I used to hate the gym. I used to have a negative reaction to lifting up a weight, or even the thought of taking a walk. Getting up the courage to work out was one of the hardest thing to do. When I finally realized that I needed to make a change, it was time to find a way to get active and learn how to use my body to do the things it was built to do.
I always had a preconceived notion about working out and that it involved some special talent that I did not have, or could ever gain. I tried the treadmill, the elliptical, weight lifting machines and even biking. Then, one day, a friend introduced me to the game of Squash and I immediately found my way in! I have now been playing squash for over 2 years, two to three times per week and have even started Crossfit to help increase my strength and weightlifting technique.
Transitioning from a lazy couch potato to someone who actively works out 4 days per week was not easy and required much discipline as well as a strong support system. I also realized that it is not as hard as I was making it out to be. One of my favourite images through my research was the hierarchy pyramid of movement by Mark Sisson of Mark’s Daily Apple and The Primal Blueprint: Reprogram your genes for effortless weight loss, vibrant health, and boundless energy.
Step 1: Move Frequently at a Slow Pace
This step involves walking, hiking, cycling or performing easy, slow movements for between 2-5 hours per week – 30 minutes per day of going for a walk outside, riding a bike with a friend or loved one is all you really need.
This is the single most important step in starting to become more active and fit, especially for those people who are just starting out.
Step 2: Lift Heavy Things
Between 1 to 3 times per week, do some heavy lifting. Whether you choose to hit the gym once per week for 10-12 minutes (yes this is possible – see Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week) or simply do some squats, lunges, curls and shoulder presses at home a couple times per week, the important thing is to find a routine that works for you. Body weight exercise (30 Exercises To Do At Home. (Bodyweight Exercises to Lose Fat and Get Healthy)) is also a great option for people that are starting out and don’t want to blow their budget on gym memberships.
Step 3: Sprint
This step requires about 10 minutes of effort per week. Find something that you like to do at maximal effort for a total of 10 minutes per week and make it a routine. This can include running, sprinting or 1 rep max weight lifting for a new Personal Record in a Crossfit Class, this is the toughest but most fun thing to find once you reach this level.
If you are tired of being tired and lazy, and have let that New Year’s resolution pass you by, try getting active with some slow deliberate movements with someone you can be accountable with. Once you start and find the routine that works for you, I promise it will be hard to stop!
Happy Exercising! Get Active and have fun!