Question: I played sports in high school but for the past two years have done a whole lot of nothing. I don’t even really know how to get started again and have little motivation to do so, except I no longer like how look nor who I feel like I am becoming. Can you give me a way to get me started again?
Answer: Change occurs when the pain of remaining the same exceeds the pain required to change. It would seem that you have reached that point. Being out own your own can be overwhelming simply because without self-discipline, the parameters established and enforced by coaches, parents and teachers no longer apply. Weight gain happens in both guys and girls because of unlimited choices in food halls, fast food, and alcohol. By the same token, most if not all, universities have well-equipped gyms and fitness resources for students. You just have to use them.
If you are home on break then you need to take advantage of the warm weather and get out and walk/jog. Do a mile with a combination of walking and jogging to get moving again.
A simple plan to use is two to three sets for each major body part.
- Abs are easy to hit by alternating 3 sets of crunches and reverse crunches.
- The next area is legs and you can start by alternating 3 sets of leg curls and walking lunges.
- Body weight or light barbell squats follow with your emphasis on form and getting your rear end deep which works your entire leg and glutes. Three sets of these doing 10 to 15 reps is a good starting point.
- After legs you should alternate pulldowns for your back with incline dumbbell presses. Do 3 sets of each for 8 to 12 reps.
- Follow those two exercises with low pulley rows and a machine or vertical bench press. Again stay with 8 to 12 reps for three sets.
- Shoulders are next in line with dumbbell side laterals alternated with seated dumbbell shoulder presses. Do 10 reps for three sets of each of these.
- Finish by alternating barbell curls and triceps pressdowns for 3 sets of 10 to 12 reps of each.
Now that you have an idea about how to get started, and that routine is only to get you started. You’ll need another workout within 2 weeks. Motivation comes from results which will take a month at most if you are training intensely and consistently. During this first two weeks you’ll be sore. Use that as motivation to continue because you know if you are sore you are doing something positive for yourself and on the right road to being the best you can be. Choose a concrete goal with your weight loss and a date of completion. Look at the possibility of competition whether it’s physique, a 5k or Warrior Dash. High school is done and now you need to be the best you can be by the time you graduate to grab the job you want.
God bless and keep training,