I recently met up with my friend Dan whom I use to work with. He has recently started a blog and he has given me a catalyst to continue from where I left off...
'Progress is impossible without change, and those who cannot change their minds cannot change anything.'
-George Bernard Shaw
When I first met Dan he was intrigued with my regimented lifestyle fully devoted to training. He wasn't in bad shape, but he was suffering a little from the desk jockey symptoms. Expanding waist line, poor posture and overall lethargy. One day, he simple said 'I want to train with you.' I said 'Sure, I train at X gym, if you want to train with me join the gym.' He joined the gym that day.
On the first training session together I warned him. 'Do everything I tell you to do, trust me and you'll make swift progress. All the stuff you read about losing fat by running 5 miles a day is bullshit, my way is the quickest way for you to get into good shape with the most bang for your buck.'
Dan did no cardio for the first 1 months. We stuck to the basics. Variations of presses, rows and pulling movements. He did no squats or deadlifts. Only because his hip flexors were so tight he couldn't sit back enough. So we did variations of lunges. He listened, was disciplined and wanted to make progress. He reduced his drinking, not because he suddenly didn't like drinking, rather he realised it interfered in a negative manner to his new lifestyle and he really started to enjoy his new lifestyle of feeling good and connected to himself.
The 1st month is always difficult, because progress is seldom made in such time. It simply establishes the bare minimum level of discipline to create a good habit. However after 3 months the progress started to kick in. Dan became broader around the shoulders, his slouching posture was slowly being corrected, his legs started getting bigger. The moment I knew he was inured into the training was when he was at the gym training alone. He was now directing his own progress. It gave me so much joy to watch someone believe in something that you tell them, which you know is true but bucks the trend. It is even greater joy when that individual begins to realise that they can engineer the progress themselves.
Below is a program we used for the first month. You tailor it to your schedule.
Tues, Thurs, Sat
Dumbell forward lunges, or rear lunges. 3x15
Box squat 5x5
Leg raises 3x20 (body weight)
Pull ups- this was initially assisted pull ups, but later he gained the strength to do these himself. 3x10
Dumbell rows 3x20
Rear delts 3x20
Flat bench press 3x5
Dumbell press 2x failure on medicine ball using a weight about 40-50% of est 1 rep max
Thats all I had him do for the first month. The second and third month we started doing slightly more heavy basics, but I'll get onto that next time.
If you don't have access to a gym or you feel shy about going to one because you don't feel prepared you can try this. Time yourself and see if you can beat it, then work upto a hundred of each. However, I still recommend going to a gym lifting weights as the biggest bang for your buck to fat loss.
x25 push ups
x25 pull ups
x25 sit ups