I’m seeking guidance! I’m just quitting smoking and my overall health is pretty deteriorated. I can’t do a single push-up and get tired easily. I really want to change my life around by feeling and looking better.
I just started IT and helped me lose 5lbs! I’m motivated to change but every workout I find online is too demanding and sometimes I feel like it might not be safe.
Any advice would be greatly appreciated!
Join WW (formally weight watchers) and follow it along with an 18:6 fasting schedule. Just start walking - 30 minutes a day. Build up. Maybe try some fitness classes you like if you feel like it.
The weight melted off. I started at 230 and went to 160 in 8 months. It has now become my lifestyle. Very sustainable - you can do it!
Hybrid Calisthenics has a good workout routine that I recommend. Most importantly he breaks down all the variations to the exercises because we all start at different levels.
If you can’t do one push-up you just need to start with a different kind of push-up and work your way up.
https://www.hybridcalisthenics.com/routine
I agree with all the recommendations for walking; I think it’s really underrated as a form of exercise. The health benefits it provides, on top of the extra calories you burn, are enormous. Get a step tracker and start off with a daily goal (most start with 8-10k) and modify it to your lifestyle over time.
Cut out all sugar and processed foods. Do Keto, no starchy carbs. Limit all carbs to less than 20 day from vegetables. Eat healthy meats fats fish. Use IF, also switch it up with OMAD & longer fasts up to 62 hours. Test your starting fasting insulin levels NOW. As your insulin drops over time you will heal & lose fat. Lower insulin will reverse metabolic disease process & allow fat to burn as fuel. As for exercise, concentrate on movement of any kind. Gentle movement in water, walking, yoga, stretching, using a rebounder several times a day. Body weight exercises, gentle strength training.
I started August 3, 2020 and have not smoked since - hang in there! Walking and hiking were the best exercises for me and really helped with my anxiety. I’m now doing Beachbody workouts and did 3 full pushups this week. I completely agree that I would have hurt myself if I had not built up to this point and I still go hiking most weekends. Don’t give up!!