Starting program help

[RangerX]

Hi I would like to start a program but don't know which one. I have some posture issues (forward head and uneven hips right side being higher) I am 35 years old male and about 35 percent body I want to recomp and build stamina/flexibility to play with kids without getting winded or hurt. I have a high stress job and am chronically sleep deprived so my understanding is that means I need lighter intensity so I don't burn out my central nervous system but Id like a slight challenge. Also I have limited time. I know these are a lot of constraints and I'm not looking for medical advice just a program suggestion or a couple

 

[Fremen]

30 Days of LIIT

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

It's the first thing that came to mind, it's reasonably light, fast and a good start
Another alternative can be:

TEN

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

 

[RangerX]

30 Days of LIIT

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

It's the first thing that came to mind, it's reasonably light, fast and a good start
Another alternative can be:

TEN

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

Thank you. If it was yourself and you were doing one and then moving to the other how would you do them

 

[Fremen]

I would start with LIIT and then move on to TEN which is slightly more difficult because it is 10 minutes of training without rest, while LIIT is 1 minute for 7 sets but with rest.

 

[RangerX]

Thank you I got to get rid of the dad bod, I always try harder programs because I feel light ones are to easy to give benefits but then I don't stick with it or injured myself

 

[Fremen]

If you start slowly then you will want to do more but if you start already uphill it is easier for you to give up for a thousand reasons.
At least that's how it works for me, if I keep things simple and easy I can last longer and do better

 

[RangerX]

So build the habit the first then work on intensity? So my first goal should be exercising daily?

 

[OJJJEM]

Might I suggest talking to your doctor about getting physical therapy for your pelvis. If one hip is higher than the other, you may need an x-ray to determine the cause... If it's a matter of pelvic tilt, you'll need physical therapy to correct it.

 

[RangerX]

Might I suggest talking to your doctor about getting physical therapy for your pelvis. If one hip is higher than the other, you may need an x-ray to determine the cause... If it's a matter of pelvic tilt, you'll need physical therapy to correct it.

I'm working with a physical therapist but I think it's a side effect of a collapsed Arch and side sleeping

 

[RangerX]

I would start with LIIT and then move on to TEN which is slightly more difficult because it is 10 minutes of training without rest, while LIIT is 1 minute for 7 sets but with rest.

Thank you I got to get rid of the dad bod, I always try harder programs because I feel light ones are to easy to give benefits but then I don't stick with it or injured myself

If you start slowly then you will want to do more but if you start already uphill it is easier for you to give up for a thousand reasons.
At least that's how it works for me, if I keep things simple and easy I can last longer and do better

So build the habit the first then work on intensity? So my first goal should be exercising daily?

 

[Mamatigerj]

So my first goal should be exercising daily?

Absolutely! Do SOMETHING every day!

 

[OJJJEM]

Thank you I got to get rid of the dad bod

It's not a dad bod... It's a father figure.

 

[RangerX]

It's not a dad bod... It's a father figure.

Well it's a father figure in development I guess

 

[Fremen]

So build the habit the first then work on intensity? So my first goal should be exercising daily?

Absolutely yes, consistency wins hands down over the intensity of sporadic training sessions.
If you get into the habit of training every day you will always do it, the intensity with which you train will vary depending on how you are and many other external factors but you will still always do at least a little movement.
Training at least a little is always good and you never find yourself having to start from scratch which becomes increasingly difficult as you get older

 

[RangerX]

Absolutely! Do SOMETHING every day!

Thank you

Absolutely yes, consistency wins hands down over the intensity of sporadic training sessions.
If you get into the habit of training every day you will always do it, the intensity with which you train will vary depending on how you are and many other external factors but you will still always do at least a little movement.
Training at least a little is always good and you never find yourself having to start from scratch which becomes increasingly difficult as you get older

Yeah I'm 35 now and all my clothes keep seeming to get smaller. I don't even want to be buff. I just want to have a flat stomach so for 30 days I'm going to find something that's like 5 minutes a day and do it everyday like some of the programs you suggested. Then the next 30 days 10 then the next 30 days 15 and then the next 30 days 20 minutes. And if you're doing 20 minutes of exercise 7 days a week, you hit your 150 minutes. Well, I guess it'd be 140, but I imagine you'll have a couple days that are more intense to balance it out of the AHA American heart association recommendations of 150 minutes of moderate intensity or 75 minutes of high intensity Also I want to look good with my shirt off and look healthy to be a good example to my kids so thank you for the advice

 

[OJJJEM]

Don't forget, if things start to get monotonous, or simply if "life happens", switch it up a bit so as to not lose your momentum. Just like how sometimes, a parent has to stop instructing a kid just to play a redirection game with him, you'll need to do that on occasion with your mind and body in fitness to not lose momentum depending on circumstances. Be flexible. if you're a rigid type who can't be flexible, have a plan B and C for when plan A just isn't happening that day. I only say this because I noticed you have a bit of a rigid long-term plan which may require adaptability.

 

[RangerX]

Don't forget, if things start to get monotonous, or simply if "life happens", switch it up a bit so as to not lose your momentum. Just like how sometimes, a parent has to stop instructing a kid just to play a redirection game with him, you'll need to do that on occasion with your mind and body in fitness to not lose momentum depending on circumstances. Be flexible. if you're a rigid type who can't be flexible, have a plan B and C for when plan A just isn't happening that day. I only say this because I noticed you have a bit of a rigid long-term plan which may require adaptability.

Thank you