A “easy” exercise program focusing on losing weight.
Originally published 2008
This is the program I used in 2007. I started out with a super easy program that required nothing more than a little consistency. By the end of the year, I was doing a lot more running but less walking — and interestingly, weight loss was most consistent early in the year!
Schedule
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| am | Weights: Upper Body | Kettlebell & Clubbell | Body Weight Exercises | Weights: Upper Body | Wgts: Wrists, Arms, Shoulders | Walk 60+ min or Golf | |
| pm/eve | Walk 20-30 min | Walk 20-30 min | Walk 20-30 min | Walk 20-30 min | Walk 60+ min | ||
Early in the year, the morning exercises were limited to 10 minutes. The idea was to create a program that anyone could do, in minimum time. The basic idea was:
- 10 minutes of strength training in the morning, before taking a shower
- 20 minutes or more of walking in the afternoon or evening
But as I grew stronger I started adding exercises, the morning exercise time just naturally to grew to 20 or 30 minutes. As the year went on, I recorded the exercises in an (as yet unpublished) fitness guide that shows main exercises, optional exercises, and extremely optional exercises in each category.
By mid-year, I had discovered the joy of Trekking Poles, and were taking them on my long walks. As I discovered techniques for using them, I recorded them in what started out to be an article, but which eventually became another (as yet unpublished) small book or pamphlet.
Walking with Trekking Poles eventually led to lite jogging with Trekking Poles. At first, I only did that when going downhill. But as I grew stronger, I began doing it more, and using the poles less as I did so. By mid-year, I was running on Wednesday, as well, and had dropped a couple of walking days. By end of year, I was running 3 days a week as often as I could, and was beginning to revisit some of my past martial arts practice.
That growth sequence led to the 2008 Workout Plan. Who knows where it will go from there.
Copyright © 2008-2017, TreeLight PenWorks
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