Nowadays we can see alot of different tutorials, books and techniques to be fitter, healthy and to improve our lives tremendously. I have downloaded around 10 apps to 'get fit in just ONE month' because I used to weigh 100 kg (220 lbs) and I needed to improve at least a bit to feel more confident, as well as to look better. Between 62-76% of western world is overweight. This data make me feel a bit better, but not enough, so I decided to give a try to the apps. At first, I decided fully energized, it was just one month with exercises for around 30-60 minutes 5 days a week. But, the thing is, that when you try to go from doing no exercise to 5 days every week your most probable outcome is failure. Not because you are not capable, but your willpower is not trained to go from nothing to everything is a short time like that. Due to this, I quit sooner than I thought... I didn't think about training anymore until lockdown started, when movement was absolutely necessary if you are for 5-6 months in an apartment doing nothing except getting bored. That is why I decided to build a routine. The promise I made with myself was simple: I need to do this home-routine twice a week, and eating a bit less than I used to (nothing exagerated, but maybe no sauce in pasta, and replace chocolate by nuts or fruit when I want I snack). The routine was aiming to obtain the highest benefit with the lowest effort (most effective exercises, no
dumbbells needed)
My routine, if anyone interested, was as follows:
WARMUP:
Arms and legs warmup - 10 minutes
Stretch - 5 minutes
ARMS:
Decline push-ups - 2 series , 15 each (you can try 10 each if it's too much; applicable every exercise)
Push-ups - 2x15 each
Incline push-ups - 2 x15
Bench dips - 2x15 each
ABS AND LEGS:
Cross-crunches - 2x20 (15 each if it's too much, the goal is to be consistent not to burn out in just a week!!) (each leg)
Cycling crunches- 2x20 (each leg)
Hundreds - 1x30
Heel touches - 2x20
Elbow plank - 30 seconds
Mountain climber - 2x20
Quadruped Kickbacks - 2x20 (each leg)
FINISH:
Strech - 10 minutes
At first, it was amazingly disgusting to repeat this routine. I hate everytime I needed to just do it, but I think to myself: I am now a fit person and I want to do this. It was also discouraging to see that after every training I looked exactly the same (something obvious but that most of us do) and I kept my promise. Twice a week following this routine. The results after 4 months were awesome: I lost 10 kg (22 lbs). I felt great, and my efforts wasn't as incredible and hard as I thought. All I needed to do was setting two days per week and then stay disciplined to comply it. After I observed how powerful is commitment, I decided to continue the rountine, with little enhancements in order to keep losing weight, and try to look in shape. After time, in one year I was able to lose 20 kg (44lbs). I really recommend to you, that no matter how your shape is, if you are willing to commit to the long run, you will look better sooner than you think, and you will develop a bigger self-care lifestyle.
Believe that you can do it, and start, because you won't regret it.
Cheers,
Feli