From the Couch to the Gym 1-GET OFF YOUR ASS!

So you're beginning a journey into better health and fitness...congrats. So let's cover some points of discussion to help ensure a successful beginning to an eventual lifestyle. The first thing you should do is "tune out" all the mass-marketing media hyped bullshit. "Buy This!" "Wear This!" "Take This Supplement!" "Eat This Food!" "Drink This Drink!" "Follow This Program!" If it comes with an exclamation mark or a sales pitch consider it absolute horseshit...for now. All you need is a park or playground and a little bit of want to. "Do you want to feel good?"-THEN GET OFF YOUR ASS! "Do you want to be healthier?"-THEN GET OFF YOUR ASS! "Do you want to look better naked?"-THEN GET OFF YOUR ASS! When you're living the lifestyle and your "Exercise IQ" and "Nutrition IQ" are much more refined, then you can consider the exclamation points. The last thing you want to do is come out of the gates spending money before you prove to yourself that an actual commitment has been made. For now, lets work on establishing a routine based in common sense and longevity. Your program at the beginning should consist solely of flexibility, cardiovascular exercise (jogging, sprinting,walking,stairs,jump rope, etc.) and body weight exercises (squats,push-ups,pull-ups,lunges,crunches,etc). You should also begin making an effort to remove sugar from your diet...don't worry about specifics, if you think it's sugar-THEN DON'T FUCKING EAT IT! Increase your intake of lean proteins, healthy fats, fresh fruits and especially fresh vegetables. Keep in mind this is for a person who has never participated in a long term regular exercise regimen.

3 days per week (for 2 weeks) with each day consisting of flexibility, cardio and body weight strength. Combined w/ reduced sugar(the scourge of the west), increased lean proteins,increased fresh fruit,increased fresh veg. Gluten will be the next thing we attack down the road a bit!

Cardio for 5 minutes

Squat  for 5 repetitions (reps)
Push-Ups for 5 reps (modified from knees if needed, or standing wall push-ups)
Pull-Ups for 5 reps (jump if needed, or inverted body rows or timed hangs)
Crunches for 10 reps

Cardio for 5 minutes

Squat  for 5 repetitions (reps)
Push-Ups for 5 reps (modified from knees if needed, or standing wall push-ups)
Pull-Ups for 5 reps (jump if needed, or inverted body rows or timed hangs)
Crunches for 10 reps

Cardio for 5 minutes

Stretch

Now including a warm-up and stretching this should be around a half an hour, 3 days per week. If you can't make that most basic of commitments and effort...then perhaps exercise and feeling great is not in the cards for you. Your loss...and you should be ashamed because you suck.