One of the hardest things to do when you try to lose weight is to commit to the exercise necessary to lose the weight you are wanting to. I mean, let’s admit it; exercise is hard work and most people simply do not like to do it. And since we are being honest here, I’m one of those people at the beginning. I hate starting the exercise portion of this, but once I get going and get into the groove of exercising, then and only then do I enjoy and love it. After all, when I was at my lowest weight, I was a gym rat, spending up to two hours a day, five days a week in the gym, usually later in the evening around 10:00 PM.
Now I find myself starting from scratch, again, and I’m okay with it. I know that this has to happen as dieting alone will not simply lead to the weight loss I want. Don’t get me wrong; I know that I can lose the weight, but without the exercise, I’ll be a flabby, skin hanging mess. Something I don’t want. I won’t have tight skin, but I am going to do what I can to avoid having the hanging skin larger, obese people will have with weight loss.
So which plan to start doing? After all there are literally hundreds of thousands of exercise plans out there for a person to choose from. After doing some research, I’ve chosen the Complete 4-Week Beginner’s Workout Program from Muscle and Fitness.com’s website. I have a few reasons for this and the first one is that I trust Muscle and Fitness and the programs they have developed. Another reason is that this is a four week program, which means that by sticking to this plan, I give myself the chance to make this into a habit. If you remember from my New Year New You post and podcast, it takes just about 21 days to develop a habit, so four weeks is good for this. The last reason for now I’ll give here is that it is simply easy to follow with the videos and diagrams included. Oh, and it’s free. Free is always a good thing.
The first week is three days of full body with four days of rest, mostly to get you acclimated to not only exercise, but do the exercises correctly. For me, I will take the off days and hit the treadmill, elliptical, or the rowing machine. The second week breaks out the exercises to upper and lower body splits, this time going to four days on with three days of rest. Again, the rest days will be cardio days for me. The third week further splits the exercises into push exercises, pull exercises and legs. This week will be like this: push, pull, legs, push, pull, legs, rest. This time I will actually do a rest day and throw in 20 to 30 minutes of cardio after I do my workouts so I get the cardio in. The fourth week will be interesting. You have a four day split working the full body. Day one is chest, triceps and calves, day two is legs and abs, day three is a rest day, doing cardio, day four is shoulders and calves again, day five is the back, biceps and abs again. Days six and seven are rest days and again, I will do at least one of those days as a day of cardio.
So that’s the plan for exercise, at least for the first four weeks. After that I’ll move to another plan, probably one that is six weeks in length to further reinforce the newly acquired habit of exercising. As to where I’ll be doing this, I have a membership to a local Gold’s Gym and I believe it’s time to start using it instead of letting it be a black hole sucking up money.
I encourage you to find your plan to exercise and exercise along with me to get this new year and new you started off right. If you’re a guy, then try the Muscle and Fitness plan I’m going to do. If it’s not right for you, then find one that does work for you. For the ladies out there, there’s a wonderful website I’d like to recommend called Super Skinny Me. Lots of plans, lots of good articles and advice, just for the ladies. Just remember, that before you start any exercise plan, please, please, please consult with your doctor and make sure you’re good to go!
Have a healthy day!