'Beginner' Workouts

Type in 'beginner workout' into YouTube sometime and you'll get a very mixed bag. Some are good, with them including things like 'if you can't do a full pushup, do this' or 'if you can't stretch all the way, just do as much as you can.' Others, though, depict shirtless guys, bulging with muscles, who say they have a great beginner workout that anyone can do. This usually consists of nine hundred pushups (over the course of sixteen strange variations, each more awkward than the last), a quick, invigorating 16-mile jog, and they'll end it with a workout you've never heard of that they show once.

Get real. These videos made me feel even worse about trying to work out - it's one of the main reasons I stayed away from working out in a gym. No one that is trying to be healthier should feel ashamed. It's something to be celebrated!

Just like with setting a weight loss goal in the Lose It! app I mentioned the other day, start realistically. I've heard plenty of people say, "I'm out of shape and overweight. I have trouble doing one or two pushups! Should I start by doing P90x, or should I just go straight to Insanity?" Neither. P90x is an effective program, sure, but if you're really overweight and really out of shape, chances are you'll be dead on the ground halfway through the warmup. Start with something simple and realistic.

Begin with stretching. Before working out at all, stretch. These should be done one muscle group at a time, for 30 seconds at a time (use an actual timer, don't estimate!), and when you stretch, hold it. Don't bounce or continually flex while stretching, this can actually be detrimental.

Focus on doing exercises you can do with proper form. There are no shortage of weird exercises someone made up on the internet you can watch, and most of them will show how they are going 'beast mode' on their apartment building's staircase by hopping up and down them while holding a 600lb kettleball. Is this effective for building leg strength? Probably. Is it safe? OH GOD NO.

Build up. Start slow and safe. Do 8 to 15 reps of an exercise with a weight that is heavy enough to make you struggle on the last rep, but not so heavy that you're in danger of dropping the weight on your toes (if you're using resistance bands, this isn't as much of an issue). Don't overexert yourself. Injury means more time sitting around doing nothing.

A typical exercise routine for me may look something like this:
5 minutes stretching

Set 1: do 8-12 reps of each, with 20 seconds to 1 minute MAX between exercises
Chest Flys
Back Rows
Bicep Curls
Tricep Pulldowns
Shoulder Lat Raises
[wait two minutes and then repeat set]

Set 2: 8-12 reps of each, with 20 seconds to 1 minute MAX between exercises
Squats
Pushups
Lunges (reps per leg)
Calf Raises
[wait two minutes and then repeat set]

Set 3: 20 seconds MAX between exercises
30-second Plank
30-second side plank
30-second side plank (other side)
[wait two minutes and then repeat set]

5 minutes stretching

This is a good general routine I've found that will help you to tone, build muscle, and burn some fat. I generally don't do pure cardio workouts, mostly because it's so difficult for me to at my weight, but I am hoping to start incorporating some soon. Instead of straight jogging or walking, though, I may try to go for Non-Pushup burpees, which feel deceptively easy on the first two reps. I'll post when I start doing that and we'll see where it goes.