|Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting|
Getting Started Again
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 email@example.com 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 StewSmith.com 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 firstname.lastname@example.org 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 StewSmith.com
Fitness eBook store and the
BOOKS / eBOOKS / DVDs
BOOKS / eBOOKS / DVDs
Complete Guide to Navy SEAL Fitness (Book / DVD)
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
The Special Forces Physical Fitness Workouts
Navy SWCC Workout
Air Force PJ / CCT Workout
The OCS, ROTC, Service Academy, & Bootcamp Workouts
The USMC IST and PFT Workout
The Service Academy Workout (West Point, Navy, Air Force Academy)
The Navy, Air Force, Marine Corp Bootcamp Workout
The PFT Bible - Military / Police Standard PFT
The Law Enforcement Physical Fitness Test Workouts
The Fire Fighter Workout
Some Titles Above available in Print Softcover Format