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How to Start Exercising When You Are Out of Shape – Easy Start!

How to Start Exercising When You Are Out of Shape for men and women

If You’re out of Shape, It’s Not Too Late

Each day thousands of people all around the world decide that it is too late to get in shape and turn their life around. They have endless lists of excuses that hold them back. It’s a shame because the reality is for every person who believes it’s too late, another person is putting in the work to make it happen.

Luckily, you know you have the power to get into shape no matter where you’re starting. Most Americans are trying to get fit over the age of 40, it slows you down. You know you can work to improve your life through increased fitness. Even if you end up with uneven abs 😉intermittent fasting results guide tips

The question is: how to start exercising when you are out of shape?
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It’s Been Years Since You’ve Exercised

Maybe it’s been years since you’ve gone to the gym or gone for a run. Perhaps you used to love going on hikes, but life slowly got in the way. The reality is, you are who you are today because of your past actions, but what you do from today forward can shape the rest of your life. Self determination is the key ingredient to the recipe for good habits.

Before you begin following any exercise plan, it’s always helpful to focus on your “why.” Why do you want to lose weight? Why do you want to start exercising again? Being crystal clear on your goals will help you navigate the inevitable challenges of changing your behavior and give you the edge to push through when you feel like giving up.

If you’re looking to finally get back into shape or begin exercising seriously for the first time, it’s crucial you be honest with where you’re at. Don’t set a goal of running two marathons next month if you’ve never successfully run around the block. Be realistic in where you’re starting from, so you can develop and follow the plan that is right for you.

Right now, the important thing is to decide, yes decide, that you are going to commit to getting into the best shape of your life. It won’t be easy, there will be ups and downs, but making that commitment is the first step into getting back into shape and taking control of your health.

If you want to know how to start exercising when you are out of shape, let’s look at where to start taking action.

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Following a Bodyweight Regime to Kickstart Your Goal

Now that you’ve decided to make exercise a priority in your life, that’s step 1. The next step is deciding on a plan that will work for you. One of the most effective ways to build the habit of exercise is by using bodyweight exercises to kickstart your goal.

It’s likely your motivation is very high right now, which is excellent, but you want to build a plan that will last even when your motivation begins to disappear. Trust us when we say, starting small is the best way to start exercising after a long time.

One of the most common mistakes people make when starting a new exercise routine is trying to do too much too soon. Instead of taking a long-term approach, it’s easy to fall into the trap of wanting results now and taking extreme measures to get there. However, if you’re looking to lose weight sustainably and effectively, it’s best to start small and work your way up over time.

For example, if you’ve never consistently done push-ups before, slow down. It would likely be a mistake to commit to doing one thousand push-ups a day. If you find yourself exhausted after a walk to the park slow down. You probably won’t want to do hundreds of jumping jacks right away.

Taking things slow with your new exercise routine will help you build momentum and form those helpful, positive habits for good. Even taking the step to shop for some actual exercise outfit will be a step in the right direction.

For starters, begin with bodyweight exercises that aren’t too challenging but that require some effort. For you, that might be doing ten push-ups in the morning or at night. Maybe that means doing 50 sit-ups when you wake up.

Your routine could look something like this:

  • Brisk 15-minute walk after waking up
  • Two sets of 10 pushups
  • Shower
  • Breakfast
  • Head to work

The key ingredient of a successful exercise routine is ensuring you do some form of exercise on a regular basis and find a method that works for you.

Obesity & Being out of Shape Can Be Fixed with Diet

Now that you’ve developed an exercise routine that you feel comfortable with, it is time to make any tweaks to your diet which can help you lose weight and get back in shape quickly!

Again, one of the biggest mistakes most people make is trying to do too much too quickly. The foods we eat on a regular basis are habits, and trying to change our habits overnight is only setting yourself up for failure.

While it is true that a good diet can help you reverse obesity and give you more energy; not all are equal. You want to ensure the changes you make are sustainable with something that fits your lifestyle.

First and foremost, one of the most effective tweaks you can make to your diet is cutting liquid calories. If you can’t cut liquid calories like juice out of your food thoroughly you still have options. Try reducing your consumption of soda as those empty calories can add up!

Secondly, working to improve the quality of the food you eat will make a difference on your waistline and overall energy levels. When possible, try to consume whole foods and avoid processed foods full of chemicals. When starting out, see if you can eat only whole and organic foods for lunch and build momentum from there.

Lastly, remember that as with exercise, aiming for perfection with your diet is unrealistic. You won’t always eat right but striving for just a small improvement each day will add up.

There Will Be No Better Day Than Today

We’ve laid out how to start exercising when you are out of shape. When it comes to taking your diet and exercise routine seriously stay in the present. There is no better time than now to start and change your life forever. Even if you’ve tried and failed in the past, there is entirely no excuse for you not to act now. Stand up for yourself and your future and get back on track today.

As the old saying goes, “The best time to plant a tree was yesterday. The next best time is now.” Stop letting your excuses and limiting beliefs hold you back. Take one small step to improve your health and your life. You have everything you need to succeed.

How to Start Exercising When You Are Out of Shape
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How to Start Exercising When You Are Out of Shape
ASCVS covers How to start exercising when you are out of shape. Even if it's been years since you've exercised, you can easily hop back into it with us.
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Brice Mansa - ISSA Certified Personal Trainer & Nutrition Coach

Brice Mansa is a certified personal trainer from the ISSA. He took his knowledge from college to provide a more broad education method (blogging) to enhance the lives of thousands of people. Tired of being limited as a personal trainer in a gym with a single client, he stepped up his game. ASCVS.org is proud to host him and the team of 4 other certified personal trainers and kinesiologists. When Brice isn't training or writing he likes long walks on the beach, puppos & motorcycles. We hope you enjoy his content, tips & stories!