Getting in Shape

Chances are that if you are over weight, you will find that getting in shape will be part of this life-style changing process.  When I talk about getting in shape, I simply am referring to the ability to perform the training exercises for a duration that helps you burn fat and lose weight.  We aren't talking about running an 8K right out of the gate (or ever for that matter).  It's about building the endurance to make progress.  As the saying goes:  Rome wasn't built in a day.  Neither will you lose all your excess weight or get into shape quickly. 

Oh, sure, there are programs that promise rapid weight loss.  Some work...short-term.  We are talking about changing your lifestyle in a manner consistent with your age and fitness level.  A 27 year old will progress at a pace that is different from a 57 year old.  

We will talk about rapid weight loss on another page.

Getting in Shape - 1st Steps

The first step toward getting into shape or back into shape is to get up off the couch and get moving.   If you are way over weight, please don't dive into 45 minutes of weight lifting or cardio.  Not that you could go that long in reality.  But, don't expect more than your body can deliver at this juncture.   Let's get you into shape as the start of your fitness program.

Get moving by taking a walk.  Walk around the block or to a nearby park and back.  Start creating new habits such as taking the stairs instead of the escalator or elevator, if it's practical to do so.  Take the dog for a walk instead of having it run around the back yard on its own.   Even better; call up a friend who could stand some exercise and get them out there, too!  Do them a favor.  Do something every day.  

I really like the NFL's Play 60 program that encourages kids to play (not X-Box) for 60 minutes a day.  The same advice applies to us adults. 

You see, our bodies were designed to be in motion.   When we are sedentary, our bodies begin to break down.  Just like a machine will get all rusty and break down when it sits idle for a year, so will our bodies.  It's use-it-or-lose-it when it comes to muscle mass and healthy joints. 

Getting in Shape - Next Steps

Once you build up some stamina, you are on your way.  By the way, don't wait to begin your strength training program until you are "in shape."  All this activity works together.  I'm just suggesting that you find as many ways to getting your body in motion you possibly can.  Your strength training will come in baby steps. 

In the last 16 months, I started a new training program that was inherently more intense than what I'd been doing for the previous several years (I'd gotten a little soggy in the middle).   I thought I was in pretty good shape.....I lasted 12 minutes and thought I was going to vomit.  Needless to say, I had to build up to that new program.  That was after almost 40 years of strength training.   The change was great for me, but not without some adjustment. 

You are not alone in this. is here to help.  In addition, don't forget about the support structure that you talked to back on the Home page.  Keep clicking on new pages.  We'll see you there.

› Getting in Shape