above recommendations and eat less. Dietary recommendations can be found in the diet playbook.
- Cardio is not necessary for weight loss: https://rippedbody.com/cardio/
Resources
Best YouTube playlist for super high-quality fitness information (simple and to-the-point): https://www.youtube.com/watch?v=12xHxUnBEiI&list=PLp4G6oBUcv8z7yIq95QM2zVl1h33gfhDr
Training and nutrition guides:
Athletic Science (if you're really interested):
https://www.bodyrecomposition.com/
If you have any questions, email me: will@tks.world
