Whenever you embark on a new ﬁtness regimen, be sure to first get clearance from your physician to make sure it is safe to start exercising.
1.) Start with basic ground up exercises to prevent injury. You can move into more intensive cardio and weight lifting later. “Ground up exercises” include:
30-45 minutes of low intensity, lower impact aerobic exercise like cycling, light jogging or swimming.
Perform basic abdominal, oblique, lateral and back strengthening and stabilization exercises.
Spend at least 8-10 minutes stretching key muscle groups after your workout and spend at least 10-15 minutes doing a low intensity cardiovascular warm up before getting to the main workout.
Initially avoid high impact sports or sports with heavy loading of the ligaments, tendons and joints like racquet sports, football or soccer to prevent injury.
2.) When you have about 1-2 weeks of basic cardio, core strengthening and stabilization, then you can safely start adding in an additional weight lifting workout Z-3 days a week. Give yourself at least a day in between workouts to allow your relatively deconditioned body to heal and adapt to the next workout.
3.) Alternate muscle groups each time you lift weight and work between 3-5 major muscle groups per weight-lifting workout. This will allow enough time to recover between each workout.
4.) Alternate cardiovascular Workouts to prevent your body from coming too efficient with each one. Increased efficiency means decreased calories being burned, making it harder to get that toned, ripped look.
5.) Work out in the mornings before you eat, if you can. You can burn as much as 300 percent more fat (your body exhausts most of its muscle glycogen through the night).
6.) Increasing the intensity or frequency of workouts puts additional stress on your cells, organs and muscle groups. To compensate, you must not only give yourself enough time to recover, but also support your body nutritionally. Start increasing the amount of lean protein. In addition, increase the amount of antioxidants in your diet naturally by increasing the bright colors in your meals. That is, eat more fruits and vegetables, and a daily multivitamin.
7.) Men do better when they have a partner or small group to keep them motivated and to push each other harder during workouts. Get a partner to help you stick to your workout schedule.
8.) Adopt realistic goals. Work on achieving small daily to weekly goals starting with just your daily workout, then progressing to more aggressive goals (i.e., losing no more than a pound a week, or increasing your weight per exercise). You may also try signing up for a summer athletic event like a 5k run or a sprint or Olympic distance triathlon. You are more likely to stick with your workouts if you have goals;
9.) Try a new kind of exercise, especially if you think it is fun. New forms of exercise will work out different muscle groups, to keep the “muscle confusion” factor high and keep you feeling positive about your workouts because you are having fun.
10.) Take advantage of the nicer weather by doing your workouts outside, but don’t forget regular application of sunscreen, adequate hydration due to increased sweating in the heat, and finding shady, safe areas to workout.