I know the feeling. You already have all the information you need, and want to dive straight into getting in shape right away. And to be honest, you're right. The best way to learn and get to your goal fast, is to just START! You can make adjustments or even change your routine as you go along and learn what works for you. Don't worry, I'll keep you informed and help guide throughout your journey and constantly add helpful content. Let's get started:
The following exercise programs are the only ones I can confidently recommend at the moment. One I have been following myself, and the other I know to work just as well and has thoroughly proven itself. (I know your time is valuable, so I cannot in good conscious recommend something I haven’t participated in myself, or know through research and trusted resources, to be good enough to comfortably recommend).
I only have 2 requests before continuing. I enjoy writing these posts, providing you with as much information as possible and helping you in reaching your goals. Writing these posts takes time, effort and research though. The only thing I ask in return, is that you support me by following the links I provide on these pages. In that way you are supporting me and helping me to continue writing these posts and provide you with as much information as possible to keep you informed.
Secondly, regarding this post specifically: If you are over 35 and haven’t been physically active for more than a year, please go for quick physical check-up at your general practitioner. I still have a lot to share with you in future articles, but I need you to be healthy in order to do so. I understand the enthusiasm and eagerness to get started, but your health comes first!
Let's look at the programs: There is nothing exceptional about them. No revealing some “secret to overnight success” and no “magical supplement that will make lose fat and gain muscle while you sleep”. You will not get the the perfect body in 3 weeks. You will not lose 20 pounds in a month. You will not look like a professional bodybuilder in the same period of time.
You WILL have to do some exercise, and do it consistently. You MUST be willing to make some minor changes to your diet. You will not be able to take some magic supplement every day, and sit back and eat what you want, while your body is transformed into a toned and muscular piece of art.
If you are still reading, I am quite convinced you are indeed serious and committed to getting in shape, and really willing to do something about it. So, here is the good news…
These programs cut right through all the myths and misconceptions, promoted by some “exercise & fitness gurus” and mainstream muscle and fitness industry (read my article about these myths and misconceptions here). They are designed for real people, with training routines and nutritional plans that actually DO work, and have been proven over and over again, and stood the test of time.
And here is the best part:
1- They save you hours per week in the gym (or wherever you are working out).
2- You are NOT limited by age (even people in their sixties and seventies are getting remarkable results).
So here they are:
This by far the best complete program I ever came across. This is the exercise program I started following after my ordeal with cancer (read my story). It not only helped me get back into shape in record time, it also set me on the path to living a healthy lifestyle.
My biggest reasons for recommending this so strongly, is that it not only saves you a lot of time, it is also aimed at men and women of ALL ages. The authors of this program are both over 50 years old, with the main author being the editor of a major bodybuilding magazine for more than 20 years.
I am not going to explain it in detail, as they have a whole article explaining every detail before introducing their program. I am still using this system today at age 46 as my own training regime. I only made minor changes to some exercises and nutritional requirements to better suite my own specific body. Enough said!
I would have preferred that everyone starts with my first recommendation, as it is such a complete and effective program to lay the foundation for your development. However, there may be a quite a few of you who already made a start and have been working out for a while. Especially for you I can recommend my next 2 favorite workout plans:
This program has exactly the same goal as my first recommendation. It is also aimed at getting men and women of all ages to get in shape. There is some variation in the types of exercises. They also differ a bit when it comes to nutrition and have a slightly different approach.
The biggest different however, is in the the intensity of this system and the discipline required. In general, as beginner, you may find it a bit tough to stick to the strict exercise and diet plan, as it does not provide as much leeway as “Old School New Body) in terms of adjusting at your own pace. If you are pressed for time, this book subscribes to workouts lasting approximately one hour, so just take that into account when choosing a workout-program.
I just don’t want you to be overwhelmed and putt off, as I am trying to encourage everyone to create a lifestyle, not a short-term solution. One other difference, is that this program is aimed more towards men and their more specific requirements. Which brings me to its sister-book:
Written by the same author, and basically exactly the same as its cousin, “Bigger Leaner stronger”, this program only differs from the former, as its aimed at women more specifically and their unique physical requirements. Apart from this difference, the basics of these 2 systems are same. Therefore, my comments and concerns are exactly the same.
Please don’t get me wrong, I wholeheartedly recommend these last 2 exercise programs, and it’s perfectly suited for beginners as well. I just feel that if you’re over 35 or starting from scratch, “Old School New Body” may be an easier way to get your feet wet.
And there you have it. No more excuses (just kidding). You can visit these links and decide for yourself which will suite you best. You can’t go wrong with either one, and they are by no means the only effective systems or training regimes out there, but are one of the best to start out with.
If you are interested, leave me a comment or message, and in future posts I will show you some ways in which you can customize these programs to better suite your body type and nutritional requirements. I will also address methods to “step it up” and get better or more specific results, depending on whether you want to get even leaner or perhaps build more muscle.
As always, feel free to leave me a comment or suggestion, and remember to join my mailing list to get informed whenever a new article is released, as well as helpful hints & tips and news on new developments.
In future posts, I will be addressing specific nutritional requirements, adjustments in your training to match your body and discuss a few controversial subjects…
See you in the next post!