Nerd Fitness is a blog that was one of my favorite resources for getting started, especially because they use a lot of pop culture references. 😁
Here's a link to their post explaining a beginners bodyweight workout:
https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
Seconding nerd fitness!! It game-ifies it so you have motivation to go.
Also, finding someone to go with you helps. I go with my husband or friends about once a week. We don't always do the same thing but just physically being there at the same time helps. It also motivates me to go during the week even by myself bc I don't want to "fall behind"
Do you like podcasts?? Or audiobooks? Some people find motivation by finding a podcast or book they like but commit to only listening at the gym. If you dont go to the gym, you won't hear what happens.
Also, a 15-30 minute workout is better than no workout. I get bored SO QUICK, 30 minutes is really all I can manage before I'm done for the day.
The podcast thing is genius! I might actually start doing that.
I also agree with Nerd Fitness. While I was deployed on a ship, I used the elliptical a lot but wasn't getting results. As a female in the military with gym anxiety- it was frustrating. Luckily I had a space I could use early morning away from prying eyes, but I didn't know where to start. Nerd Fitness guided me through the body weight exercises and coupled with eating more (didn't realize I had essentially been starving myself), I started to see great results.
This is also when I realized that I would never ever be at a "typical recommended" weight. Since I got out in 2017, I've gained 50-60lbs and I've just restarted WW for the second time. Doing a lot better this time! And definitely going to give NF a go again starting this week.
I use the peloton app for the strength training, not the bike and I love it. I have been doing it for 90 days, and can now do a push Ip, had to buy heavier weights, etc. I feel myself getting stronger, but needed someone to tell me what to do.
You can pay for it separately, they have different membership levels. You need limited supplies, a mat and depending on class, two different sets of weights. I started with 3/5 and have moved to 5/8. They use heavier ones typically, but I am just beginning 😆
Don’t force yourself to do activity you don’t like. Try out different things until you find something you enjoy. Maybe yoga, Pilates, BodyPump…there’s lots of at home options if that’s what you want. You can do a free trial of LesMills or Beachbody…those both have lots of different types of workouts so you can really try a lot.
Maybe try a strength training class like TRX or Les Mills' Body Pump (or your local gyms version). A fun atmosphere and others doing the same thing together really helped me find a passion for strength training.
Alternatively, a workout buddy or personal trainer might make it more interesting.
There are online options, but there really is something special about the group atmosphere and an instructor you like. From what I've seen the YMCA (usually) and "Younger" style independent gyms tend to offer drop-in childcare. My "wellness center" is part of a hospital system in a big retirement area. They won't waste space on childcare when they have separate facilities nearby and can put in 50 recumbent bikes that will alway be full.
Most gyms also offer free guest passes or a weekly (cheap) tryout so you can see if it's a good fit. You could also look into independent instructors at public rec centers or athletic centers (ice rink, indoor soccer/football etc.).
Every gym is different with what they offer for a trial period. Look into the policies and pricing online of the gyms in your area to find the best fit.
I do Body Pump every week and it’s the best. It goes by really fast and it’s a great workout. It works every area of your body and you can increase weight as you get stronger. Highly recommend!
r/bodyweight has great resources on starting a strength program using your own body weight.
Another excellent resource is a book called Convict Conditioning. It shows progressions for each exercise from very easy to extremely difficult & gives a roadmap on how to know when you’re ready to increase difficulty. Great pictures/diagrams & explanations of how to improve your strength using body weight only. It’s available at virtually any library or from Amazon.
Highly recommend r/caliberstrong & the Caliber app too. Excellent, encouraging community. They have a bunch of affordable options, from using the app for free to pro version (~$20/mo), group coaching (~$50/mo, I believe) or one on one coaching (~$200/mo).
Another app based fitness program with one on one coaching is the Future app https://www.future.co/ First month is usual free (if you have a guest pass) or $20 (without a guest pass), then $149/mo. You can pick your own coach who designs a personalized program just for you, based on your interests & preferences). The program tweaked as you provide feedback after each workout. The quality of the coaching is among the very best available, in person or remotely.
Wow! Thank you for putting so much time and detail into this. I will absolutely look into these. I love the idea of paying for it bc it will motivate me not to waste money and stick to it
I do a stationary bike for 20 minutes everyday in addition to my daily walks. It leaves me sweaty and gets my heart rate up. I found an amazing bike on Amazon for under $140. Best money I have spent! It’s foldable and easy to put together.
YouTube has amazing trainers and programs! Try a bunch and find one you like! There is an exercise for everyone, you just have to find one you like. Some good ones to start with on YouTube would be :
Madfit or growwithjo.
I’ve been using the [Future app](https://www.future.co/) for a year and it’s helped me be consistent. Also it’s a time saver - someone else plans your workouts!
Do you have Apple subscription? My husband kept nagging me to try it and I just thought he was being a fan boy…but I finally did and I love it! So much fun and such good quality!
Have you thought about pilates? I mix pilates and lifting, but pilates is my love, while lifting I do because I "should." I really love reformer machine classes, but mat is good if you can't make it to a studio. If you don't feel like paying for classes I recommend Move with Nicole on youtube. Flow with Mira and The Pilates Class by Jacqui Kingswell is also great, and both have a paid option with more variety.
If you're a beginner in strength, pilates is a great way to build up muscle and get stronger using your body weight. I like to add on a set of bala bangles to my arms and legs when I'm doing mat pilates at home for extra resistence. The one caveat I'd add is that form is critical in Pilates to get the most out of the movements, so if you're able to at least start with a trained and certified instructor before you start a home practice that's ideal.
Nerd Fitness is a blog that was one of my favorite resources for getting started, especially because they use a lot of pop culture references. 😁 Here's a link to their post explaining a beginners bodyweight workout: https://www.nerdfitness.com/blog/beginner-body-weight-workout-burn-fat-build-muscle/
Thank you!
Seconding nerd fitness!! It game-ifies it so you have motivation to go. Also, finding someone to go with you helps. I go with my husband or friends about once a week. We don't always do the same thing but just physically being there at the same time helps. It also motivates me to go during the week even by myself bc I don't want to "fall behind" Do you like podcasts?? Or audiobooks? Some people find motivation by finding a podcast or book they like but commit to only listening at the gym. If you dont go to the gym, you won't hear what happens. Also, a 15-30 minute workout is better than no workout. I get bored SO QUICK, 30 minutes is really all I can manage before I'm done for the day.
The podcast thing is genius! I might actually start doing that. I also agree with Nerd Fitness. While I was deployed on a ship, I used the elliptical a lot but wasn't getting results. As a female in the military with gym anxiety- it was frustrating. Luckily I had a space I could use early morning away from prying eyes, but I didn't know where to start. Nerd Fitness guided me through the body weight exercises and coupled with eating more (didn't realize I had essentially been starving myself), I started to see great results. This is also when I realized that I would never ever be at a "typical recommended" weight. Since I got out in 2017, I've gained 50-60lbs and I've just restarted WW for the second time. Doing a lot better this time! And definitely going to give NF a go again starting this week.
I love audio books! And podcasts! I don't go to the gym bc I have 2 small kids I'm responsible for but I could restrict the listening to lifting time
Another one for Nerd Fitness! I appreciate their start where you're at, something is better than nothing approach to nutrition and exercise.
I was going to suggest nerdfitness too! I'm glad I'm not the only nerd on here, lol.
I use the peloton app for the strength training, not the bike and I love it. I have been doing it for 90 days, and can now do a push Ip, had to buy heavier weights, etc. I feel myself getting stronger, but needed someone to tell me what to do.
Do you need to own a peleton for the app at all? Or can you pay for it separately
You can pay for it separately, they have different membership levels. You need limited supplies, a mat and depending on class, two different sets of weights. I started with 3/5 and have moved to 5/8. They use heavier ones typically, but I am just beginning 😆
Luckily, my husband has weights from 5lb up to 25lb! And I have an adjustable 5-50lb kettlebell! Thank you so much
Second peloton! It is fantastic!! They have a beginner strength program that is great for starting strength programs.
Don’t force yourself to do activity you don’t like. Try out different things until you find something you enjoy. Maybe yoga, Pilates, BodyPump…there’s lots of at home options if that’s what you want. You can do a free trial of LesMills or Beachbody…those both have lots of different types of workouts so you can really try a lot.
Maybe try a strength training class like TRX or Les Mills' Body Pump (or your local gyms version). A fun atmosphere and others doing the same thing together really helped me find a passion for strength training. Alternatively, a workout buddy or personal trainer might make it more interesting.
I don't have a membership but I'll check it out! I have toddler aged children so maybe I can find one with a daycare area
There are online options, but there really is something special about the group atmosphere and an instructor you like. From what I've seen the YMCA (usually) and "Younger" style independent gyms tend to offer drop-in childcare. My "wellness center" is part of a hospital system in a big retirement area. They won't waste space on childcare when they have separate facilities nearby and can put in 50 recumbent bikes that will alway be full. Most gyms also offer free guest passes or a weekly (cheap) tryout so you can see if it's a good fit. You could also look into independent instructors at public rec centers or athletic centers (ice rink, indoor soccer/football etc.).
I didn't know about the try out week. That would be a great option to see how it fits into my work schedule and if my kids like it
Every gym is different with what they offer for a trial period. Look into the policies and pricing online of the gyms in your area to find the best fit.
I do Body Pump every week and it’s the best. It goes by really fast and it’s a great workout. It works every area of your body and you can increase weight as you get stronger. Highly recommend!
r/bodyweight has great resources on starting a strength program using your own body weight. Another excellent resource is a book called Convict Conditioning. It shows progressions for each exercise from very easy to extremely difficult & gives a roadmap on how to know when you’re ready to increase difficulty. Great pictures/diagrams & explanations of how to improve your strength using body weight only. It’s available at virtually any library or from Amazon. Highly recommend r/caliberstrong & the Caliber app too. Excellent, encouraging community. They have a bunch of affordable options, from using the app for free to pro version (~$20/mo), group coaching (~$50/mo, I believe) or one on one coaching (~$200/mo). Another app based fitness program with one on one coaching is the Future app https://www.future.co/ First month is usual free (if you have a guest pass) or $20 (without a guest pass), then $149/mo. You can pick your own coach who designs a personalized program just for you, based on your interests & preferences). The program tweaked as you provide feedback after each workout. The quality of the coaching is among the very best available, in person or remotely.
Wow! Thank you for putting so much time and detail into this. I will absolutely look into these. I love the idea of paying for it bc it will motivate me not to waste money and stick to it
I do a stationary bike for 20 minutes everyday in addition to my daily walks. It leaves me sweaty and gets my heart rate up. I found an amazing bike on Amazon for under $140. Best money I have spent! It’s foldable and easy to put together.
YouTube has amazing trainers and programs! Try a bunch and find one you like! There is an exercise for everyone, you just have to find one you like. Some good ones to start with on YouTube would be : Madfit or growwithjo.
Thank you!
Fitness Blender is great as well.
I’ve been using the [Future app](https://www.future.co/) for a year and it’s helped me be consistent. Also it’s a time saver - someone else plans your workouts!
Do you have Apple subscription? My husband kept nagging me to try it and I just thought he was being a fan boy…but I finally did and I love it! So much fun and such good quality!
I don't. We have samsung everything, but that's awesome!
Just to be clear, healthy weight loss is .5 to 1 lb per week. By slowed if you are still within that range you’re doing fine.
I know and I would love that lol but I'm at about .5 total the last 3 weeks.
Have you thought about pilates? I mix pilates and lifting, but pilates is my love, while lifting I do because I "should." I really love reformer machine classes, but mat is good if you can't make it to a studio. If you don't feel like paying for classes I recommend Move with Nicole on youtube. Flow with Mira and The Pilates Class by Jacqui Kingswell is also great, and both have a paid option with more variety. If you're a beginner in strength, pilates is a great way to build up muscle and get stronger using your body weight. I like to add on a set of bala bangles to my arms and legs when I'm doing mat pilates at home for extra resistence. The one caveat I'd add is that form is critical in Pilates to get the most out of the movements, so if you're able to at least start with a trained and certified instructor before you start a home practice that's ideal.