Start small, gain big

One day, you’re sitting on the couch eating Cheez-Its and Oreos. You look around at the soda cans littering the coffee table, the empty fast food wrappers, and look down at the crumbs in your lap. You get exhausted just walking to the mailbox and have a hard time breathing in general.

You get inspired to make some lifestyle changes. You can’t live like this anymore. It’s not fair to you and it is not fair to your family.

Congratulations! That’s the first step. Then, you make the second and start walking around your neighborhood every night. You gradually decrease the fast food and replace it with home cooked, healthier meals. Fantastic. You do that for a while and then decide to take the next step and go to the gym. This is where everything falls apart.

You suddenly feel self-conscious, the machines are intimidating, and there are other members of both genders lifting heavy looking weights. You don’t know where to start, so you give up and go grab a burger for comfort.

Don’t do that! The easiest starting point is still at home. Bodyweight exercises are simple and can even help your balance and coordination improve before getting to the equipment in a fitness center.

Once you get to the fitness center, don’t be afraid to ask a staff member about how to use the machines, if you don’t quite feel comfortable using free weights just yet.

Let’s get back to those body weight exercises. I’m going to give you a few just to get you started. These are basic, beginner exercises that shouldn’t be too difficult.  Push yourself, though, and don’t give up.

Note: For how to perform, I’m going to be borrowing some YouTube videos because seeing the exercise is often better than trying to follow typed instructions.

1) Wall Sit - Works quadriceps, glutes, and calves. Hold for 20-30 seconds, increasing by 5 seconds, 2-3 times each.

  

22) Reverse Crunch - Works lower abs (an area often left out). Do 12-15 reps and 2-3 times.

3) Plank Pose - It is simple enough to perform anywhere, and it works your body’s entire core. It also can help to elongate the spine, strengthen the arms and wrists, and increase balance. Repeat 2-3 times.

4) The Superman Pose– The Superman Pose targets the three main muscles that run along the spine and helps to prevent injuries, improve posture, and eliminate back and neck pain. Repeat the exercise 2-3 times.

These are just four basic exercises to get you started. Don't give up and if you need to, get a friend to start 

your journey with you. In that case, don't let each other give up. You can be successful. It just takes time 

and a little bit of pain.

Just remember, sweat is just fat crying its way out of your body.