So since the last 2 days, I’ve been building the courage up to start doing exercises. I’m starting with weights that were just collecting dust so thought “hell why not, never too late to start getting fit”
Now I’m being realistic knowing that starting off you’re not gonna be shredded like a wrestler but I’m just tryna get leaner and fitter body wise.
Is it reasonable for absolute novices to never go to the gym for their exercise and fitness journey? I feel like would be saving some dosh even though I could be missing on some equipment they use there.
A penny for your thoughts?
For me, the hardest at-home part is the motivation. It’s so easy to “skip”. Finding things like pre-plans or games like Zwift on a bike trainer help, because it sets my schedule.
I also found it handy to pick an audio book, podcast, or show I liked, and only do that while working out.
For me, the effort of going somewhere to exercise is a big impediment, and I’m self-conscious exercising in front of people. The low barrier to start a daily workout wins, hands down.
Others find camaraderie just having other people involved in the same process, or really enjoy the variety of machines and options of a well-equipped facility.
You have to figure out which type of person you are. The most important thing is just to do something. (Unless you have specific, Jason Momoa-type goals in mind)
Unless you have specific, Jason Momoa-type goals in mind
Lets just call it what it is. Aquaman. If you goal is become Aquaman, you should focus on largely aquatic gym tasks, such as lifting extra heavy weights deep underwater, swimming (lots) of laps, and defeating gigantic sea monsters. This is the quickest path to eventually become Aquaman (well, at least in some ways. There can be only one True Aquaman, but you can strive for it).
For me, the effort of going somewhere to exercise is a big impediment,
For most of my adult life I was the exact opposite: I needed somewhere to go as part of my routine. Now that my car’s been on loan to my mom and dad for a year, and I’m pretty sure I’m never getting it back, I had to get home equipment and adapt by necessity. Luckily I enjoy lifting, so it’s been less difficult to stay consistent than I expected.
I agree with this. For me a lot of the brain game is reducing the barriers I have to beginning.
- I use an app so I don’t have to think about what to do (fiton, highly recommend) \
- I plan what time I’m going to do things throughout the week, but sometimes I even ‘plan’ for flexibility. Eg. Monday Wednesday before work, Saturday and Sunday I’ll do xyz at some point before dinner.
- I look for opportunities to blend active time with other enjoyable things (like watching a TV show while I’m on the treadmill, or listening to podcasts)
As a long-term non-exerciser, routine and coupling it with a reward was definitely key. I started out just walking, and walking to get lunch was a key motivator. Upgraded to a rowing machine, and it doesn’t even feel like a chore to sit on the machine and watch a movie in parts or a show, going on 5 years.
Still have to figure out how to get some strength work in there. Just can’t seem to find a system to consistently do a few push ups, pull ups, and stand ups.
I use Fiton for my strength training. I have never in my life been able to do a pull up, but I have learned so much about my body and my capabilities with this app. To start, I filtered by bodyweight only, but I did eventually get several sets of dumbbells over time. This one requires more focus for me, so I don’t g nearly pair it with videos or anything, but I do find it very fun when they suggest I do something that I’m sure I couldn’t do, but I try and realize I can.
For me-- the idea of just doing a few of the same set of exercises wore out fast, so the app also has the plus side of having a LOT of variety.
21 days to form a habit.
2 days to unform it.
Stick with what you’re doing for 6 weeks, then ask yourself this question again.
There’s no wrong answer. They key is to keep doing it.
You never need to go to a gym to get fit. It could help, for some people, but it is not a necessity by any means!
You don’t even need weights or equipment; calisthenics are valid.
First off - I’m excited for you!! Your future self will be so fucking grateful.
I absolutely think at home workouts are a fantastic starting point.
I get the gym can be intimidating and if that stops you from working out then do something else.
But major note is: what’s your goal?
- Lose weight?
- Gain muscle?
- Just be stronger?
- Something else?
If you are trying to lose weight, your biggest goal should just be more activity + calorie deficit. You can only do strength so often and while it will help you lose weight, it’s way better to do strength + walking (or other easy cardio).
I recently lost about 15 pounds in the last 6 ish months and I did it by getting around 10,000 steps per day and 1-2 strength training days per week, and being on a calorie deficit.
If your goal is to gain muscle, then you can absolutely do that with minimal weights or just bodyweight at the beginning.
Personally this got a little boring (if just a lot of reps and for me doesn’t feel as fun as some of the gym equipment I use now).
But above all: DON’T underestimate the dieting portion. Whether your goal is to gain muscle or lose weight, what you eat is half if not more of the equation.
Happy to share more details but didn’t want to type a book without knowing what you need :)
Good luck!!
Ideally I just wanna lose my gut, I’ve already started cut back on alcohol and ONLY take two sweet treats in my lunch for work.
Oh and skipping the elevator and rather go up two levels of stairs to my workplace, I find that more rewarding as I think that’ll contribute.
Muscle gain wise, I’m starting off with bicep curls and over head press, nothing crazy.
I think I plan to lose the gut and flatten it before I do any sit ups lol.
Thank you for your message.
Totally feel that! Also one thing I learned is that a lot of my “gut” was actually bloat/gas built up. Like I noticed as soon as I started being more active I slimmed up faster than I should be able to, but I think my digestive system just did better.
Also something I forgot to note - get good sleep! I know it can be hard but getting at least 7+ hours of solid sleep every night does wonders for your body.
The only thing I think you might want to look into is doing compound movements (like squats, bench press, rows) instead of isolated movements like bicept curls. These activate a lot more muscle and overall help towards your goal of fat loss. You don’t need to work abs individually either - if you are doing squats and other compound movement with correct form, you’ll be hitting the too.
Of course not trying to tell you how to live your life! But this is what I’ve seen echoed from many different fitness resources and chatgpt. :)
I just wanna lose my gut
The most critical part of losing weight is counting the calories of what you eat, so you know exactly what you have to do to lose the weight. One pound of body fat is equivalent to 3500 calories, so if you can manage to eat at a 500-calories-per-day deficit you will lose one pound per week (most people lose scale weight at a faster rate than this when they first start dieting, but this is water weight loss and won’t be maintained in the long term).
Will drinking less alcohol and fewer sweet treats put you into a 500 calorie daily deficit? There’s no way to know unless you start recording the calories of everything you eat on a daily basis.
