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Getting Started Again

Mr Smith,

I am 46 year old. In my 20's and 30's I worked out at the gym faithfully. But, somewhere along the way I stopped going to the gym. Now I am not overweight. But, not comfortable with the weight that I have gained. The metabolism has slowed down. So my question to you is at this stage of the game what really will work?

Oh yes -- the transition from having not exercised in 10+ years to getting started. Where do you begin? First of all -- do not start off where you left off 10-20 years ago. Common sense should tell you NOT to do that.

I would focus on three things -- the first two require little effort but will help you gain energy to exercise, help you recover from exercise, and help you lose weight. The third is JUST to get moving again.

1) Water consumption of 2-3 liters a day -- Depending on your weight, I would increase water up to a gallon, even if you are over 200 pounds. I drink at least a gallon of water a day, but I exercise a few hours a day too.

2) Food intake – For a system to help increase your metabolism, see the Summer Lean Down Plan. Email me at and I will send you an updated version with over 30 more food options to help you eat to lose weight…not diet.

3) Stretch daily for one week -- Then start moving for 1 month -- add something simple to your routine like walking. Try mixing in jogging (not too far) and continue daily stretching. This will help you get the body in habit of fitness. After a month of light to moderate movements and stretching, you'll be ready to go! Too often people jump right into lifting heavy weights or running three miles a day, and next things you know they are injured or are so sore they cannot function. You can avoid all soreness IF you stretch daily, and slowly build a foundation of fitness over the course of one month's time.

The 45 Day Beginner's plan does just that. Just today I had a gentleman email to say that he is about to go onto the 45 Day Intermediate plan and has lost over 20 lbs. He also increased his pushups from 5 to 35 in under 40 days. For the month of Feb-March 2006, buy any 45 Day plan and get the next level for free. I will email it to you with your order receipt. See the Fitness eBook Store for more information.

Most of this weight loss is water retention the body was storing due to actually NOT drinking enough water. Once you give your body 2-3 liters of water a day, your body will release retained water. I have seen bloated clients lose up to 20 lbs in 1 week by just adding water. If you have heard rumors about getting ill or dying from drinking too much water -- see the article I wrote about it last year. It does occur BUT only in extreme heat and extremely prolonged exercise/work where you sweat your electrolytes out and replace them with just water. See Can I Die from Drinking Too Much Water?

Next week's article will feature the Full body Stretching Plan to assist you with starting your new habit of fitness again. Good luck and feel free contact me at should you have any questions about fitness or military preparation for physical fitness testing.    


Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the Fitness eBook store and the
Stew Smith article archive at To contact Stew with your comments and questions, e-mail him at



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Published Books / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
Maximum Fitness

The Special Operations Workout

The SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD

The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD

The Complete List of Stew Smith's eBooks:

Fitness for All Levels of Fitness

The 90 Day Beginner Guide to Fitness
The Advanced Maintenance and Recovery Program

Reclaim Your Life - The Erin O'Neill Program

Veteran's Fitness - Baby Boomer and a Flat Stomach

The Busy Executive Workout Routine
The Advanced Weights / PT Workout (Fall / Winter Weight Gain Cycle)
The Perfect Pushup Workout

The TRX Workout
- Circuit Training 101 ebook

NEW Obstacle Course Race Ebook

The Special Forces Physical Fitness Workouts
 Combat Conditioning Workout

Navy SEAL Workout Phase 1  Beginner Weeks 1-9
Navy SEAL Workout Phase 2 - 3 - Intermediate Weeks 1-12
Navy SEAL Workout Phase 4  Grinder PT -  Four weeks before Hell Week

Navy SWCC Workout

The Army Special Forces / Ranger Workout 

The Army Air Assault School Workout

The Army Airborne Workout

Air Force PJ / CCT Workout

The Coast Guard Rescue Swimmer Workout

The OCS, ROTC, Service Academy, & Bootcamp Workouts

New - Army PRT and CRT
Navy, Air Force, and Coast Guard OCS Workout

The USMC IST and PFT Workout
USMC OCS / TBS Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout

The Army OCS and PFT Workout
The PFT Bible - Military / Police Standard PFT


The Law Enforcement Physical Fitness Test Workouts

The FBI Academy / PFT Prep Workout

The DEA Prep Workout

The FLETC Prep Workout - Ace the PEB

The State / Local Police Academy Workout

The Fire Fighter Workout

Seal Multi Men's Multi-Vitamin Multi-Mineral

Free SEAL Training Videos from Phil Black

TRX Train Like the Pros



Some Titles Above available in Print Softcover Format