Easy-ass ways to stay in shape and be healthy.

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. 
 

Jumping Jacks:

Situps:

Flutter Kicks:

Push-Ups:

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. 
 

Jumping Jacks:

Situps:

Flutter Kicks:

Push-Ups:

Too easy, still I suppose it's suppose to be.

But but but... Durgers!!!! Fine I"ll give it a try thanks for this post I've been looking for some good abs workout.

How about if you're a skinny dude who needs some meat on his bones (fuck you college diet)

Reading this already makes me know how pathetically out of shape I am.

If anyone wants to waste money, there is always Jenny Craig or Weight Watchers.

" If anyone wants to waste money, there is always Jenny Craig or Weight Watchers. "

Staying in shape and being healthy is not easy and requires patience, sacrifice and determination. 

Is one Baconater a week from Wendy's alright? I fucking love those things.

What?! How is Kinect not mentioned in this article?!
 
...Just joking.  This is a pretty legit place to start one's workout routines.  If you're looking to lose fat, running (or swimming, if you need something with less impact) is your answer.

" Is one Baconater a week from Wendy's alright? I fucking love those things. "

" Im doing something to similar to your more hardcore blog post, however I have a question. You say that after Basic Traning an adult male should be able to perform 58 pushups in two minutes. Are these done as fast as the recruit can manage, or at slower pace? "

This is all pretty sensible stuff. Something simple to do every now and then during the day is to just stand in your room, stick some energetic music on, and run on the spot for one song on, one song off, or whatever suits you. Burns calories and is easy as pie!

I run about 3 1/2 miles two times a week, then the three other week days I  use the eliptical for 30 minutes, and then walk on the treadmill for another 30.  I also do 20 pushups every day. I've lost 25 pounds so far this year.  Am I being healthy?

This has inspired me to start working out more and eating better. I'm not necessarily fat, but I would like to lose some pounds. 
 
But eff those flutter kicks. Anything but those.

To lose weight (I'm about 205 lbs where I want to be around 180), so far I've just been doing intervals training on my exercise bike and eating brown rice bolognaise. Seems to be working so far. 

Oddly enough, the hardest thing on that list is those fucking flutter kicks. People seriously underestimate them, they can be absolute torture.

Substituting Soda for Juice is a horrible idea. Yes, there's more viatmins, but there's just as much, possibly more sugar in juice. Drink water, and eat the actual fruit--not just chips are the devil, so are fruit juices if you aren't actively burning a lot of calories already.
 
(Also, I'm using "you" in general. The idea that fruit juice is a healthy alternative to soda is kind of a myth.)

these posts should be banned from game sites - where are my cheesy poofs

" Oddly enough, the hardest thing on that list is those fucking flutter kicks. People seriously underestimate them, they can be absolute torture. "

" Substituting Soda for Juice is a horrible idea. Yes, there's more viatmins, but there's just as much, possibly more sugar in juice. Drink water, and eat the actual fruit--not just chips are the devil, so are fruit juices if you aren't actively burning a lot of calories already.  (Also, I'm using "you" in general. The idea that fruit juice is a healthy alternative to soda is kind of a myth.) "

But I love hot dogs and chips :(

I'm probably the only person in the history of the world to take a video game testing job (a year ago - don't work there anymore) and actually lose weight.  Just take a 10 minute walk once or twice  a day, avoid more than 1 fried item a day, switch soda for coffee and drink LOTS of water.  I shit you not I weigh what  I did in high school.  Did I forget to mention I drink like a fish?

Kinda week workout program but i guess you're making this for hefty people, who can't do all that much. 
Also don't forget your supplements for working out. 
<--------------------------------------------------------------------- BSN Cell Mass, Syntha-6 and NO-Xplode.

this is an "easy" workout!?!?! O_O Ah well, thanks for the advice and instruction man, I think I'm gonna try doing this!

Thanks for the great thread EpicSteve. I see where you got the first part of your username from. This thread is a God-send for me, because I do need to lose a bit of weight. Seems like a relatively simply way of doing so. What I'd like to know though is why we can't eat hot-dogs during this system?

Do 80 crunches and not get winded O_O oh god... I'm more out of shape than I thought.

I just jog on my treadmill listening to loud music.

Nice! In my case it's not a matter of losing weight but being healthy and physically fit. Need to get over that initial hump when jogging :( But at least I've started to workout with pushups, pullups and crunches :)

pretty good.

I think an easy fix for sodas and energy drinks are sports drinks. I really enjoy drinking these, Gatorade G2, both during workouts and when I'm thirsty. Powerade Zero works just as well, as it has no calories. But yes, water is always the best way to refresh yourself.
 
Although I think some people may find the Flutter Kicks a bit tougher. All of this should probably be done one step at a time.
 
I agree with all of this advice. Good tips, and I'm sure it will help some people get a certain level of fitness into their day.

" Thanks for the great thread EpicSteve. I see where you got the first part of your username from. This thread is a God-send for me, because I do need to lose a bit of weight. Seems like a relatively simply way of doing so. What I'd like to know though is why we can't eat hot-dogs during this system? "

Cool, I need this kind of advice considering I've gained 40 pounds in the past 2 years. I usually feel pretty crappy now, extra lazy.

" This has inspired me to start working out more and eating better. I'm not necessarily fat, but I would like to lose some pounds.  But eff those flutter kicks. Anything but those. "

There is no easy way. Nothing that requires daily discipline is easy. This is as easy as flossing daily, that is, its not easy, cus it requires discipline. I drink nothing but water but that was a response to some military dental work making me afraid to drink anything with sugar in it. I would never say its easy to drink just water even though its second nature, I had to be kind of scarred for life to get onto that regime. 

I'm pretty sure you're the only blogger on this site who writes about how to work on your physique. :p
 
Personally, I've been working on getting in shape for two years now, and it's paid off. I go running thrice a week, swimming once or twice a week, and work out twice a week. For someone who used to be tired after running after like 3 miles, my physique has exponentially improved and I'm now rather athletic, if I do say so myself. Point is, that even if you're dramatically out of shape and would consider yourself incapable of doing the things Steve suggests, will-power and perseverance can make you achieve anything--just don't try to do too much at once.

i do P90X whenever i have the chance. I also bought The Perfect Pushup a year ago. I really dont have much time to workout though since i have other stuff getting in the way.

I prefer coffee myself mostly because I don't have access to it at work.
Flutter kicks remind me of when my wife told me about doing planks.
My work routine was (we're currently taking a break from each other) similar to that but my cardio is and always has been terrible so I'm happy if I can get a 5K done in under 30 minutes. Average is about 32 min though that's every day including walking a mile to & from work.

My morning routine is to roll over and go back to sleep until its the afternoon. I get my exercise from sex in the evenings.
 
I recommend my training regimen to everyone.
 
Not with my girl, fuck you.

I'm trying to gain weight, so I'm doing the opposite and eating as much junk food as I can. It's not working so well. 

" i do P90X whenever i have the chance. I also bought The Perfect Pushup a year ago. I really dont have much time to workout though since i have other stuff getting in the way. "

Do 15 push-ups conservatively and without much difficulty.

" How about if you're a skinny dude who needs some meat on his bones (fuck you college diet) "

See here's the thing, I'm totally having Durgers tonight.

Good post.  Thanks for this.  I will try and implement this to bail my "office belly" somewhat.  For a skinny guy, working an office job surrounded by fast food joints gets you fat quick.