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Anonymous
Day 2 Back outside. 30min walk run same as yesterday back home 20-30 lunges 30sec rest 30 deadlifts with the 20lb weights. do these slow. since you're fat you may have pre-existing back problems. 30sec rest strap on the 10lb leg weights. 30 outer thigh leg lifts. standup. balance against the wall. lift outer leg, bend knee, and raise until perpendicular to the ground if you can. since you're fat you've got to have enough leg muscule to move your body. this should be somewhat easy. 30sec rest get the exercise ball kneel and lean your torso onto the ball. balance with your hands. with the weights on your legs, lift/kick back and up with your legs. do this 30 times 30sec rest 50 situp/crunches on the ball 30sec rest 20 oblique crunches on the ball 1 minute rest start over with the set. do it 2-3 more times
then simply start cycling through the days. do day one then day two then back to 1 then back to 2. the point here is that you're working totally different sets of muscles, giving each set a bit of a rest as you do the other set, so you dont have to do the whole workout one day take one day off workout the next day take another day off routine.
do this for 2-3 weeks. then increase your workout routine by 10%. this is a modest increase given your weight. do this for 2-3 more weeks. then increase another 10% on top of that. do this for about a month. after a 2month period of this, you should start to notice a lot of positive changes going on in terms of energy, stamina, how well you sleep at night, mental alertness, etc etc etc.
This is how i started. and its worked over the years. my own body is still a work in progress, but at least you've got an idea of what someone similar to you has done.
biggest motivation to do this is two fold 1) saves you money. healthier = fewer reasons to be in the hospital 2) be fat and dead or be in shape and happy. that was my mantra. it worked well for motivation.
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