The Workout Routine and Eating Plan For The Total Newbie
I sometimes forget that some of you have really never done any serious exercise and most of my advice is for beginners, or possibly intermediates. But you might be pre-beginner (what I call a newbie). If that’s you, or if you have a loved one who needs something really simple to get started, this article is for you. In fact, please forward this to anyone you know who just keeps finding reasons to never get started. I assure you, this will not scare anyone off and after 6 weeks they/you will feel better and more confident, ready to take on the next stage of fitness.
Your First 6 Weeks Of Fitness
After years of never exercising, you are ready to get started. The problem is, you are really out of shape and don’t know where to start. All the routines you see actually seem intimidating – you don’t understand the terminology and they look really hard.
You don’t want to start on something too hard that you give up after a few days.
You may have even read 3 Months To A New You, but maybe even that’s too much for you to start with. Let’s face it, for obese or grossly out of shape people, you need to start with much less intensity.
So here’s a very slow, very easy way to get started. You of course have been cleared by your doctor as being able to exercise, right?
I call it, the Just Help Me Get Started or My First 6 Weeks Of Fitness plan.
Many of you will read the rest of this and say “is that all?” It’s really simple and slow. If you aren’t in too bad of shape or you are already doing some exercise, then this article wasn’t really written for you.
And some of you will dismiss this, saying that “it can’t be this easy to get started.” And so you’ll go back to your couch and your TV and your bag of chips.
But a few of you, I hope, will say “ok, I know I’m terribly out of shape, but I can do this; it doesn’t seem too hard; let me give it a try”.
And once you finish these 6 weeks you will feel better than you’ve felt in years and then be ready for a more typical, less easy routine. For example, the free routine in 3 Months To A New You.
This plan for 6 weeks does require you to learn a few exercises for which you’ll either need a gym membership or a few sets of dumbbells. But trust me, you can do it!
Let’s Take It Day By Day
– Just write down everything you eat. That’s your only objective this week.
Day1 – stretch
Day2 – nothing
Day3 – stretch
Day4 – nothing
Day5 – stretch
Day6 – nothing
Day7 – stretch
So yes, week 1 is just stretching and writing what you eat. You can do that right?
What kind of stretching? Just basic static stretching and movements. Whatever you are comfortable with. If you want something a tad more active, read this (ignore #5). And watch this video for lower body dynamic stretching. If this is too much for you, then just do static stretches – toe touches, ankle holds, wall slides – and throw in some jumping jacks if you can.
Keep writing down what you eat. Now make sure every day this week you eat at least two servings of LEAN complete protein (repeat, LEAN meaning that the grams of protein is at least 10 times as much as the fat content) and two servings of veggies. Every day. No other changes.
This week you do more than stretch. You might be able to do at home.
Day8 – walk until you are tired
Day9 – 3 sets of 10 reps of a pull, 3 sets of 10 reps of a push
Day10 – nothing
Day11 – walk
Day12 – lunges or stairs, leg curls, leg extensions
Day13 – stretch
Day14 – nothing
Newbie examples of a push: push ups, bench press, overhead press. Examples of a pull: pull-ups, rows, lat pull down cable.
Note: when starting, use dumbbells rather than barbells. And under no circumstances are you to do biceps curls when you are just starting out!
Continue the previous week but now cut out 1 piece of junk a day. In other words, when you look back on your week 3, compared to your week 2, you should see one less junk item each day.
Day15-21 repeat previous week’s exercise plan, just try to lift a little heavier, walk a little farther
Continue the previous week but now also make sure you are eating a small healthy breakfast every day. Donuts and coffee isn’t a breakfast. You need a protein and a fruit or veggie. Every day, within 90 minutes of waking.
Day22-28 repeat previous week’s exercise plan, just try to lift a little heavier, walk a little farther
Continue the previous week but add another lean protein and veggie a day. So now you are at 4 lean proteins a day and at least 3 veggies (plus a fruit or veggie for breakfast)
This week we get a little more serious with the lifting.
Day29 – walk farther and faster than ever before
Day30 – 3 sets of 10 reps of a pull, 3 sets of 10 reps of a push, then ANOTHER 3 sets of 10 reps of a different pull, 3 sets of 10 reps of a different push
Day31 – nothing
Day32 – walk
Day33 – lunges or stairs, squats, good mornings
Day34 – 3 sets of 10 reps of a pull, 3 sets of 10 reps of a push, then ANOTHER 3 sets of 10 reps of a different pull, 3 sets of 10 reps of a different push
Day35 – nothing
Continue the previous week but now eliminate one more piece of junk each day.
Day36-42 repeat previous week’s exercise plan, just try to lift a little heavier, walk a little farther and a little faster
So you’ve now finished 6 weeks of gradually increasing exercise and better eating. That was easy right?
So what’s next? Now you are definitely ready for 3 Months To A New You. It’s totally free, so use it!
Have questions? Don’t be afraid to post them in our forum.
Please share this article with anyone you know who is just having trouble getting started!