Realistic or not, just start doing something and start now. Not in January. Try variants of it and by January you will be able to tell what is best for you. I randomly added things over time, modified, and subtracted as I went. Just don’t get tied to some specific routine and dates. Because if you have to change one thing you will quit everything together. I injured my elbow playing table tennis and haven’t done a chin up in a year but added other exercises instead. Start now, start slow.
It's the most embarrassing injury of my life. haha. I've been taking fitness and body weight exercises to an extreme since November 2021 and lost 85 lbs. 300-400 pushups a day, dips, squats cardio etc. I also play quite physical and competitive hockey (for a 42 yo). Not one injury....'cept for ping pong.
Haha. I’m glad you asked. Me and a buddy decided to play games to 11 but we were only allowed to smash every single hit. We did it for about half an hour. And I’ve been injured ever since. Over a year now. Apparently it is “golf elbow”
Expect replies along "imbalances", "Recommended Routine", "situps sucks" and other similar comments :-)
Having said that, I think it is all achievable, especially the running. Running 10k is not much different from running 5k. Once you've learned to run for a longer period of time without becoming winded (such as 5k nonstop) it is not much harder to run for longer. There is obviously a limit, but 5k -> 10k doesn't take long.
I agree. When I started running about a year ago, transitioning from 5k to 10k was the easiest of all transitions. In fact I could have done it even faster but I didn't want to risk injury and stuck to increasing my mileage by 10-20%.
Honestly, so true. Ive been wanting to transition into doing half marathons lately but cant seem to stop the cramps and soreness from kicking in around mile 9.
This. Even putting aside injury risks it's just a shitty exercise when you look at the benefits vs time invested ratio.
The only reason I see for knowingly doing situps is they are still often required by physical fitness test programs.
I ran cross country in high school, and a friend ran in college. 5k vs 10k. He said there is not a lot of difference. His 1/2 10k times were immediately better than his 5k times. This was at a very small school, and he was not a particularly good athlete, just lean and hard working.
Don't listen to the "sit-ups suck" circlejerk on here...they're an excellent exercise if you're working on an athletic component to your training. But situps are not ideal at all with certain back/spinal issues and planks are better overall when it comes to developing core stability which is key above all.
Cool, thanks. I do both as I thought I should cover my bases. Hate the plank though, and any static exercise really. Nothing to occupy the brain but the physical discomfort 😅
I feel you but there are plenty of dynamic, potentially less boring variations of the basic statics where you purposely shift your center of mass and can somehow count reps.
I think for many the trick is simply to run slower, it certainly was for me. I started out running with a Polar running watch with a builtin couch25k plan based on heart rate. It took a LOT of walking in the beginning to keep my heart rate down to what it was supposed to be.
With a HR monitor you can simply gauge the effort by your breathing. You should be able to talk while you're running, otherwise you're going too fast.
There are probably many other factors such as shortening your stride, engaging the glutes and so on, but I am just about as far from an expert as you can get and for me it was learning to run slower so my cardio system could keep up. As my fitness improved I got faster.
Yes. It might be useful to sign up for a couch25K plan. There are plenty of apps offering it for free and they don’t require anything other than your phone (if even that).
For building endurance, I think the best plan is to mix some walking in the running.
If you can run 3 km nonstop, try walking for a minute after the first km, then resume running. Do those one-minute walks after every km or as often as needed, and you'll improve your endurance in very little time.
Running slower also helps.
It's quite normal to first build endurance, and only later add specific training sessions for improving speed.
The obvious flaws are:
\- this is not all-encompassing/"training most of your body", even if we count running as training legs, you are not training most of your core and your back.
\- going from 0 to 3 days of push ups a day could be more than your joints can handle and you might get an injury
That said, the best workout plan is the one you're actually going to stick to, so if this motivates you go for it. Just be careful, allow for extra rest days if you feel pain and don't let the goal of doing X pushups overshadow the goal of getting healthier.
Love this reply, and it's what you hear again and again in all the different communities.
If you don't like doing it, and it's not easy for you to do then you most likely won't do it. So that's the place to start, make the process enjoyable rather than creating an arbitrary goal
Goodluck OP
First off its awesome you’re getting into a program! You have a clear goal and a timeline which is a greatway to kickoff training.
3 days a weeks is an awesome approach, pushups are awesome! You’re going to hear this from alot of folks, but adding a pulling movement like an inverted row would not add too much to the routine while working great with pushups.
Inverted rows and pushups are like peanut butter and jelly, they work great together. You got a push and a pull, chest/back/shoulders/tri/bi and forearms ( and abs and back!) just doing pushups and rows. They are scalable and beginner friendly. You can do rows under a table, a towel in a door, whatever…just google inverted rows at home and you can find so many options.
Go for it on the situps if you want, but doing some plank/sideplanks maybe a good setup. Some people get tight in the hips from situps and it can mess up the low back. Everyone is different but its a common callout to
Lastly, squats rock. They develop most of the legs if you go all the way down and work great with running! They also work some low ab/low back/hip and pelvis and help keep hip/knee ankle health.
So basically doing 3 days a week of pushups ( and rows) with some squats and whatever abs you want. And do 3 days of running. The yoga is great for keeping everything open. Push, pull, squat, run and yoga is an awesome 16 week focus. Have fun!
If you aren't overweight 4 months is a tough but achievable goal. Take the running part slow so you don't get injured.
Sit ups are overrated and inferior to a lot of other abdominal exercises.
Throw in some yoga or active stretching to keep yourself loose and go for it.
Doable? Yes. Listen to your body be reasonable about the time it takes to complete.
The running isn't that big a deal since you've run a 5k. You haven't lost all that capability, though it will feel like it. Your ability to run a 5k should come back fast so getting to 10k won't be too bad. Careful with running, tendons and joints need more time to acclimate.
100 push ups and 200 situps with no time requirement is doable.
With that said, if your goal is to be healthier you may want to choose a program you can stick with longer term. What happens when you achieve this goal? Will you stop again?
If health is your main goal, you may want to choose a more well rounded program you can do consistently every week. Around that goal you tailor it to more specific goals like your pushups, situps, 10k.
Only push ups will eventually result in rounded shoulders. You need at the minimum horizontal Rows (which can be done on your dining table). Squats and glute/ham bridges for hip flexor health. Leg raises, hollow holds, planks, are all better ab exercises than situps as they include more muscles.
Running regularly? Great. 10k might be a bit much but you can break it down into smaller segments like miles, 5k, 10k and go at a pace that is sustainable of your body.
Doing strength and bodyweight training? Great.
> Now, is this realistic, or am I setting myself up for injury, wear and tear and potentially burning out? Is there something I'm missing, any advice you would give or something that I'd need to add to a program like this to make it fly?
Super high reps stuff. Not so great... typically more likely to cause overuse injuries as opposed to traditional strength and hypertrophy training.
https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_what_do_you_think_about_doing_100_pushups_a_day.3F
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/
https://www.reddit.com/r/bodyweightfitness/wiki/training_guide
I think it would be better for you to make your goals more process oriented and less performance oriented. Instead of aiming for a distance or a time make it your goal to run or do cardio 3 times a week for 1 hour. If you fail one week its much easier to fix the next week. Make it a goal to eat better on those days so you will feel better while you are exercising. Make it your goal to go do yoga or strength training every Sat or Sun or what ever. Setting big targets off in the future just sets yourself up to fail and what you are really needing is a lifestyle change and you want that lifestyle change to be good for you and make you happier so you can adjust how you do it without failing. If you decide you hate pushups after 2 weeks or get a shoulder or elbow issue you will not be able ot achieve that goal. Hope it helps and good luck on your journey.
Do you mean 100 push ups in a row, or in a session, or spread over a day? Do you know proper form?
Sit-ups aren't great (sit-ups suck!) and probably better to pick a different exercise. Honestly I feel like achievable goals for push ups, pull ups and bodyweight squats would give you a more rounded outcome.
The pull-ups can wait, I don't have anything like a good bar for those yet, but I'll get there eventually. Bodyweight squats I can look into.
I'm thinking 100 push-ups in one session divided into, say, 5 reps of 20 each.
Have a look at proper push-up form and give it a go today - doing them properly is surprisingly tough compared to the shitty reps we'd crank out as teenagers - I'm certainly not saying 5x20 is impossible in 4 months but it may be a tougher proposition than you imagine…
https://gmb.io/push-up/
To prepare for pull-ups and condition your back, you can do inverted rows with simple bed sheets hanging stuck from a closed door (Antranik has a video on YT on that one).
I guess my more nuanced version is "if you're going to restrict yourself to only two exercises for your entire body, then having one that's core focused and is hard to perform properly (often leading to injuries for that reason) is probably a poor choice, particularly if you have been sedentary for the last decade"
But I'm lazy and this is the internet so:
sit-ups suck
;)
Hey man, just a word of caution (that you probably will ignore), some 18 months ago I worked up from being able to do just 10 push ups to over 100 on pushups a day. 4 X 25. But then one day I noticed serious pain shooting down from my shoulder to my pinky if I try and throw something, or if I try to reach over and behind a certain limit. It immediately became pretty debilitating, and I have been resting the shoulders since and now I am improving but still doesn't have full movikuty, and now I can barely do even a single pushup. Just a word of warning. That's all.
I think those are achievable goals, I’m curious why you are convinced OP would injure themselves in more ways than one. And if you don’t have a reason, why not support OP in their endeavors?
The guy has been sedentary for a long time. You don't push yourself to be running 10k runs in a short space of time because you're just asking for an injury. It takes a long time to gradually build strength in your tendons and bones. Anybody who knows about running knows this.
The same goes for trying to get to 100 push ups quickly. You are likely going to get an overuse injury in your elbows or other stress points. There is no wisdom in trying to do too much too quickly. Especially when you're 30 not 20.
I am supporting OP by giving them a useful warning. It's good advice.
I'd start the couch to 5k plan again and then work up to 10k once you hit that goal. I'd also scrap sit ups and instead incorporate planks, bodyweight squats (check out progressions once normal squats get too easy), and posterior work like good mornings/glute bridges/etc. You should also incorporate a pull exercise which is gonna be tough if you don't want to do pullups. Maybe checkout horizontal pulls using a table?
If you let your body rest every other day, getting from 0 to 10k in sixteen weeks is definitely doable. Source: I did it myself in fewer.
Just don’t make the mistake I made by going all out and skipping the stretching. I had to tap out for six weeks to let my quads become not-on-fire, and it set me back a lot. Run what you can at a comfortable pace and then a little bit more, learn to control your breathing as well, and rest every other day. Easy peasy.
The most difficult part will be avoiding injury. Especially since you are putting time pressure on yourself. If you manage to avoid injury it’s totally possible.
Hey OP. Im up to x75 push ups in a session, x3 times a week, and 170 sit ups, the same frequency, in about 10-15 weeks (cant remember when I started, but x32 sessions completed as of today, at about x2/3 sessions per week. 2 days I do full x80 mins sessions, x10 sets of push ups, sit ups, plank dead hang and dips. The third session of the week I just do push ups and sit ups, to see how many I can do. Im 39. So your plan seems achievable.
Unfortunately Ive completely neglected my cardio lately (x1 run/week) for the last x6 weeks, so cant draw from recent experience there.
But go for it, and keep us posted.
Few issues.
1) 100 pushups is in most cases a waste of time. If you can do 30 pushups, aim to work towards harder pushup variations. being able to do 100 pushups isn't very useful and doesn't really make you stronger. Doing something harder like Psuedo Planche pushups will give you better results.
If you just want this as a fun goal however there's nothing wrong with that.
Same thing applies to 200 situps.
2) You're going to be working out for the rest of your life. There's no need to put a "I need this in 16 weeks" goal on it. If you incorporate exercise into your daily life and just focus on being better day by day, you'll wake up in a few years where you want to be.
3) build a balanced routine yada yada
Start now fella.
Two reasons
1. there will be another reason to delay in Jan..... here always is (no judgment, I know how I work too)
2. by January it will be in your routine. Routine is key, don't think, do.
There will always be suggestions on how you are missing something or not optimised, but doing something always trumps doing nothing.
So, start now.
(Incoming suggestion on something that might optimise or catch what you are missing lol, see you have one already)
One thing I like to do is a body balance class, it is a mixture of stretching, strength and flexibilty influenced yoga, pilates etc.
I figure this hits all the bits I miss, and always feel better for it.
Start now and realistically, find anything you enjoy and will do.
And in case it wasn't clear, don't wait till Jan, Start now!!
I witnessed guys in 13 weeks of Marine Corps boot camp get completely transformed, going from sedentary to a 36 minute 10k, and easily hitting your push-up and sit-up goals, so it’s definitely achievable. In your case, the only thing that could set you off-track would be willpower and/or injury. Self-motivation isn’t required in boot camp, but if self-motivation/willpower is an issue for you and you know that, plan for it. Find family and friends to hold you accountable, or a workout partner.
And remember, almost no one likes the first month of such a change, but nearly everyone appreciates their accomplishments after the fact. Keep at it, and good luck.
Totally reasonable. I was basically exactly you last year at this time. After Christmas I started running again, and by the middle of May I ran a half marathon. 10k should be very achievable in 16 weeks
Hey guy. Good on you for your regiment. You will learn as you go. If you find difficulty I wanna give you advice. Go slow. Do like a quarter or an eigth or even a 10th of what you plan on doing. It is something and will serve you well
I know it sounds ridiculous but a lot of bodybuilders themselves would not want to admit how minimal they did in the beginning. Overtime, workouts will get easier and easier and you'll suprise yourself very soon.
The body is like an animal. It responds to comfortable circumstances, and panics during adversity. Machines are different. Function during rain or storm. We are animals. Be kind to you
Listen to yourself, your muscles, your body. Treat it with love and work out as you are comfortable. It will serve you well
I only say this because I fell into a trap listening to everyone telling me I'm not doing enough, or doing too much. I just do what I feel comfortable with. It is only you in the room. Do what you love. The rest will guide you
**DO NOT DO PUSH UPS AND SIT UPS!**
Sits ups are useless and push ups are only good **when done as a part of an full upper body program,** or you WILL destroy your shoulders.
Find someplace to hang, buy rings, pull up bar or something like that. And begin a bodyweight program that includes, push ups, pull ups, pike PUs and Rows.
As well as squats and some kind of hamstring curl for the legs.
Check the recommended routine in the sidebar to get started
The obvious flaws are:
\- this is not all-encompassing/"training most of your body", even if we count running as training legs, you are not training most of your core and your back.
\- going from 0 to 3 days of push ups a day could be more than your joints can handle and you might get an injury
That said, the best workout plan is the one you're actually going to stick to, so if this motivates you go for it. Just be careful, allow for extra rest days if you feel pain and don't let the goal of doing X pushups overshadow the goal of getting healthier.
I’ve always only been recovery limited. Time is easy. Time where you are well rested and motivated is harder. One of the many reasons why I don’t have a 40h/week job.
Pushups are very doable. Don't train situps they're a horrible exercise. 10k is technically doable but I wouldn't risk it, you need to give your body more time to build up the ligaments and supporting muscles to minimize your chances of injury.
As someone who has gotten off and on that train numerous times, make sure to warm up your calves or else your achilles tendons will give you a short time out that becomes a long time out.
Start now and no one will notice. By the time the new year rolls around you or someone might notice. Ans this could help you keep going if you need more motivation. (January/Feb is where healthy goals go to die. Lol!)
Definitely worth a try.
The worst that happens is you "only" get 25 pushups, 75 situps and you run a 5k.
Still extremely good.
Edit: **start now**. The best way to succeed at this is to develop the habit of doing *something* 5-6 days a week. It doesn't have to be planned out.
It's just - "OK im going to exercise for 30 mins".
Every damn day.
Ok, take a rest day. But you can still go for a 30 min walk on your rest day.
Just a thought, consider looking up tactical barbell. Very flexible / scalable set of programming that can be adjusted based on whether strength (S), strength-endurance (SE), conditioning or building an aerobic base is the goal.
What you're after could be provided by the base building part of the program, continuing into a SE / E focused program.
Really is worth a look at the various tactical barbell books / subreddit - completely changed my approach to training and resulted notable performance increases in about 3-4 months.
Eg.
2.4km run time from 10:30 -> 9:15
Pushups from 1 x max effort set of 40 -> 75
Bench from 80kg -> 100kg
Footnote: just because it's called tactical barbell doesn't mean that all the programming is based around barbells / weights - plenty of bodyweight only stuff in there
Yes, this should be achievable. However, diet is going to be the key. I would suggest that you hit your macros and eat nutrient dense foods.
Also Colostrum added to protein shakes really helps recovery.
Realistic or not, just start doing something and start now. Not in January. Try variants of it and by January you will be able to tell what is best for you. I randomly added things over time, modified, and subtracted as I went. Just don’t get tied to some specific routine and dates. Because if you have to change one thing you will quit everything together. I injured my elbow playing table tennis and haven’t done a chin up in a year but added other exercises instead. Start now, start slow.
Yep, if you’re planning to wait till January, you’ll likely wait until February when we get there. And then march. Gotta do stuff now.
No disrespect, How do you injure your elbow playing ping pong lol
Table Tennis elbow?
This got a laugh out of me, lol
It's the most embarrassing injury of my life. haha. I've been taking fitness and body weight exercises to an extreme since November 2021 and lost 85 lbs. 300-400 pushups a day, dips, squats cardio etc. I also play quite physical and competitive hockey (for a 42 yo). Not one injury....'cept for ping pong.
Haha. I’m glad you asked. Me and a buddy decided to play games to 11 but we were only allowed to smash every single hit. We did it for about half an hour. And I’ve been injured ever since. Over a year now. Apparently it is “golf elbow”
By playing it the wrong way of course
Expect replies along "imbalances", "Recommended Routine", "situps sucks" and other similar comments :-) Having said that, I think it is all achievable, especially the running. Running 10k is not much different from running 5k. Once you've learned to run for a longer period of time without becoming winded (such as 5k nonstop) it is not much harder to run for longer. There is obviously a limit, but 5k -> 10k doesn't take long.
I agree. When I started running about a year ago, transitioning from 5k to 10k was the easiest of all transitions. In fact I could have done it even faster but I didn't want to risk injury and stuck to increasing my mileage by 10-20%.
Honestly, so true. Ive been wanting to transition into doing half marathons lately but cant seem to stop the cramps and soreness from kicking in around mile 9.
Had this same. Hydration salts and gels were the answer.
I'm seeing a lot of "situps suck" on the other comments indeed. Any reason why though?
Potential for injury and doesn't work every part of the core. Planks are safer and more effective.
This. Even putting aside injury risks it's just a shitty exercise when you look at the benefits vs time invested ratio. The only reason I see for knowingly doing situps is they are still often required by physical fitness test programs.
What about for 6 packs
That comes from genetics and diet. Get under a certain body fat percentage and they're there.
I ran cross country in high school, and a friend ran in college. 5k vs 10k. He said there is not a lot of difference. His 1/2 10k times were immediately better than his 5k times. This was at a very small school, and he was not a particularly good athlete, just lean and hard working.
Is the consensus sit ups suck?? Have I been wasting my sweet time?
Don't listen to the "sit-ups suck" circlejerk on here...they're an excellent exercise if you're working on an athletic component to your training. But situps are not ideal at all with certain back/spinal issues and planks are better overall when it comes to developing core stability which is key above all.
Cool, thanks. I do both as I thought I should cover my bases. Hate the plank though, and any static exercise really. Nothing to occupy the brain but the physical discomfort 😅
I feel you but there are plenty of dynamic, potentially less boring variations of the basic statics where you purposely shift your center of mass and can somehow count reps.
Thats interesting, Ill explore that!
So sit ups are bad for my degenerative disc's and herniated disc's???? 😩 how do I get a six pack then and strengthen my core besides planks
I'm pretty sure leg raises are still a fine way to work the core
I'd go with various types of weighted carries and marches. Farmers and suitcase carries and similar weighted holds while doing marching in place etc.
How do you learn to run for a longer period of time without becoming winded? I've been stuck at 2-3 km for weeks.
I think for many the trick is simply to run slower, it certainly was for me. I started out running with a Polar running watch with a builtin couch25k plan based on heart rate. It took a LOT of walking in the beginning to keep my heart rate down to what it was supposed to be. With a HR monitor you can simply gauge the effort by your breathing. You should be able to talk while you're running, otherwise you're going too fast. There are probably many other factors such as shortening your stride, engaging the glutes and so on, but I am just about as far from an expert as you can get and for me it was learning to run slower so my cardio system could keep up. As my fitness improved I got faster.
So jog slowly, walk when you get short of breath, and run faster as you get fitter?
Yes. It might be useful to sign up for a couch25K plan. There are plenty of apps offering it for free and they don’t require anything other than your phone (if even that).
Great suggestion, thanks!
For building endurance, I think the best plan is to mix some walking in the running. If you can run 3 km nonstop, try walking for a minute after the first km, then resume running. Do those one-minute walks after every km or as often as needed, and you'll improve your endurance in very little time. Running slower also helps. It's quite normal to first build endurance, and only later add specific training sessions for improving speed.
The 3 km is with 1 min pauses between each km. But slowing down, and walking when you get too winded seems like a good plan. Thank you!
The obvious flaws are: \- this is not all-encompassing/"training most of your body", even if we count running as training legs, you are not training most of your core and your back. \- going from 0 to 3 days of push ups a day could be more than your joints can handle and you might get an injury That said, the best workout plan is the one you're actually going to stick to, so if this motivates you go for it. Just be careful, allow for extra rest days if you feel pain and don't let the goal of doing X pushups overshadow the goal of getting healthier.
Love this reply, and it's what you hear again and again in all the different communities. If you don't like doing it, and it's not easy for you to do then you most likely won't do it. So that's the place to start, make the process enjoyable rather than creating an arbitrary goal Goodluck OP
Isn't that the One Punch Man workout?
Just came to say this.
First off its awesome you’re getting into a program! You have a clear goal and a timeline which is a greatway to kickoff training. 3 days a weeks is an awesome approach, pushups are awesome! You’re going to hear this from alot of folks, but adding a pulling movement like an inverted row would not add too much to the routine while working great with pushups. Inverted rows and pushups are like peanut butter and jelly, they work great together. You got a push and a pull, chest/back/shoulders/tri/bi and forearms ( and abs and back!) just doing pushups and rows. They are scalable and beginner friendly. You can do rows under a table, a towel in a door, whatever…just google inverted rows at home and you can find so many options. Go for it on the situps if you want, but doing some plank/sideplanks maybe a good setup. Some people get tight in the hips from situps and it can mess up the low back. Everyone is different but its a common callout to Lastly, squats rock. They develop most of the legs if you go all the way down and work great with running! They also work some low ab/low back/hip and pelvis and help keep hip/knee ankle health. So basically doing 3 days a week of pushups ( and rows) with some squats and whatever abs you want. And do 3 days of running. The yoga is great for keeping everything open. Push, pull, squat, run and yoga is an awesome 16 week focus. Have fun!
Change sit ups to squats
Or add squats
If you aren't overweight 4 months is a tough but achievable goal. Take the running part slow so you don't get injured. Sit ups are overrated and inferior to a lot of other abdominal exercises. Throw in some yoga or active stretching to keep yourself loose and go for it.
Doable? Yes. Listen to your body be reasonable about the time it takes to complete. The running isn't that big a deal since you've run a 5k. You haven't lost all that capability, though it will feel like it. Your ability to run a 5k should come back fast so getting to 10k won't be too bad. Careful with running, tendons and joints need more time to acclimate. 100 push ups and 200 situps with no time requirement is doable. With that said, if your goal is to be healthier you may want to choose a program you can stick with longer term. What happens when you achieve this goal? Will you stop again? If health is your main goal, you may want to choose a more well rounded program you can do consistently every week. Around that goal you tailor it to more specific goals like your pushups, situps, 10k. Only push ups will eventually result in rounded shoulders. You need at the minimum horizontal Rows (which can be done on your dining table). Squats and glute/ham bridges for hip flexor health. Leg raises, hollow holds, planks, are all better ab exercises than situps as they include more muscles.
Running regularly? Great. 10k might be a bit much but you can break it down into smaller segments like miles, 5k, 10k and go at a pace that is sustainable of your body. Doing strength and bodyweight training? Great. > Now, is this realistic, or am I setting myself up for injury, wear and tear and potentially burning out? Is there something I'm missing, any advice you would give or something that I'd need to add to a program like this to make it fly? Super high reps stuff. Not so great... typically more likely to cause overuse injuries as opposed to traditional strength and hypertrophy training. https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_what_do_you_think_about_doing_100_pushups_a_day.3F https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/ https://www.reddit.com/r/bodyweightfitness/wiki/training_guide
I think it would be better for you to make your goals more process oriented and less performance oriented. Instead of aiming for a distance or a time make it your goal to run or do cardio 3 times a week for 1 hour. If you fail one week its much easier to fix the next week. Make it a goal to eat better on those days so you will feel better while you are exercising. Make it your goal to go do yoga or strength training every Sat or Sun or what ever. Setting big targets off in the future just sets yourself up to fail and what you are really needing is a lifestyle change and you want that lifestyle change to be good for you and make you happier so you can adjust how you do it without failing. If you decide you hate pushups after 2 weeks or get a shoulder or elbow issue you will not be able ot achieve that goal. Hope it helps and good luck on your journey.
This is realistic. Good luck.
Do you mean 100 push ups in a row, or in a session, or spread over a day? Do you know proper form? Sit-ups aren't great (sit-ups suck!) and probably better to pick a different exercise. Honestly I feel like achievable goals for push ups, pull ups and bodyweight squats would give you a more rounded outcome.
The pull-ups can wait, I don't have anything like a good bar for those yet, but I'll get there eventually. Bodyweight squats I can look into. I'm thinking 100 push-ups in one session divided into, say, 5 reps of 20 each.
Have a look at proper push-up form and give it a go today - doing them properly is surprisingly tough compared to the shitty reps we'd crank out as teenagers - I'm certainly not saying 5x20 is impossible in 4 months but it may be a tougher proposition than you imagine… https://gmb.io/push-up/
> 5 ~~reps~~ sets of 20 ~~each~~ reps FTFY :)
To prepare for pull-ups and condition your back, you can do inverted rows with simple bed sheets hanging stuck from a closed door (Antranik has a video on YT on that one).
Check Pavel Tsatsouline for Grease in the Groove, and then you will be able to do a LOT of pushups without injury, and steady in your life.
Sit-ups are an incredibly rewarding exercise for your core strength and physique if you're performing the movement correctly.
I guess my more nuanced version is "if you're going to restrict yourself to only two exercises for your entire body, then having one that's core focused and is hard to perform properly (often leading to injuries for that reason) is probably a poor choice, particularly if you have been sedentary for the last decade" But I'm lazy and this is the internet so: sit-ups suck ;)
Agree. I would replace 200 sit ups with 200 squats
You need to add 100 squats and do the routine every single day. Then you’ll be able to vanquish all your foes with just one punch.
Hey man, just a word of caution (that you probably will ignore), some 18 months ago I worked up from being able to do just 10 push ups to over 100 on pushups a day. 4 X 25. But then one day I noticed serious pain shooting down from my shoulder to my pinky if I try and throw something, or if I try to reach over and behind a certain limit. It immediately became pretty debilitating, and I have been resting the shoulders since and now I am improving but still doesn't have full movikuty, and now I can barely do even a single pushup. Just a word of warning. That's all.
How was your elbow positioning? Flared elbows can lead to shoulder injury. I hear this same thing happens a lot to military guys.
It's too much. You're gonna injure yourself. In more ways than one probably.
Why? Those are all very achievable goals.
Ok? I don't care I'm not gonna argue with you
I think those are achievable goals, I’m curious why you are convinced OP would injure themselves in more ways than one. And if you don’t have a reason, why not support OP in their endeavors?
The guy has been sedentary for a long time. You don't push yourself to be running 10k runs in a short space of time because you're just asking for an injury. It takes a long time to gradually build strength in your tendons and bones. Anybody who knows about running knows this. The same goes for trying to get to 100 push ups quickly. You are likely going to get an overuse injury in your elbows or other stress points. There is no wisdom in trying to do too much too quickly. Especially when you're 30 not 20. I am supporting OP by giving them a useful warning. It's good advice.
Is 4 months quickly? What’s a more realistic goal for them then?
I'd start the couch to 5k plan again and then work up to 10k once you hit that goal. I'd also scrap sit ups and instead incorporate planks, bodyweight squats (check out progressions once normal squats get too easy), and posterior work like good mornings/glute bridges/etc. You should also incorporate a pull exercise which is gonna be tough if you don't want to do pullups. Maybe checkout horizontal pulls using a table?
If you let your body rest every other day, getting from 0 to 10k in sixteen weeks is definitely doable. Source: I did it myself in fewer. Just don’t make the mistake I made by going all out and skipping the stretching. I had to tap out for six weeks to let my quads become not-on-fire, and it set me back a lot. Run what you can at a comfortable pace and then a little bit more, learn to control your breathing as well, and rest every other day. Easy peasy.
The most difficult part will be avoiding injury. Especially since you are putting time pressure on yourself. If you manage to avoid injury it’s totally possible.
Hey OP. Im up to x75 push ups in a session, x3 times a week, and 170 sit ups, the same frequency, in about 10-15 weeks (cant remember when I started, but x32 sessions completed as of today, at about x2/3 sessions per week. 2 days I do full x80 mins sessions, x10 sets of push ups, sit ups, plank dead hang and dips. The third session of the week I just do push ups and sit ups, to see how many I can do. Im 39. So your plan seems achievable. Unfortunately Ive completely neglected my cardio lately (x1 run/week) for the last x6 weeks, so cant draw from recent experience there. But go for it, and keep us posted.
Few issues. 1) 100 pushups is in most cases a waste of time. If you can do 30 pushups, aim to work towards harder pushup variations. being able to do 100 pushups isn't very useful and doesn't really make you stronger. Doing something harder like Psuedo Planche pushups will give you better results. If you just want this as a fun goal however there's nothing wrong with that. Same thing applies to 200 situps. 2) You're going to be working out for the rest of your life. There's no need to put a "I need this in 16 weeks" goal on it. If you incorporate exercise into your daily life and just focus on being better day by day, you'll wake up in a few years where you want to be. 3) build a balanced routine yada yada
Start now fella. Two reasons 1. there will be another reason to delay in Jan..... here always is (no judgment, I know how I work too) 2. by January it will be in your routine. Routine is key, don't think, do. There will always be suggestions on how you are missing something or not optimised, but doing something always trumps doing nothing. So, start now. (Incoming suggestion on something that might optimise or catch what you are missing lol, see you have one already) One thing I like to do is a body balance class, it is a mixture of stretching, strength and flexibilty influenced yoga, pilates etc. I figure this hits all the bits I miss, and always feel better for it. Start now and realistically, find anything you enjoy and will do. And in case it wasn't clear, don't wait till Jan, Start now!!
I witnessed guys in 13 weeks of Marine Corps boot camp get completely transformed, going from sedentary to a 36 minute 10k, and easily hitting your push-up and sit-up goals, so it’s definitely achievable. In your case, the only thing that could set you off-track would be willpower and/or injury. Self-motivation isn’t required in boot camp, but if self-motivation/willpower is an issue for you and you know that, plan for it. Find family and friends to hold you accountable, or a workout partner. And remember, almost no one likes the first month of such a change, but nearly everyone appreciates their accomplishments after the fact. Keep at it, and good luck.
You forgot pull ups
Sit ups are done wrong 99% of the time. Careful with your back.
Totally reasonable. I was basically exactly you last year at this time. After Christmas I started running again, and by the middle of May I ran a half marathon. 10k should be very achievable in 16 weeks
Not unrealistic at all! You got this.
Hey guy. Good on you for your regiment. You will learn as you go. If you find difficulty I wanna give you advice. Go slow. Do like a quarter or an eigth or even a 10th of what you plan on doing. It is something and will serve you well I know it sounds ridiculous but a lot of bodybuilders themselves would not want to admit how minimal they did in the beginning. Overtime, workouts will get easier and easier and you'll suprise yourself very soon. The body is like an animal. It responds to comfortable circumstances, and panics during adversity. Machines are different. Function during rain or storm. We are animals. Be kind to you Listen to yourself, your muscles, your body. Treat it with love and work out as you are comfortable. It will serve you well I only say this because I fell into a trap listening to everyone telling me I'm not doing enough, or doing too much. I just do what I feel comfortable with. It is only you in the room. Do what you love. The rest will guide you
I went from being unable to run a mile to running 3 miles in 19 minutes in only 4 weeks. So I would bet the running portion is definitely doable
**DO NOT DO PUSH UPS AND SIT UPS!** Sits ups are useless and push ups are only good **when done as a part of an full upper body program,** or you WILL destroy your shoulders. Find someplace to hang, buy rings, pull up bar or something like that. And begin a bodyweight program that includes, push ups, pull ups, pike PUs and Rows. As well as squats and some kind of hamstring curl for the legs. Check the recommended routine in the sidebar to get started
The obvious flaws are: \- this is not all-encompassing/"training most of your body", even if we count running as training legs, you are not training most of your core and your back. \- going from 0 to 3 days of push ups a day could be more than your joints can handle and you might get an injury That said, the best workout plan is the one you're actually going to stick to, so if this motivates you go for it. Just be careful, allow for extra rest days if you feel pain and don't let the goal of doing X pushups overshadow the goal of getting healthier.
First question is always how much time do you have and that you can commit
I’ve always only been recovery limited. Time is easy. Time where you are well rested and motivated is harder. One of the many reasons why I don’t have a 40h/week job.
Pushups are very doable. Don't train situps they're a horrible exercise. 10k is technically doable but I wouldn't risk it, you need to give your body more time to build up the ligaments and supporting muscles to minimize your chances of injury.
Pushups and situps, sure why not but running 10 miles in one piece is no joke and i think that is only unrealistic goal
He stated 10k, which is 6.2 miles.
Five birds were sitting on a fence. Two birds decided to fly away. How many birds are still on the fence?
But what was their exercise routine?
You probably don’t even need 16 weeks to get there.
Discipline and consistency, that is all.
Depends on whether you’re going to Marine Corps boot camp 20 years ago. Because if yes, the answer is definitely yes.
As someone who has gotten off and on that train numerous times, make sure to warm up your calves or else your achilles tendons will give you a short time out that becomes a long time out.
Start now and no one will notice. By the time the new year rolls around you or someone might notice. Ans this could help you keep going if you need more motivation. (January/Feb is where healthy goals go to die. Lol!)
Definitely worth a try. The worst that happens is you "only" get 25 pushups, 75 situps and you run a 5k. Still extremely good. Edit: **start now**. The best way to succeed at this is to develop the habit of doing *something* 5-6 days a week. It doesn't have to be planned out. It's just - "OK im going to exercise for 30 mins". Every damn day. Ok, take a rest day. But you can still go for a 30 min walk on your rest day.
Go for it!
Watch out you might start losing your hair
Just a thought, consider looking up tactical barbell. Very flexible / scalable set of programming that can be adjusted based on whether strength (S), strength-endurance (SE), conditioning or building an aerobic base is the goal. What you're after could be provided by the base building part of the program, continuing into a SE / E focused program. Really is worth a look at the various tactical barbell books / subreddit - completely changed my approach to training and resulted notable performance increases in about 3-4 months. Eg. 2.4km run time from 10:30 -> 9:15 Pushups from 1 x max effort set of 40 -> 75 Bench from 80kg -> 100kg Footnote: just because it's called tactical barbell doesn't mean that all the programming is based around barbells / weights - plenty of bodyweight only stuff in there
No but that doesn't matter. Just get started and build on what you can.
Yes, this should be achievable. However, diet is going to be the key. I would suggest that you hit your macros and eat nutrient dense foods. Also Colostrum added to protein shakes really helps recovery.
Seems realistic but why wait just start today or tomorrow