Only just began...

LeeBradley88
LeeBradley88 Posts: 4
edited November 2024 in Fitness and Exercise
Hello,

Today is the first time I have began strict eating and a new workout routine.
I am almost 27 years old and am currently working a desk job. For the first time in my life I feel overweight and have become flabby.
My manager and I have began the 'Couch to 5K Program' that now takes placed after working hours.
Anyone else offer some advice to slowly bring in a strict working out routine that will be both beneficial and fun?

I very much look forward to your replies.

Lee

Replies

  • stumblinthrulife
    stumblinthrulife Posts: 2,558 Member
    Depends on your goals. If running is something you'll think you'll enjoy, the C25K program can't be beat. Otherwise, there are plenty of other fun sports and activities that will improve your cardiovascular strength. Find something you enjoy, and do it. Don't think you have to do endless cardio if it's not something you enjoy. Consider competing, even at an amateur 'age-grouper' level. It really focuses the mind. I did my first triathlon last year, and it was great.

    Don't neglect resistance training. No matter what sport or activity you do, general physical preparedness is important. In the words of Mark Rippetoe - "Strong people are harder to kill, and more useful in general". Assuming you have no pre-existing conditions that would contraindicate it, look up a good beginners strength program like 'Starting Strength' by the aforementioned Rippetoe. Start really light, no matter how strong you think you already are. Build good form, and slowly increase form. Getting strong is a marathon, not a sprint.

    If barbells just aren't your thing, or you don't have access to the equipment, check out the new wave of calisthenics training currently making a resurgence. Check out people like Al Kavadlo. Dude is a bad@ss.

    Most importantly, and it can't be stressed enough, find stuff you enjoy and a way of eating that you enjoy. Because that's how you'll stick with it in the long run.
  • LeeBradley88
    LeeBradley88 Posts: 4
    stumblinthrulife wrote: »
    Depends on your goals. If running is something you'll think you'll enjoy, the C25K program can't be beat. Otherwise, there are plenty of other fun sports and activities that will improve your cardiovascular strength. Find something you enjoy, and do it. Don't think you have to do endless cardio if it's not something you enjoy. Consider competing, even at an amateur 'age-grouper' level. It really focuses the mind. I did my first triathlon last year, and it was great.

    Don't neglect resistance training. No matter what sport or activity you do, general physical preparedness is important. In the words of Mark Rippetoe - "Strong people are harder to kill, and more useful in general". Assuming you have no pre-existing conditions that would contraindicate it, look up a good beginners strength program like 'Starting Strength' by the aforementioned Rippetoe. Start really light, no matter how strong you think you already are. Build good form, and slowly increase form. Getting strong is a marathon, not a sprint.

    If barbells just aren't your thing, or you don't have access to the equipment, check out the new wave of calisthenics training currently making a resurgence. Check out people like Al Kavadlo. Dude is a bad@ss.

    Most importantly, and it can't be stressed enough, find stuff you enjoy and a way of eating that you enjoy. Because that's how you'll stick with it in the long run.

    Thank you stumblinthrulife for this thorough and in depth response. I will certainly be taking this on board!
  • SueInAz
    SueInAz Posts: 6,592 Member
    edited February 2015
    stumblinthrulife wrote: »
    Depends on your goals. If running is something you'll think you'll enjoy, the C25K program can't be beat. Otherwise, there are plenty of other fun sports and activities that will improve your cardiovascular strength. Find something you enjoy, and do it. Don't think you have to do endless cardio if it's not something you enjoy. Consider competing, even at an amateur 'age-grouper' level. It really focuses the mind. I did my first triathlon last year, and it was great.

    Don't neglect resistance training. No matter what sport or activity you do, general physical preparedness is important. In the words of Mark Rippetoe - "Strong people are harder to kill, and more useful in general". Assuming you have no pre-existing conditions that would contraindicate it, look up a good beginners strength program like 'Starting Strength' by the aforementioned Rippetoe. Start really light, no matter how strong you think you already are. Build good form, and slowly increase form. Getting strong is a marathon, not a sprint.

    If barbells just aren't your thing, or you don't have access to the equipment, check out the new wave of calisthenics training currently making a resurgence. Check out people like Al Kavadlo. Dude is a bad@ss.

    Most importantly, and it can't be stressed enough, find stuff you enjoy and a way of eating that you enjoy. Because that's how you'll stick with it in the long run.

    Truth. I started lifting last Spring and I love it. It's almost time to head to the gym, in fact. :)

    Finding an activity you enjoy is the most important thing. The "best" activity out there isn't going to do much good if you hate it and end up quitting.

    As far as C25K... the best advice I can give is to follow the program as it's written. It's structured to help you build endurance while minimizing the chance of injury. You'll be running slowly, more slowly than you think running should be. Speed comes later so don't try to go fast or you'll be gasping for breath and hating it.

    Don't run more often than every other day or do anything high impact on the days between. Your joints need time to recover. If you want to find another low- or non-impact activity on the days between go for it but leave yourself one rest day each week.

    If you haven't gotten running-specific shoes yet, you'll want to do so within the first few weeks when the running time increases. Go to a store that specializes in running and get fitted. They should test your gait and foot form and recommend a type of shoe to fit your running style.

    Most of all, have fun!
  • Icaw
    Icaw Posts: 58 Member
    I'm also going to speak out in favour of strength training and its benefits!
    However, I know how intimidating it can be if you aren't familiar with it.
    I acknowledge that it's way easier to become proficient at cardio than at lifting and any exercise is better than no exercise.

    Stumblinthrulife mentioned Starting Strength and google "told me" that it seems like a solid option. I'd just watch a couple videos on form first and even ask a friend who is comfortable with lifting to check out your form before you begin.
    Starting Strength looks very similar to Stronglifts 5X5. I'm a huge fan of this program as it's effective, quick (45 minutes per workout, 3 times a week) and super basic. Also, it doesn't include chin-ups. Chin-ups and I may never be friends...

  • LeeBradley88
    LeeBradley88 Posts: 4
    SueInAz wrote: »
    stumblinthrulife wrote: »
    Depends on your goals. If running is something you'll think you'll enjoy, the C25K program can't be beat. Otherwise, there are plenty of other fun sports and activities that will improve your cardiovascular strength. Find something you enjoy, and do it. Don't think you have to do endless cardio if it's not something you enjoy. Consider competing, even at an amateur 'age-grouper' level. It really focuses the mind. I did my first triathlon last year, and it was great.

    Don't neglect resistance training. No matter what sport or activity you do, general physical preparedness is important. In the words of Mark Rippetoe - "Strong people are harder to kill, and more useful in general". Assuming you have no pre-existing conditions that would contraindicate it, look up a good beginners strength program like 'Starting Strength' by the aforementioned Rippetoe. Start really light, no matter how strong you think you already are. Build good form, and slowly increase form. Getting strong is a marathon, not a sprint.

    If barbells just aren't your thing, or you don't have access to the equipment, check out the new wave of calisthenics training currently making a resurgence. Check out people like Al Kavadlo. Dude is a bad@ss.

    Most importantly, and it can't be stressed enough, find stuff you enjoy and a way of eating that you enjoy. Because that's how you'll stick with it in the long run.

    Truth. I started lifting last Spring and I love it. It's almost time to head to the gym, in fact. :)

    Finding an activity you enjoy is the most important thing. The "best" activity out there isn't going to do much good if you hate it and end up quitting.

    As far as C25K... the best advice I can give is to follow the program as it's written. It's structured to help you build endurance while minimizing the chance of injury. You'll be running slowly, more slowly than you think running should be. Speed comes later so don't try to go fast or you'll be gasping for breath and hating it.

    Don't run more often than every other day or do anything high impact on the days between. Your joints need time to recover. If you want to find another low- or non-impact activity on the days between go for it but leave yourself one rest day each week.

    If you haven't gotten running-specific shoes yet, you'll want to do so within the first few weeks when the running time increases. Go to a store that specializes in running and get fitted. They should test your gait and foot form and recommend a type of shoe to fit your running style.

    Most of all, have fun!

    Awesome advice, SueInAz. Thank you!
  • LeeBradley88
    LeeBradley88 Posts: 4
    I managed to screenshot the result after the 30 minute program - this is of course the very first attempt so of course this may not seem much to you guys but just thought I would share none the less.lcn8kxlyltuo.jpg
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