Fitness for Beginners
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Everyone starts off as a beginner at some point. You can make today Day One! This week, a question comes from a gentleman who was once fairly active, former military, but has not done anything in about five years besides an occasional weightlifting session at his gym. The question is, "How do I get back into working out again without killing myself after a five-year hiatus?"
However, the same answer can apply to this very common question from teenagers who also want to serve: "I am interested in serving in the military, but I am overweight, out of shape, and need to learn how to train. Where do I start?
I recommend that situations like these start off easy and treat yourself like a beginner. That means starting with the basics of walking/biking / and adding jogging if appropriate. Then, build a foundation of strength and muscle stamina with calisthenics and dumbbells.
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So many times, people start Day One with a 3-4 mile run because "that is what they used to do." This philosophy can also be seen in the weight room with people lifting heavier weights than they should at first. Depending on your goals and your chosen method of exercise, I would start off doing the following:
TREAT YOURSELF LIKE A BEGINNER (at least for a few weeks)
Week 1: Add ONLY stretching to your fitness routine. Walking and biking is fine too, but do not run or lift weights during Week 1 IF you are a beginner. Stretching should be done twice daily for 10-15 minutes each session. Warm up your body and joints with a fast walk, jumping jacks, and jump rope for about 2-3 minutes. Once warm and just about to break a sweat, start stretching your arms, legs, lower back and abdominal region.
Just Add Water -- This week of hydrating will help you prepare for a week of additional caloric burning and keep you cooler during your first exercise day in Week 2. Drink half a gallon of water daily for every 100 lbs of body weight. I weigh roughly 200 pounds and drink at least a gallon of water daily. This helps curb hunger but also helps the body burn fat more efficiently. Burning fat as your energy source takes two things: WATER + OXYGEN = FAT BURNING. The oxygen comes from either the aerobic exercise of walking or running or the anaerobic exercise of calisthenics and weight lifting.
Week 2: If running is your ultimate goal, try a safe running program for free Beginner Running Plan.
This is a safe way to build up from not running in a while. It may even be wiser to run a few minutes and walk a few minutes until you get accustomed to the demands on your heart, lungs, and legs. Do not forget to stretch after each run as well.
If you choose resistance training to start this week, I recommend using Week 2 as a calisthenics base week. Do pushups, crunches, and lower back exercises, or try some pullups or assisted pullups. You can add lightweight dumbbells for bicep curls, triceps extensions, and military presses with repetitions up to 10-15 times. For your legs, add air squats or air lunges. This easy-paced week will help alleviate the pain of working joints and large muscle groups for the first time in several years.
FREE 45-Day Plan EBOOK
These exercises are all pictured in the FREE 45-Day Beginner Plan eBook (link below) and will help you go from zero to sixty in an easy progression that will more than likely keep you free from injury.
- Free 45 Day Beginner Plan
(click here)
Good luck, and keep the questions coming. I hope the ideas come in handy. For more ideas, check out the Article Section of my StewSmithFitness.com Website.
Stew Smith CSCS - If you have any questions, email me at stew@stewsmith.com.
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Tactical Fitness Course: An 80-minute course on preparing for Spec Ops selection, getting TO and THROUGH the toughest military special ops’ programs using this two-phase system.
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NEW SKOOL.com Tactical Fitness Community
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Extensive Content Library: Over 1,000 free articles, 200+ podcasts, and social media content (YouTube, TikTok, Instagram) featuring Spec Ops swim critiques and LIVE QA sessions.
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New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
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Need Programming for Fitness Tests and Beyond? We are all about getting you TO and THROUGH your future training program. See how that works.
New Tactical Fitness Training Course!
Getting TO the training does not guarantee you get THROUGH the training. Learn about the two phases of tactical fitness you need to develop thoroughly before getting to BUDS. Check out the Online Course - Getting TO and THROUGH Special Ops Selection.
Where to Find More Information About Optimal Performance Training Programs
When you start training again, consider the seasonal tactical fitness model. I call it A WAY to train and obviously not the only way to train. But it offers the opportunity to never neglect your weaknesses, improves flexibility and mobility, and puts you at a level of physical ability where you are happy with your overall ability to do just about anything. We have a system where the seasons dictate our training. When it is nicer outside, we tend to run and do more calisthenics. When it is colder and not so nice, we lift more, run less, and still maintain our outdoor activities with shorter runs and rucks. Check it out: Seasonal Tactical Fitness Periodization System.
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