When I was a little kid, I’d run around the house in my underwear, knee socks and a cape pretending I was a superhero.
Now that I’m a grown man, little has changed.
Today I’m going to present my simple guide to fitness.
As for credentials, I have none.
I was a fat, unathletic kid until high school. Then, thanks to a growth spurt and consistent workouts beginning when I was 17, I’ve maintained a high level fitness ever since.
Below I’ll talk about what I do, what I recommend and what I don’t recommend.
(I’ve been fortunate to be healthy and 100% capable of doing all of this stuff. If you’re not or have physical disabilities, see a pro. I’ll recommend a few sources later in the article.)
Cardio
DO THIS: Walk. You’ve got to walk at least an hour every day. Ideally you take multiple walks each day.
I walk at least an hour a day with the dog plus another 30 minutes on my own every other day. I love walking and wrote a longer post about it here.
Here in Florida, I see lots of old people who can’t walk. When you lose your ability to walk, everything goes downhill.
Take advantage of any extra walking opportunities:
- Take the stairs instead of the elevator.
- Park in a spot far away from the entrance.
Or adopt one of my favorite reasons to walk.
I also bike every other day for 30 minutes. For various stretches I’ve done lap swimming, jogging and trail hiking.
What I’ve realized is that I don’t need to go hard at this. At all.
I used to go as hard as possible and get completely gassed out. I enjoyed doing that.
Now, I go at a leisurely pace and enjoy nature and the zen-like effect it has on my mind.
DON’T DO THIS: When I was a gym goer, I’d do hours on the stairmaster, elliptical machine, rower or stationary bike. I wasted many years starting at a timer. We’re meant to move our body weight in nature. Get outside instead.
Strength
DO THIS: If you want to create a fun and well balanced strength routine, I strongly recommend these two books by by Robert Dos Remedios: Men’s Health Power Training and Cardio Strength Training.
After 20 years of weight training, I started following MHPT in 2009 when I was 41 and it changed my life dramatically for the better. It’s full body, functional training that was created by a college strength and conditioning coach but programmed so that anyone can do it with a variety of gym equipment. I got stronger, leaner and way more fit than I had ever been.
DON’T DO THIS: For 20 years I lifted weights. Barbells, Dumbbells and Machines at the gym trying to get big muscles. I followed routines from Bodybuilder magazines and books. I do not recommend this. These articles are mostly bullshit designed to sell magazines and supplements. Bodybuilders get big from steroids and photoshop. Save yourself the aggravation. Although there were some benefits, I got nagging injuries and was constantly frustrated with my lack of progress.
Flexibility and Mobility
DO THIS: Yoga. I do a modified form of Ashtanga yoga for 45 minutes every day.
After making fun of my friend Craig who had been doing yoga for years, I decided to try it about 10 years ago. Craig was going through a rough patch – girlfriend problems, job issues, family health concerns – and he was remarkably calm. When I asked how he could be so calm, he said “Steve…I’m telling you, it’s the yoga.”
So I started doing it. Physically, it transformed me. My wife used to call me the “Tin Man” due to my lack of flexibility. She doesn’t anymore.
My balance is much improved too.
As beneficial is the effect it’s had on me during times of stress. I breathe differently, I am more centered and I can remain calm under pressure.
Go figure.
You must be able to squat, bend, stretch, reach, balance and get up off the floor. If you can’t do this, your life will suck. Yoga helps with this.
Ashtanga is very strenuous – which is one reason I modify it because I get enough strength training with my other activity. I’m sure other softer forms of yoga will work just as well.
I do this mobility training routine from John Sifferman every morning as a warmup before I exercise. If you want more detail, you can read Scott Sonnon’s book Free to Flow. I find Sonnon’s writing overly complex, but when combined with Sifferman’s video, I figured it out.
My routine today
After doing MHPT and Cardio Strength for years and having lots of fun, I wanted to get better at moving my body through space.
Specifically, I wanted to learn handstands, rolling, advanced rings exercises and other more advanced bodyweight skills.
I found GMB Fitness online.
Today, I no longer lift weights. My training is 100% based on Full Body Movement.
For strength I do GMB’s RIngs and Parallette Programs. I throw in a few sets of kettlebell swings, 5 minutes of carrying kettlebells or sandbags around, and 5 minutes of balance beam work and I’m done.
I also do GMB’s Floor Program (crawling, tumbling, handstands, jumping, etc) and use GMB’s Focused Flexibility as my cool down.
At 50, I am able to move in ways I never thought possible. I am stronger than when I lifted weights. I rarely get injured.
I can do full 1 leg squats, cartwheels, handstands and a bunch of other movements that previously I only saw on YouTube or when I watched the Olympics.
If I was starting all over, knowing what I know now, I’d start with GMB Fitness. The programs require very little equipment. They can be done almost anywhere. The instruction is professional, online and cheap. (Some is free. Other courses are around $75. It’s the best fitness $ I’ve ever spent).
The results are amazing. I wish you could see my six pack abs (I wish I had them). But seriously, I’m on the best condition of my life. I give a lot of credit to GMB for helping me get there.
If I wanted to play more with weights, kettlebells, Sandbags, Battle Ropes and Sleds, I’d start with MHPT.
Either way, even those these programs might not make you look like a superhero, you’ll feel like one.
*I have not been paid a penny to promote anything in this post. I’m just a true fan of MHPT and GMB.