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HEALTHandFITNESS.com : 4/29/2017
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  • out of shape, much less muscle than ever .

    Hi,

    I'm in my early thirties and used to be involved with all sports all year round. Since medical school and two kids later, I find myself out of shape and much less muscle than ever before with a "spare tire" that keeps inflating. I recently put in a home gym with a treadmill, pulley weights and dumbbells and am looking for advice on how to get started looking and feeling young again. Your suggestions would be much appreciated not only by me but my wife as well.

    Thanks, DQ



    Hello:

    The Bad News:

    A sad but true reality; after years of athleticism and regular workouts the body takes very little time to get out of condition and start adding extra pounds.

    The Good News:

    It is fixable.

    Great that you have made recent equipment purchases and also that you have decided to make your gym in the home where you can spend more time with the family (hopefully working out together!). Here are some suggestions:

    1. As always, take your time getting back at it...no burnouts or injuries! Many of us who were in shape and want it back, start back to long cardio workouts and heavy weight training like we remembered doing. Wait. Take the next 30-45 days to allow the body time to get into regular routines. Start with lighter weights 3 days and some cardio 3 days for weeks 1 and 2. Build to 4-6 days of activity for approximately 1 hour by month 2. This should include 3-4 days of weights and 3-4 days of cardio. By 3 months you should be exercising 5-6 days each week for about an hour.
    2. Mix up dumbbell routines with weight machine workouts. Specifically design some routines with only dumbbells; others with just the machine; and others that mix the two.
    3. Place the treadmill in a location that gives you a view; and/or has great stereo sound system (or headset); and/or TV (if you watch tv...this is the time to do it). An exercise bike is a great compliment to having a treadmill. DO NOT put the treadmill in your bedroom...To this day I have never seen a treadmill that was next to a bed that didn't have clothes hanging on it...Never!
    4. Try not to forget other cardio workouts, especially any that can be done outdoors. Walking can be all year round and is a good family/couples activity.

    That's it for this time,

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    Good Luck & Keep it Up!

    Darren Rieck

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