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Justin Herring
02-24-2010, 06:24 PM
I have a good friend who is experiencing a growing interest in his fitness (coinciding with a reduction in job stress & expanding free time). My friend's goals are pretty basic: improving his health, feeling better, looking better, be better able to handle the occasional tasks and activities that even a white-collar city dweller faces (long staircase/furniture moving/carry luggage/occasional hike or other activity/etc.).

He has no sports background (not even a high school athlete) and has been fairly sedentary for quite some time.

I'm wondering if there is somewhere I can point him to get some basic workout programming. He's been trying to do Brandx scaled down CF.com, but I'm quite certain that is not the best approach. He doesn't need a blizzard of different movements, many of them quite technical--especially since he's not going to get much, if any, coaching or access to gear that's not in a typical globo-gym.

I was hoping to find some kind of online WOD program that would fit him. Ideally it would have simple movements and exercises that he could teach himself, be easily scaled, and require only globo-gym equipment. Most of the time he won't even have a workout partner.

Any suggestions?

Jay Ashman
02-24-2010, 06:33 PM
what's wrong with lifting and doing sprints? That seems to work wonders for everyone, and I can see it working well for your buddy. Not only will he get stronger, but he'll be able to move his ass.

Derek Weaver
02-24-2010, 09:30 PM
Simplefit.org is a good place to start. I woudn't have him sprint or lift just yet since he's got no athletic background and is so sedentary. Sprints would result in him being burned out and/or injured (pulled groin being the most common), and lifting with no coaching to learn the movements is likely to be more counter productive.

Basic bodyweight stuff is a good way to go for a while. Having him work on basic bodyweight progressions, like assisted pull ups, pushups/dips, learning to squat (which will likely require a fair amount of work on the hips) would be fine.

this is what gpp really is supposed to be. He needs a more steady base before he can lift and sprint hard.

If he's into it, learning to use a kettlebell is a way to go as well, but he is definitely going to want to get at least a little coaching. Then he can cancel his gym membership.

Wayne Riddle
02-25-2010, 02:44 AM
For people new to health and fitness I would suggest looking at Mark Sisson's book "The Primal Blueprint". Get going in fitness then decide what you really want to do. The basic premis in his book for exercise is.

1. Move often (low cario stuff)
2. Lift heavy stuff a couple of times a week
3. Do some sprints once a week.

James Evans
02-25-2010, 05:48 AM
I have a good friend who is experiencing a growing interest in his fitness (coinciding with a reduction in job stress & expanding free time). My friend's goals are pretty basic: improving his health, feeling better, looking better, be better able to handle the occasional tasks and activities that even a white-collar city dweller faces (long staircase/furniture moving/carry luggage/occasional hike or other activity/etc.).

Any suggestions?

Everyday life?

How about making those occasional tasks like taking the stairs, carrying the shopping or walking everyday tasks? Do you need a fitness regimen to be better at doing this stuff?

I thought the essence of simplefit was very good but it has a potential for boredom to set in. Other than that, what Jay said. After a while get funky if the desire is there.

Geoffrey Thompson
02-25-2010, 08:10 AM
what's wrong with lifting and doing sprints? That seems to work wonders for everyone, and I can see it working well for your buddy. Not only will he get stronger, but he'll be able to move his ass.

To those who naysay this, if he really needs coaching, he'll need it eventually no matter what he does unless all you have him do for eternity is pushups, pullups, etc. If you're worried about sprinting injuries, would holding off on the intensity until he's a bit stronger help? A lot of people are self-starters and can figure lifting heavy things out well enough on their own not to kill themselves. Dan John not only has good ideas for how to do this sort of beginner training (some of them available for free), he also has instructional materials (some of them available for free) that will get you to do it without killing yourself.

Mike ODonnell
02-25-2010, 09:51 AM
Tell him to buy Turbulence Training....decent workouts, no Kool-Aid and will keep him entertained for a while until he is ready to pick up some heavy weights.

or there is also Ross's book on bodyweight stuff
http://www.rosstraining.com/nevergymless.html

Harry Munro
02-27-2010, 02:14 PM
THIS (http://www.corvedale.previewurl.com/5bx/) may actually be perfect for your friend. It's a progressive program to be done every day, and it starts off v.easy so it's easy to get the momentum with it. Tried and tested.

Philip Stablein
02-28-2010, 07:00 AM
I'd think a few weeks of simplefit would work well. And then lend him a copy of SS to learn how to squat/dl/press/bench. Then he could just walk on a treadmill and lift, both very do-able in the globo environment, and more than enough to make someone feel well and be able to tackle the basic tasks with no impediment.

Sometimes the globo gym is nice though. My wife works out at her school gym which is exactly like you'd expect, but the let her DL, and having things like a Gravitron is very nice for working towards a pull-up.

Dominic Sirianni
03-01-2010, 08:33 AM
I got a lot out of Ross's stuff when I was making the slow turn from couch potato

Justin Herring
03-02-2010, 10:51 AM
Thanks for all the suggestions.

I had totally forgotten about Simplefit, even though I actually sent a couple of people to that website a couple of years back. I'll send my friend there. I'm sure it'll get boring after a while, but it seems like a good way to get a little foundation, get used to working out, and see some encouraging progress in a relatively short amount of time.

I will also lend him my starting strength and see if I can get him into some heavy or moderate lifting down the road. I think working in some sprinting eventually would be good for him too.

I like Sisson's book and his template also seems like a good way for my friend to structure his longterm fitness plan. Another good idea.

Appreciate the help.