Keep telling yourself you will get to the gym today, tomorrow, after I’ve finished this big project ?
I’M GOING TO HELP
So you haven’t been in the gym for a year or 18 months or 6 month’s..whatever
Great… – well not great really – but because of this very fact getting something started whether it be walking to work, attending a class once a week or just 20 Minutes on a steady state machine is going to make a difference. And a pretty big one if done consistently.
A little bit ‘often’ goes a long long way
Now I would much rather you did other things (some of which I will mention below) but because your body’s normal daily energy expenditure has been so predictable for so long.
This small amount of change will elevate your metabolic rate and in turn your TDEE (Total Daily Energy Expenditure).
TDEE is the amount of calories that your body will burn in a 24-hour period.
Factoring:
sleep
work
exercise
normal daily activity
Just make a start, it’s really that simple. I mean if you where doing absolutely nothing before – stoking the fires to burn more Calories Daily will have a significant effect precisely because of the prior inactivity.
Now don’t let me mislead you this will eventually become stagnant and changes would have to be made – but that comes later. For now just get started.
Even Better way’s to spend those precious 20 mins you just dedicated to your health.
Ok this is what your going to do…
PLAN ONE (the anywhere circuit )
All Body Weight Exercises
Hip Thrusts – on the floor or head and shoulders elevated for more butt
Push Up Position Rock Backs – looks like a upward dog – but no Push up
Reverse Lunge – kinder on the knees
Body Weight Squats – Squat to a seat but don’t rest with contact
Scapular Wall Slides
PLAN TWO (equipment circuit)
Steps Ups – these might be challenging enough
BW Full Push Up – But using a squat rack or bench to elevate hand position
One Arm cable Row Split Squats – again these might be challenging enough
BW Stir the Pot – using a large exercise ball
Perform all exercises in order shown for 2-4 sets of each and 8-15 reps taking 30-120s rest between each set.
Foam Rolling – although this won’t accomplish an elevated metabolic rate. Its benefits are countless. Some of which I mention here.
The body moves in 3 planes through many ranges of motion by exposing as many of these as possible you will;
Burn more Calories
Improve mobility and flexibility
Involve more Core stabilizers
Add more variety to your training = less boring
This is by no means a definitive guide – but it is a GUIDE.
There’s no magic way to get started (getting up from your seat and exercising)
But the prescription here will set you on a more ‘intellectual’ path for cultivating a sound approach to desired goals.
I am here to help
Love the Brit x
