Why do adults fail at getting in shape? Most adults fail to get into shape quite simply because they don’t make a plan to succeed. What do I mean?
You can’t start walking 10,000 steps a day if you previously were walking 2,000. The same as adults wanting to “cut” nutritionally but are only eating 1800 calories now and exercising daily.
Make a plan
I am a huge fan of start exercising by walking. Every day. Track your daily steps and increase them weekly.
Example:
If you are at 2,000 steps, the rest of the week get to 3,000. No matter where you are – add a 1,000 steps this week.
Wk2
Try to get to 4,000 steps daily. Everyday without fail. If you started higher than add 1,00 steps.
Wk3
5,000 steps now. But everyday without missing a day. No breaks on the weekend or because of a child’s practice or games. Again another 1,000 steps added. Now you are 3,000 steps more than when you started 3 weeks ago.
Wk4
Add another 1,000 steps – if you have been hitting your daily targets and want “faster progress” jump 2,000 steps. You should be hitting between 6,000 and 10,000 steps daily.
At this point a month in you can continue adding steps to your daily routine. Or you can start adding weight lifting.
Lift weights
The benefits of weightlifting are too numerous to list every one but here are some quick and easy to digest ones:
Muscle speeds your metabolism. You will improve your bone density. Muscle will improve your aesthetics. Your self confidence will grow.
How do you want to lift weights?
How you want to lift weights is up to you. Lots of good books on kettlebell training at home, or maybe you want to master moving your body first so you want to focus on gymnastics and body weight movements. Both are “lifting weights”. Maybe you prefer coaching and seeing progress faster. Book a consult with a coaching gym and make progress faster.
I recommend the same gradual build up for weightlifting as I do walking. Slow and steady. 2x a week; one upper body and one lower body session.
Keep walking
Complete this cycle of lifting lower body and upper body 2x a week while continuing to hit your step count daily. Even on the days you lifted.
This plan will help adults not fail at getting into shape. Also it is sustainable. Everyone wants to be in shape now but the number one reason adults fail to get into shape is because they don’t make a plan and then execute the plan.
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