Over the last 35 years, I’ve been involved in fitness in one way or another. From bodybuilding, Crossfit, general exercise – to attending Clemson University studying nutrition. I’ve also struggled at times with my own fitness goals and keeping weight under control. As I type this now I am 51 years old and need to lose 15 pounds(at least) – and improve my overall fitness.

Let me say that losing weight and increasing the level of fitness is not rocket science. In fact, it’s actually pretty easy. Well, it’s a pretty easy process but what is not easy is getting yourself to actually do it. Willpower and prioritizing are a struggle that modern-day Americans just simply have difficulty with. You see, we as a society have become soft and are used to air conditioning, instant coffee, food at the drive-thru, sexual pleasure via a small electronic screen, and leftovers heated in minutes via a microwave. Yeah – quite different from those living back in the 1900’s.

Work is what it takes to improve fitness levels. Especially today with variants of COVID coming out health is incredibly important. I’m not a doctor but I will give you my own suggested process to improve health and fitness and prepare for what is waiting just over the horizon.

Diet and Nutrition

You are what you eat. I tend to be a hamburger with bacon, cheese, and a side of fries. Eating as natural as possible is key to improving health and fitness. How do you do this? When you go to the grocery store shop the outer walls and NOT downANY aisles. If it is packaged in a box it is processed. Think about the outer walls of a grocery store:

  • fruits
  • vegetables
  • meats

Pretty simple. Many refer to this as the Paleo diet. Call it what you want but eat what a caveman would have eaten and you will be eating healthier. No Pop-Tarts, no candy bars, no pasta. Sorry.

Lots of vegetables, fruits(not too many), lean meats including beef, fish, and poultry is key to a healthy diet.

Calories are important as well. Eat more calories than you burn you gain weight. Eat fewer calories than you burn and you lose weight. There are 3,600 calories in one pound of fat. Reduce your caloric intake by 3,600 calories and you will lose or pound of fat. A good level of weight loss is 2-3 pounds per week.

Exercise

This is where it gets tricky as we all have different levels of abilities. Some of us are up there in age and squatting 225 pounds is out of the question. Some of us can go and perform a stringent functional fitness workout consisting of running, deadlifts, pullups, and jump rope.

The key to any exercise program is to MOVE. That’s right – do more than what you are likely doing reading this…..MOVE. Walking is a fantastic exercise and many have lost weight and improved their fitness by simply walking. If your fitness level dictates 15 minutes of walking then do 15 minutes of walking. After doing that for a week or two increase to 20 minutes. Keep going until you are at an hour. Progressively increasing the workload will force your body to adapt – meaning it will get stronger.

If your fitness level and physical abilities are more advanced and lifting weights is an option then do that. I highly recommend full-body workouts three times per week as a great fitness routine. If you desire more intensity then hit different body parts over three workouts each week.

Here are a few examples:

WORKOUT ROUTINE #1:

Monday: Chest/Arms

Wednesday: Back/Shoulders

Friday: Legs/Abs

 

WORKOUT ROUTINE #2:

Monday: Chest – Run One Mile

Wednesday: Back – Run Mile

Friday: Legs – Run One Mile

 

WORKOUT ROUTINE #3:

Monday: 100 Burpees – video on how to do a burpee

Wednesday: 100 Floors on Stairclimber

Friday: 30 minutes of stretching plus ab exercises

 

Summary:

Health and fitness are more important today than ever. With the risk of illness due to a variety of COVID variants infecting those who have been previously infected as well as vaccinated and the unvaccinated. When it comes to preparedness, health and fitness are frequently overlooked and underappreciated.

No matter your current fitness level start now to improve a little every single day.

Rourke