Couch Potato needs Diet/Exercise program to get in shape! (NOT weight loss)?

Question

Okay, so I'm not fat by any means, I'm thin-to-medium. So I don't need to lose weight. But I AM a lazy slug and a couch potato who eats far too much junk.

I would like to finally get my butt in shape. Anyone know where I can find a simple, easy-to-understand, yet specific program to improve my health and conditioning (and maybe even tone up my body some)?
***I'm the kind of person who needs structure, so I'm looking for something that will tell me exactly what exercises to do, how often, at what points I should be increasing those exercises, etc.***

I seem to have been misunderstood. I am NOT looking for the "easy way" or a get in shape QUICK shortcut. I know it takes time and persistence and effort. I just want to find something that can help me know what exercises will be most useful and beneficial, and some kind of idea of how much/how often will be most effective without overdoing it.

Answer 1

Well, you need to define your goals a little better for us, I'm afraid.

In terms of just getting fitter, you could try the "From Couch Potato to 5k". It's a couple of month program that trains you for a 5k run. It's easy, and if you stick with it, you'll be running 5k in a couple of months.

If you want muscle, you need to determine what kind. Do you need strength for sports performance, or for your job or simply because you feel weak? Do you want to increase your muscle size? Do you just want to be more tone for health reasons? Those are all very different workouts.

In terms of a diet, we don't know what your current diet is like. Apparently it's not affecting you yet, as you haven't put on weight, but if it's as bad as you imply, it will.

Age plays a big factor too, in terms of weight gain, weight loss, training, etc.

Chances are, you just need to decrease fat in your diet, and increase consumption of fish and chicken over red meat. Avoid fast foods, eat more vegetables and fruit, etc. Those will reduce your calorie intake a bit, and you might lose a little weight (not your goal, I understand), but you will be healthier.

Also, you may notice your weight changing as you start putting on muscle from working out (running and weight-lifting both can add mass).

Answer 2

Stop looking for an easy way and just get out there and do something. The one good way to keep exercising is to put variety in your workouts. If you keep sitting and waiting for the right exercise plan to come along you will be exactly where you are "right now". Waiting for a simple, easy-to-understand program. Exercise can be as simple as walking 2 or 3 times a week for starters, then maybe running, rowing, riding a bicycle. Set goals for yourself. There is no quick , easy, simple way. Like Nike says, "Just do it". Think of it this way! Can you not give yourself one hour a day in some form of exercise to make yourself feel good about yourself? One hour a day is all that your need and then you will begin to feel different and see the improvements.

Answer 3

find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried, oily.
ofcourse you can spoil yourself once in a while with a little treat:)

Answer 4

Beside exercises you will also need a healthy meal plans. I used the 3 day diet meals plan. This is a balanced plans so that your body get all the nutrients needed.

Day 1

Breakfast: Coffee/Tea, 1 egg , 1 slice of toast and 1/2 banana.

Lunch: Coffee/tea, toast with 1/2 cup of tuna.


Dinner: 3 Oz. of chicken, 1 cup of green beans, vanilla ice cream and carrots. And you can consume 1 cup of vanilla ice cream

Day 2

Breakfast: Coffee/Tea, 1/2 grapefruit and a toast.

Lunch: 1/2 cup of tuna, with 4 - 8 saltine crackers.
A saltine crackers is a thin cracker sprinkled lightly with coarse salt made from white flour, yeast, and baking soda.

Dinner: 2 beef franks, a cub of cabbage, 1/2 cup of carrots, 1/2 banana and 1/2 cup of vanilla ice cream.

Day 3

Breakfast: Coffee/tea, 5 saltine crackers, 1 apple, 1 egg, 1 toast and just a little cheddar cheese.

Lunch: Coffee/tea, 1 slice of toast with 1 boiled egg.

Dinner: a cup of tuna, carrots, melon, cauliflower and another 1/2 cup of vanilla ice cream.

Answer 5

always have vegetables on hand saute a big bag of frozen mixed vegetables in olive oil and garlic add some red pepper or turmeric for additional flavor and separate into portion sized containers for the fridge

Answer 6

Eat evry three to four hours to avoid temptations

Answer 7

add red pepper flakes to your pantry when eaten early in the day red pepper lowers the amount of food youll eat later

Answer 8

drink lots of water

Answer 9

try hot sauce salsa and cajun seasonings

Answer 10

eat slowly