This is sort of a re-hash of my previous blog, How To Stay in Shape and be Healthy. While that blog gave guaranteed work-out sessions that will get you in-shape in a decent amount of time, I wrote that assuming the user was already in some satisfactory amount of shape. Or at least had a goal of maintaining Army-like standards. In this blog I'll detail easy ways to maintain what I would consider an average body or get one if you're fat or pathetically out of shape.
Let me explain by what I mean when I say "average". This label comes with a level of "you know what I mean", but it isn't as simple as saying "you aren't fat but could stand to lose a few pounds". I know guys that look like they're in terrible shape, but can destroy me in certain muscle exercises. This work-out routine assumes you can...
Do 15 push-ups conservatively and without much difficulty.
Run 1 mile in 9 minutes. The average person can walk a mile in 16 minutes at normal pace.
Be able to perform 30 jumping jacks without getting winded.
Lift 40 pounds
My workout routine will not get you ripped or even allow you to lose a lot of fat. This is more for the guy who doesn't have time to workout for real, or maybe you want to just lose 3-7 pounds. Or just get your blood flowing for the day ahead. The total time of this work out should clock in at 20 minutes if you do not run. If you were wanting to start a real routine, it's smart to do this light training for about 2 weeks.
Before we go into working out, lets go over basic ways that can either knock off a few of those pounds you have, or at least prevent you from gaining additional fat weight.
Keep in mind a diet doesn't have to force you to eat like a bird, but I'm more into taking out terrible stuff instead of eating leafs.
-Lose the soda/energy drinks. Substitute with water, juice, and Vitamin Water. I lost 7 pounds in 3 months just getting rid of all the soda in my diet.
-Drink a minimum of 5 glasses of water a day.
-Don't eat the fat on your steaks.
-Don't utilize Ranch of Bluecheese dressing as much.
-Potato Chips are the devil.
-Stay away from hotdogs
Those rules aren't that difficult to follow. You can still eat those cheeseburgers at Wendy's, just don't do it a lot.
Ok, now with the actual routine. You should perform this whole workout 6 days of the week.
Start off doing some stretched you're comfortable with. These do these.
Perform 30 Jumping Jacks. Keep in mind each individual jump does not count as one.
When you initially jump, and you touch your hands count that as "1", then when both your arms go down to your sides count "2", then when the hands touch above your head again, count "3". After the "3", that's one Jumping Jack. So, "1", "2", "3", 1. If counting confuses you, do 90 Jumping Jacks without the 1, 2, 3, 1.
If your able to keep your feet down on your own, do 2 sets of 30 sit-ups with a 45-60 sec. wait in between. If you're unable to keep both feet still an on the ground, do 80 crunches.
Flutter Kick for 1 minute
Do 2 sets of 25 push-ups with a 60 second wait in between.
Repeat this cycle one more time.
Every other day you should perform a minimum .5 mile run in under 5 minutes.
This workout is a good test on your level of fitness. You shouldn't be too tired or winded after the entire drill, but for this routine to be affective at all for you, your body should feel a minor level of fatigue. The exercises themselves are fantastic, so if this is too easy, adjust accordingly. If you have specific questions, or are able to tell me exactly what your body is able to do I can write a personal program for you.
Remember: Hydration before and after workout is key!