What's a good starter workout for an unathletic nerd who's never really exercised before?7d
Not looking for specific goals like muscling up or weight loss. Just trying to move to a somewhat healthier lifestyle.
Inb4: No leet, league, whatever. Hilarious.
- Microsoft / SalesP2AC2DKK+1 for this. Start with literally just the bar and work your way up. The workouts are 45 minutes long, max. No cardio. Just compound lifts (bench, squats, deadlifts. That's it). The app is great too. A lot of people have mentioned how important consistency is, which is why I like SL5X5 for beginners. Very excuse proof, easy to do, and great results. Be sure to check r/fitness wiki and FAQ like several people have mentioned. Combining a very basic exercise routine (consistently) with a focus on diet will give you ridiculous results, so don't neglect the diet part. Abs are made in the gym but revealed in the kitchen. Also, there is a great book called "Bigger, Leaner, Stronger" that would be invaluable for someone like you. Good luck!7d3
- Unless you’re self motivated, do a group activity that can keep you interested and connected to others: bjj, cross-fit, etc.
Otherwise do whatever you think is fun... hiking, biking, frisbee golf, skiing
- Facebook wrssonGet a trainer, you’ll learn good form and it’ll keep you honest about working out
- The best exercise is the one that you can and will do consistently. The best workout in the word is useless if you can't motivate yourself to do it on a regular basis.
If that's walking, so be it. If you enjoy skating, do that. Like TV? Bring a tablet to the gym and zone out on the elliptical. Dance Dance Revolution? Rock climbing? Kickboxing?
Don't overdo it right away, ease into it so you don't burn out (but do try to increase intensity once you get a routine). Do something, ANYTHING, 5x a week without fail and you'll feel noticeably healthier within a month.
- New / Engleet4jobNone of these above would work without a simple yet powerful psychological hack: YOUR habit.
You need to come up with a plan to force yourself into exercise habit first before moving to other things like resistance trainings or cardio.
My strategy was, after failing multiple times, to go to gym for 30 mins at a fixed schedule for 10 days. Do minimal exercise then go home. After your brain adjusted to the new habit, you can easily increase the intensity of your workout session.
- If i was single then i would get a stairmaster and put it in front of the tv so i can stairclimb while watching my favorite shows.
I cant do that now because my wife won't let me put an exercise machine in plain sight which means I'd have to lug it in and out of the garage each time i wanted to use it. Not practical and a total motivation killer
- Oracle / OtheryolontSo many options!
Any “linear progression” lifting program using a barbell and sets of 5 reps, adding weight in 5-10lb increments every workout or every week is fantastic. You might say you’re not worried about adding muscle, but the first time you deadlift 315lbs (six plates) you’ll be a changed person. You’ll feel awesome. You’ll feel capable. And you’ll want more. And you’ll get it.
Aside from that, get a kettlebell. Either 36lb or 53lb, and do a couple hundred swings with it daily.
Orange Theory is also cool. It’s a lot of intensity though—that can take some getting used to.
- New nfsmoreI would recommend that you'll find smth that looks interesting for you. This will be a key part of keeping you committed to doing the activity regularly with a lot less effort.
Most people who try to go to the gym, usually quit after 3-6 months due to boredom (even though there might be clear results of improvement).
Swimming, hiking, fast walking, running, soccer, basket ball - there's many activities you can do that will make you lead a healthier life.