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hi brother
i have some problems can you solve it for me
i weigh about 350 pounds 6″1 tall i have no strength at all
cant do even a single push up or pull up cant even sprint 50 m loose stamina rapidly poor stamina and v poor strength
body is too flaby i even have man booms so and so
can give me some tips
plz send reply soon brother
Sasi,
If you’re at the point of absolutely no physical activity whatsoever and that’s what I’m reading in your post – you need to start with simple things you CAN do. I’m all for going flat out – hit the wall kinda training, but the truth is that sort of warrior level training is something you can’t just jump right into. You’d be shocked how much you CAN do that your mind tells you, you can’t. When your body becomes more tired than what it’s used to it will automatically send the message, “Whoa – slow down – that’s it -I’m at the wall.” Actually you’re not. That being said – if you have no physical activity level at all and begin training you have to train within reason. And understand that no matter what you do, no matter how little or how much, you most likely are going to be extremely sore. Also – day two will be worse than the day after. This is where many people think, “Oh I have to wait till I heal up before I can train again.” This is not true. That lactic burn you’re experiencing – once the muscles warm up it was stop hurting so train again. Not if you were injured, but just if you’re sore from training something new.
I would need to know more about what you have access to, what you want to do, your health level according to your doctor, can you get out of a chair without getting out of breath (and I don’t mean that sarcastically), some people really are at that point. What you said sort of paints that picture. If getting out of the chair is difficult then keep getting out of the chair. You are in essence doing bodyweight box squats. Stand up, sit down, stand up sit down. If you are at a point of unhealthiness then your body will see that as exercise and respond accordingly. You can do leg raises sitting in your chair. You have to start at some point no matter how small it seems. Okay – you can’t run a marathon today – keep working and eventually you’ll get there.
If you do not have weights and have no way to get any – make them. Use pillow cases filled with potatoes. Coffee cans filled with rocks. Water bottles taped together. These things seem ridiculous – but they work.
The biggest thing you need to look at is your nutrition. You didn’t mention anything at all about that so I can’t really answer any questions about it. Most people know what they should do and shouldn’t do it’s just a question as to whether or not they follow it. Don’t eat white sugar. You really shouldn’t eat white flour. Don’t eat things that have chemicals and additives which have more than one or two syllables in their name. All chemicals are bad. Period. Additives – bad. If it comes in a cellophane wrapper – odds are you shouldn’t be eating it. Last time I checked nothing grows out of the ground wrapped in cellophane, foil or plastic. One of the most simple things for a newbie to do is to change one thing – let it be something simple – what you drink. If you drink soda – stop. Drink water. And yes that is unbelievably difficult to do sometimes for someone who always drinks soda. Please for Heaven’s sake – if you drink soda – do not under any circumstances drink “diet,” ANYTHING. It’s so much worse for you than the regular one it’s ridiculous.
Most people can handle that one first thing. Drink water instead of soda. If you drink sweet tea (think Southern sweet tea with sugar), swap it out for un-sweet tea or preferably green or white tea and if you want it sweet use tupelo honey. Or really any kind of honey is better than regular sugar. Turbinado sugar (raw cane sugar) is better than white sugar, but still don’t go crazy with it. There’s a good deal of hype with agave nectar – it actually contains very similar sugar counts to regular sugar so it’s not all its cracked up to be. Stevia is okay for supplementing sweetness and it in itself is an appetite suppressant, however to me – it still has that nasty aftertaste that most artificial sweeteners do even though it IS 100% natural. Again – I say – just drink water.
Avoid anything which has high fructose corn syrup in it. This makes me crazy. Seriously – those commercials that the industries run where the person offers another something that you KNOW has HFC in it – and the person says, “Doesn’t that have high fructose…” and the other person says something pithy like, “Yeah but it’s made from corn – ” like that should just make it okay. Yes it’s perfectly acceptable to convince the public that it’s okay to eat poison so long as the manufacturer’s bank account stays in the black.
It really IS bad for you.
You can do all the exercise you want, but if you don’t change the nutrition and the mindset then it really won’t matter.
Pick easy things you can do to start with and work from there.
Bud, you’re awesome! I am a 54 yr. young man that weighs @ 185-195 @ 5″10…Not the most out of shape but relish to get in better. No access to weights but may join a gym close to work. Like a lot of folks I am making no money compared to what I used to make. (Nothing really left for the luxury of joining a gym…I do bodyweight and other creative exercises. And my nutrition is somewhat healthy, no sodas, little sodium and hardly any white sugar, etc. What can I do to increase strength and muscular growth? Any basic routines to get the ball jumping? My cardio is decent. Thanks. Not expecting a whole (free) routine, lol. Just a good grounding, etc. Keep up the great work!
Mister Jeffries,
After years of working out through experimentation and getting decent results in all areas, I have had some people ask me to train them. I have and the results have been good for those who I have trained and stuck with it. Thank goodness for your books, as I was better able to explain certain things that I could not put into words before to these people. I was also able to dispel certain workout myths with your words to back me up. I have turned more than a few people on to you and your thinking (along with a few other strongmen).
The problem is, I am not a professional trainer. I do not charge for training because I love it too much and I love to see people get serious about their strength and find joy in people seeing exercise beyond just a “bunch of movements”. However, I am at a point where I just don’t have enough time to work full time, workout, then plan out routines or basic outlines of routines, explain and teach the exercises and the philosophy of exercise, etc. I want nothing more than to do all this for free, but I’m either going to have to stop helping to a large extent or start charging, which I hate to do, because most of the people coming to me come to me because they do not have the resources to pay a trainer. When you first started coming into personal training, what did you do and what mindset did you come in with?
Training is a way of being, and you have furthered my belief in this through all your work. Bless you.
Joshua,
When I first started training, I was much in the same place you are. I didn’t like training people for money and was uncomfortable charging people for something I personally knew they didn’t have the extra funds for. I chose to really more specialize. People who wanted to train for a particular sport, event or cause are the ones I work with on a pay basis. Two reasons, first, I have little patience for people who aren’t serious about what they do. The people in those groupings are serious. They’re going to show up, they’re going to do the work, they’re going to listen and they’re going to get results. Secondly, my time is valuable. I have a job that requires me to travel. I am a husband and a father. Any day of the week I can guarantee you there is no place I’d rather be than with my family. My job requires me to be away from them for months at a time. If I’m going to then take even more time away from them when I’m home to train others, not to be cold, but it has to be worth that time.
I love training. I love talking about it, thinking about it, studying the history of it, the anatomy, physiology and bio mechanics of it and mostly – I just love doing it. But at some point you have to decide what your time is worth. You can pick and choose. Sometimes there are instances where someone’s health is actually at stake and they need training help. In that case, I just give it freely. Other times you’re talking about someone in need of an extensive program and hands on teaching, because they’re training for a fight or an event. That’s different, is far more complex and so that costs a fee.
How you choose to handle the business side of personal training is completely up to you. I understand completely – when you first start charging and you’re someone who is empathetic to others, it’s difficult to make yourself charge a price for that knowledge and time, but if you want that to be your career or you find yourself doing it so often that it’s becoming a career, well then it’s time to start making that passion into your profession.
You could consider doing what a friend of mine does. He owns his own gym, started out in a small rental warehouse space with equipment he bought here and there, used. He charged a nominal fee since his overhead was low and then per hour for anyone wanting extra instruction. He of course felt close to some of his clients and wanted to provide them with great service, but at a good price so he established a perks system. When his existing clients would refer someone to him who actually signed up for a membership or training time, he gave the existing client a bonus month of training or set number of hours of personal training. The more they referred, the more they earned, and he had new clients coming in who were paying members/trainees. It worked out great for both him and his established clients/friends. It’s also a good way to build a loyal clientele.
It’s one thing for someone to ask for your advice in a passing way with a question or two. It another thing entirely if they want to glean all your knowledge and never exchange anything with you for it’s value. Let me put it this way – my son is a shot gun competitor in sporting clays, skeet and trap. He’s been doing this for four years now. He’s won numerous titles is the top in our state and in the top 10 in the nation, but he’s still new to it all. He’s still learning and while he’s been given the opportunity to work with some of the best competitors in the world who have openly given of their time to help him for a few hours here and there – those same people, we call and request an hour or two for a charged fee as a regular client. Why? Because their time is valuable and we respect that. I’m not offended to pay someone for their time just because we’re friends. And yes there have been times when it’s difficult to pay, but in that case, I trade something I have that is of worth to them. Such as marketing advice, website development, or even suggestions about writing a book on what they teach. I’ve even traded my strength training time in exchange for coaching for him.
Just give it a shot. It’ll work out.