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Working out... tips for a guy who hates it, please.

Sup Savages,


I’m attempting to open a discussion about working out, to get some insight / advice on how someone like myself - someone who dreads the thought of ‘yogging’, for example - to get into the habit / routine of becoming physically sound.


I’m a disappointing 5’11, 185ish lbs. (depending week to week on the number of pecan pies I did *not* drop off to a customer) ... I have dark hair, enjoy long walks on the beach, and... wait. Sorry. Back on track now. Point is, I’m not obese (I’m most aptly categorized as “skinny fat”) but, I want to start taking better care of myself in general, and the part I struggle most with is the physical... committing to a workout routine / diet to best take care of my body.


I’m sure some of y’all are “shredded” & that’s fantastic - but I’m not necessarily asking for a personal trainer - I’m more concerned with learning from anyone who can relate on how I can go about implementing the addition of physical activity as a way of mastering that undisciplined (lazy) side of me... that I admit I possess and am acknowledging HAS to go in order for me to achieve the level of success I want in business.


Thanks in advance for your help!


Best,

AB

Where should a 35 yr old novice start?
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Ryscott0317
Politicker
+4
Territory Manager
Find a time each day that works with your schedule and do something. Doesn’t always have to be the gym; even a long walk will do. Just establishing the habit was half the battle for me, but once it’s set, it would be hard for me to break it now.
Austin
Celebrated Contributor
+6
Founder - ** ***
Awesome advice, Ryscott!

Thanks for taking the time to help. 
JK
JK23
Sr Director
This is huge. Making sure it's a time of day where there won't be repeated excuses or interruptions to your activity of choice is crucial. For me, it's mornings. No meetings running late, no enticement from colleagues or friends to go out etc to make me miss out on my gym session. I can focus, get it done, then not have to worry about it the rest of the day.
goose
Politicker
+10
Sales Executive
Habits are greater than goals.  Adopt a habit mindset and make physical activity of any kind a daily task.  
Austin
Celebrated Contributor
+6
Founder - ** ***
Thanks, Goose!  Appreciate the advice, sir.
Incognito
Arsonist
+9
Master of Disaster
I need the accountability of a set time I signed up for. Like I go to a specialty gym that you need to sign up for a time slot. If you don’t make it, you’re charged anyway. 

also, you can start slow with parking in the spot that’s furthest. Take the stairs instead of the elevator.

but what has REALLY helped is just making everything a value prop. What do you want more? That donut or diabetes? To sit on the couch or get up and have the body of your dreams? Once you’ve made the choice, stick with it and throw every other option out the window like it doesn’t exist. 
Incognito
Arsonist
+9
Master of Disaster
Also - I would start with something with a mega former (lagree)  or orange theory or some class that’s private or semi private. Last thing you want is to get bad form, hurt yourself and lose further motivation.

crossfit gets a lot of people injured.
Austin
Celebrated Contributor
+6
Founder - ** ***
Understood. Thanks again. 
Show 1 more replies
Austin
Celebrated Contributor
+6
Founder - ** ***
Love the perspective! Thank you for the support. 
funcoupons
WR Officer
+11
Kahluapons
Find a type of exercise that you enjoy and look forward to. I myself hate going into a gym, but enjoy walking, cycling, and group fitness classes so that's how I get my exercise in. Try different activities to see what you really enjoy and it won't be a chore you dread. 
Austin
Celebrated Contributor
+6
Founder - ** ***
Great advice! Thanks so much. 
poweredbycaffeine
Politicker
+7
Bean Juice Drinker | Sales Savant
Start with 10 minutes a day, and each week, add additional minutes of activity. You could do something as simple as EMOM (every minute, on the minute) 5 push-ups, 10-squats, 5 sit-ups. Then add a minute each week or when you feel you've got capacity. Shoot for at least 15 seconds of rest each round.

Small habits beget lifestyle changes!
Irishman
Old School Bravo
Business Consultant
Trying to do this exact thing. Recently bought a home gym (Bowflex PR1000 I think it is called) but it has literally sat there so starting small with 20 pushups, 20 situps and 45-second plank...will do that for the rest of the week add a bit more and move to the home gym eventually
poweredbycaffeine
Politicker
+7
Bean Juice Drinker | Sales Savant
Respect! Even I had to ease back into things before I got back to a normal training schedule. Capacity requires patience, but pays off quicker than you think!
Show 2 more replies
Austin
Celebrated Contributor
+6
Founder - ** ***
Very methodical and logical. I believe this approach could work. 

Thanks so much for your advice. 
HoldemCaulfield
Politicker
+8
Sales Training & Enablement
I match your height and weight pretty much exactly. I rarely do any heavy weightlifting (I had enough of that in high school football) or HIIT stuff.

For me, it started as more of a mindset. What are the things that I enjoy doing that can get me out of the house or away from work for a few hours? 

I think it really helps to think of it as a new habit that you WANT to do rather than have to do. My exercise regiment consists of mostly running in this case, but for the longest time I hated running.

Why? All the sports I played, running was punishment: take a lap, run wind sprints, run to the foul poll and back.

Once I realized that it was something that I actually liked, and I flipped that trigger, I've found that it's a really good activity for me and helps me de-stress from a work day.

I don't focus on speed as much as time away from the house and computer. That could start out as just going for a long walk.

Additionally, I would check out James Clear (author of Atomic Habits) and his ideas of combining habit formation with exercise.

https://jamesclear.com/exercise-habit

Hope this helps.
Austin
Celebrated Contributor
+6
Founder - ** ***
Much appreciated, Holdem! This is tremendously helpful. 
HoldemCaulfield
Politicker
+8
Sales Training & Enablement
Sure thing. One of the other things that I've found helpful is to really just put on the workout clothes before I have a chance to do something else at the end of the day. 

Make it harder for you to avoid getting the workout gear down and easier to get in the motion of exercise. If you already have the clothes on, you might as well go to the gym or work out!

You can also try queuing up your habits with rewards. For example, "I'm not going to have a beer or dessert until I've done ____ amount of exercise."

I've found both of these helpful.
Show 3 more replies
Chep
WR Officer
+10
Business Development Team Lead
Do stuff you enjoy. For example, I love Yoga, Golf, Basketball, Soccer, and just about any pick up sport you can play. Join sports clubs and make plans with your friends to do healthy activities. It's great social activity's that allow you to make friends with people who are also into exercising. Plus playing sports doesn't feel so much like exercise.
Austin
Celebrated Contributor
+6
Founder - ** ***
Right on Chep. This is great advice.
Chep
WR Officer
+10
Business Development Team Lead
Thanks AB! Hope it helps🤝
Show 1 more replies
Kinonez
Arsonist
+8
Team Lead
My best advice. Go with a buddy. Gyms have the biggest churn rate go the planet, because groups of friends start going, one stops the rest follow, even if they were still motivated.

so pick a buddy who is already part of the fitness world who will motivate you and never let you down.
Austin
Celebrated Contributor
+6
Founder - ** ***
Great advice. Thank you, sir. 
CuriousFox
WR Officer
+11
Needer of Life Alert
I don't "work out" but I do go for the occasional run 😎
slaydie
Politicker
+5
Account Executive
Slow and steady wins the race. I also hate working out but have been having success doing free work out videos online 3-4 times a week. Set small goals at first so you achieve them and then work up! 

You got this!
Austin
Celebrated Contributor
+6
Founder - ** ***
Thanks for the encouragement!! It is tremendously appreciated!
zelli
Good Citizen
Entrepreneur
There is great news for you here - which is that getting 'physically sound' is entirely and solely a matter of correct information and correct execution, both of which are completely within your control. (A bit like sales!)

I'd recommend reading this: http://liamrosen.com/fitness.html, decide whether you want to lose fat or gain muscle first, get a smart scale to track your weight and body fat, download something like myfitnesspal to track calories, another app to track workouts, and then ruthlessly execute on your plan like it's your job. Eventually it becomes routine.
Austin
Celebrated Contributor
+6
Founder - ** ***
Hell yeah!  I like the attitude!

Thank you, Zelli.
slay_that_saas
Contributor
+1
Account Executive
Start with nutrition. Get those macros right, and you'll start to want to be active. It's 80% diet. 5% exercise. 5% genetics.
Austin
Celebrated Contributor
+6
Founder - ** ***
Hey Slayer of SaaS,

I’m just realizing I never responded to your comment. I appreciate the advice - truly. 

I’m gonna have to be honest, I’ll have to research how to get my macros right. And I know I need a complete chance to my diet. Valuing its weight at 80% is a bit daunting - as I love my pizza, cokes & my biggest vice (and most underrated candy bar in the world)… Mr. Goodbar’s. 

Haha. That said, I’m willing to give it up - save a cheat day here and there (I’m not a monk) - to get on track. 

-

Also - as a fellow savage - I’m respectfully requesting your help. 

I’m one “upvote” away from cashing in on some War Room commish. If you haven’t “upvoted” this post, I’d sincerely appreciate it if you’d consider doing so - to help a brother out. 

Thanks again for the advice & thanks in advance for your consideration to help me cash in on some Bravodo Bucks!!
H2S
Opinionated
+1
Account Executive
Start with something small first to help build the habit. Take a walk everyday, do 20 pushups everyday. Doesn't matter what it is as long as you start and keep it consistent. 

There's probably a theme in these posts that you'll see. It's all about starting something and building on that consistency to form a solid habit.  
Austin
Celebrated Contributor
+6
Founder - ** ***
Thank you for the positive feedback. 

You’re absolutely right about that theme. 
Da
Dahveeed90
Sales Account Executive
As someone who loathes  going to a gym and playing around with machines but also hate running endlessly around the neighborhood, I literally tried a variety of different recreational activities that yielded good physical activity and then stuck with one. I chose surfing and boxing. Both I am amateur at but love that it doesn’t feel like a boring workout! 
Austin
Celebrated Contributor
+6
Founder - ** ***
That’s a cool approach. 

I’m an uncoordinated bastard so I doubt I could ever surf - but how do you like boxing? And what was it like getting into that?
Sh
ShakeNBake
Notable Contributor
+7
Director of Sales
I'd just google workouts for gaining mass or losing weight etc. I'd start with a 3 day a week split if you are just getting into it and go up to 4-6 with a push/pull/leg sequence once you reach six 
Austin
Celebrated Contributor
+6
Founder - ** ***
Nice. Thank you!
Re
Removed
Sdr
So many people celebrate the end results of their physical goals. Celebrate the first steps you take! Without those you cannot get to the finish line 
Austin
Celebrated Contributor
+6
Founder - ** ***
Another phenomenal perspective.  Thank you for sharing your insight.
deviantzen
WR Lieutenant
+9
Consultant
Crawl, walk, run!

It's a losing gambit to completely rehaul your eating and sleeping habits then expect to go to the gym 5 days a week.

Start small, 30 minute workouts 2-3x a week. Once you handle that you can add as needed. Biggest mistake is going too fast.
Austin
Celebrated Contributor
+6
Founder - ** ***
Great advice. Thank you. 
PEOSalesSavage
Opinionated
+1
Senior PEO Consultant
trainer
Austin
Celebrated Contributor
+6
Founder - ** ***
Once I have more “fun coupons”. Hahaha. 
takapuna
Opinionated
+2
Account Executive
Designate time for working out and put it in your calendar or reminder app in whatever mobile OS you're using. 

Commit to a six week block as that is when you truly see gains, especially if you are picking anything aerobic like biking or running running. Buy a diary to track progression.

Plan out your weekly progression in terms of volume and frequency so it is attainable, manageable, and building your morale. 

I use to do sport for a living. When i first got into sales and became horrible out of shape chasing the dollar, my first plan back was based on past performances and ego. I was always bitterly disappointed and never followed through on my plan. If you get through first two weeks, you will be ripping into your new workout habit.
Austin
Celebrated Contributor
+6
Founder - ** ***
Thanks for making the point about committing to a 6 wk time frame. 

A fact I did not know. 

This is why the War Room is a special place. 

Thank all of y’all!
Horse
Business Development Manager
Invest in your health!

An example would be purchasing some exercise equipment. Once you have skin in the game you will want to get your money’s worth. 

I recently purchased a Tonal. They are a bit pricy but I absolutely love it. It’s like having a personal trainer without needing to go to the gym. It offers a bunch of different exercises and keeps track of your stats. Plus, there is a leaderboard which keeps you motivated to climb your way to the top! 
Austin
Celebrated Contributor
+6
Founder - ** ***
Nice. I’ll certainly look into that brand. 

How long have you had it?
Horse
Business Development Manager
I ordered it in January and didn’t receive it until the end of April. I know Covid caused some supply chain and logistical issues. Not sure if that has improved. Also, I believe you can try it out for a month and if you don’t like it they will give you a refund. 
popepius
OG Sales Savage
+7
Enterprise Sales Lead
Get a membership to Orangetheory. Literally the best — works no matter the age or body/fitness type, you’re done in an hour, and you’ll be the best kind of dead after every class. 

Also you have to book a class ahead of time and they charge you $12 if you miss. Surprisingly good incentive to go in the morning when you hate the world. 
Austin
Celebrated Contributor
+6
Founder - ** ***
Very cool advice. I’ll have to look more into that brand, as well. 
MosleysMom
Enterprise Account Executive
I've downloaded several free apps that tone specific muscle groups (ie: abs/arms/glutes) and you can choose the 5 min, 8 min, or 10 min in 3 different varieties.  Switch it up and work your way up in time.  Also recently purchased a Stealth board - "gamify your core" - you literally play games on your phone while planking to achieve high scores - it's really helped to focus on the game instead of the pain lol. I despise cardio but now that the weather is finally cooperating, try to take my pup for long walks, which is also enjoyable for both of us (though he stops every 3 feet to investigate, so I hardly think I'm burning anything there).  Either way, go easy on yourself as a beginner and don't get discouraged, set small and attainable goals - as you achieve them your motivation will rise along with your stamina.  
As per the diet, try out some of the meal delivery kits (vet the ingredients carefully) as they can help with the time, portioning, etc.  I hope this helps!
Austin
Celebrated Contributor
+6
Founder - ** ***
Thank you for the thoughtful advice!

I’ll look into that planking and game playing app, and do some investigation on meal delivery kits. 
cyber
Good Citizen
Account Manager
Like some of the other people in this thread, I find group fitness classes scheduled ahead of time (with penalties for canceling/not showing up) are key for me.  I schedule them at least a week ahead of time and then work the rest of my schedule around that. I do a group fitness class called 305 Fitness (only in NYC and a few other markets), but it's basically a high-energy dance workout (Zumba on steroids).  Not a dancer but the music and the atmosphere make me "forget" I'm working out.  I think that's the key is to WANT to work out, or to trick yourself into forgetting that it's "work". 
Austin
Celebrated Contributor
+6
Founder - ** ***
Whoa boy - I appreciate your advice, and I’m genuinely happy that it works for you. But I happen to have been with a surprisingly unrare condition whereby I have two left feet. See. So, anything related to dance, I’m almost assuredly to be a failure at. 

But it would be tremendously entertaining for anyone in the class should I ever get the courage. 

Haha. Thanks for the thoughtful reply!
MontBlanc
Notable Contributor
+13
Senior Account Executive
Find an activity you enjoy that gets you moving. Currently I mix biking, indoor rock-climbing, and hiking alongside some body weight strength training 2-3x per week to maintain weight and muscle tone. 

Not a big leg day guy but I don’t let it get me down 😤
Austin
Celebrated Contributor
+6
Founder - ** ***
Nice!

Leg day is about to hit me, as I try to keep up with my kids next week at Disney. 

lol. Maybe I’ll come out if there with a head start on my cardio. 
gu
gundaal
Good Citizen
BDR
If you've read Atomic Habits and know the whole thing about identity - I was the guy who identified with NOT working out. However... I'm also the guy who believes in accountability.

I ended up hiring a personal trainer and so far, it's been worth every dollar. 

I'm there when I don't want to be. I work out even when I don't want to (knowing my trainer's going to rag on me if I don't), but I'm also learning exactly how to move without injuring myself given their support.

I told mine that the goal was to build the habit, and honestly, the gains have just been the bonus. I'm a month and a half in, and so far, there's no looking back.

If you're willing to make the investment in yourself and a trainer, do it.
Austin
Celebrated Contributor
+6
Founder - ** ***
Thank you!  I will read ‘Atomic Habits’ and consider the trainer. Though - as I’ve said before - I may need to accumulate more “fun coupons” before I have the ability to afford it. 
gu
gundaal
Good Citizen
BDR
Fair, I budgeted for it as a personal investment instead of a fun coupon. The way I saw it, if I invested in myself, I’d make the money anyways. 

Everything recommended in this thread looks like variations of the tips from Atomic Habits so you should definitely get the book ASAP!
Show 1 more replies
Aaronlovessales
Opinionated
+4
Financial advisor
Peloton app on phone helps a ton
ad
adman
Good Citizen
+1
Senior Account Executive
What worked for me was finding a reason to get fitter and go to the gym, so its all about motivation. I found a sport that I really wanted to be better at and then trained so I'd be in better shape for that sport. After I changed my mindset from training to train to training to play my motivation went through the roof and it became really easy to be consistent. I hope that helps!
Austin
Celebrated Contributor
+6
Founder - ** ***
Love the mindset!

Thanks for the encouragement. 
GDO
Politicker
+6
BDM
1 thing is crucial in my eyes. Remove friction. 

Make it as easy as possible to work out. + Do something that you like (if that does not exist, something you dislike the least)

For me:
- Home gym
- Workout at the same time every day (blocked in my agenda)
- Get friends over to make it more social
- Found a good series on Netflix? You can only watch it while on your bike/threadmil/...
Austin
Celebrated Contributor
+6
Founder - ** ***
Thanks for the thoughtful advice. 

And now that you mention it, I may invite people over and charge admission to give folks the chance to laugh as I flop around. Lol. 
TheHypnotist
Opinionated
+2
Sales Manager
You need to develop some discipline and prove to yourself that you have will-power. If you're skinny-fat then you can afford to fast for a day (or two):  https://snakebrands.com/transformations/
Oh, and you can make your own snake juice, no need to buy the pre-made stuff.
Austin
Celebrated Contributor
+6
Founder - ** ***
Thanks for shooting me straight. I’ll look into that link you shared. 
Cothrock
Valued Contributor
+3
Account Executive
Good on you for wanting to get into an exercise routine. It's much more challenging to do when you're in your 30s. Learning to exercise is just like learning to do anything else. There will be a learning curve so focus on getting better. If I were starting from scratch I think the following would be helpful:

-Hire a trainer if you can afford it 2x a week. They'll teach you movements and how to structure your routine
-Follow a program: Fitness Culture is a great exercise app that has videos as well as sets and reps of all the movements. Thinking as little as possible and just doing is key
-Go at the same time everyday
-Have a goal in mind: want to run a Spartan? Dunk a basketball? Whatever it is, it's way more fun to train for a goal than just to "lose weight."

Hope this helps 
Austin
Celebrated Contributor
+6
Founder - ** ***
This is all tremendously helpful. And I appreciate you taking the time to provide such a thoughtful reply. 

... I guess I should look into the actual cost to hiring a trainer. I’ve assumed it’s quite expensive, and never considered it, but it’s been suggested so often here (in this much appreciated thread) that it would be foolish not to. 

The goal setting I think is key for me - along with trying to make it fun. 

Thanks again - have a great day!
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