My 6 Week plan to get you into fitness.

CrossFit Chiltern
My 6 Week plan to get you into fitness.

Hi guys, I wanted to do a video today that isn't just for people that co to the gym, isn't just for people that co to CrossFit or people that are trying to improve their fitness through gym training. I wanted to build a video that was going to be for everyone, people that just wanted to get a healthier lifestyle. Maybe for people that haven't done any fitness training before, that are unhealthy, that are overweight, and you haven't been active and you're thinking about getting healthier. You're thinking about making changes to your life. You thought, "Okay, is the time. "I've been inactive, I've been eating unhealthily, "I've been doing everything wrong "for my health for a long time "and I want to make changes to my life. "How do I get started?"

This is for you guys.  I think a mistake a lot of people make when they're trying to get fit for the first time or trying to get back into fitness after a long time out, is that they try and change everything straight away.  they decide, "Okay, is the time, I want to get fit, "I want to lose this, I want to lose my weight, "I want to get in shape, I want to get healthy." And they try and do everything.  they'll sign up to a gym. They'll go into their gym and they'll sign up, they'll sign the forms, and they'll say, "Right, I'm going to make sure I get to the gym three times a week," or, "I'm going to go to this class three times a week." Then they'll try and think, "Okay, "what am I going to do about diet-wise? "Well, what I'm going to do is I'm going to do juice plus," or other diet that they'll find. And they're going to follow a strict, regimented diet routine. And trying to do l these things, often, they fail.

It's the same when I'm coaching people at either Olympic lifting or teaching people golf, is that if you give one five, ten things to do-- Not that I'd ever give one that many, but you give them, say, five things to do, then quite often they'll go away, and they'll co back having changed absolutely nothing. Whereas you give people one, maximum two things to do, then often those changes will have implemented much better. This is how I would start for everyone who wants to get healthy for the first time. And if you are coming to the gym, if you are doing fitness training, and you just want to make changes to your lifestyle to get fitter, this is l a good way to start for you guys as well. 

The first change you're going to make-- And you're going to do this for the first two weeks. And this is the only thing I want you to do. The first thing you're going to do when you wake up in the morning, every morning, is you're going to drink a pint of water. You're going to chug a pint of water down before you do anything else that day. And then the only drink you're going to have through the day is going to be either water, or you can have a couple of cups of black coffee. I'll let you have one of those cups with a little bit of milk in, but I don't want any what I would cl Starbucks or Costa desserts, where you've got mocha coca latte with maple syrup or whatever else they put in that stuff. That ends up with 500 calories. None of those, you’re not going to get any calories out of your fluids. 

For two weeks, the only change you're going to make is you're going to have a pint of water and limited amounts of coffee or tea are okay that day as well. But no fizzy drinks, no diet drinks. A lot of evidence towards what those aspartames and the sugars, the sweeteners that are coming in, that those polios in those diet drinks, what they do to your stomach, what they do to your digestive system in terms of killing off l the good bacteria in your stomach. There’s evidence that there could be a link towards brain diseases that can be caused from aspartame as well and of the other sweeteners, which obviously there's counter-arguments from the manufacturers that there's nothing in it. But it's not evidence that I like to see when I'm drinking a fluid, evidence that it can cause problems with the brain.  I try to avoid that anyway. What tends to happen with your body when you have sweeteners is that it causes you to crave more sweet stuff. Cause your body is kind of thinking-- expecting to have kind of sugars coming in from that, and you get nothing, and it causes your body to crave more sweet stuff.  rely, I'd avoid any kind of drinks. And, I'll put in there, and I've said it before

If you watch my video on breakfast about fruit juices, let's have no fruit juices.  high in sugar, super concentrated, zero fibre as well. You k, fruit is good for you, because there's fibre in that fruit, that fibre can balance out of the sugars in there, and obviously we need fibre in our diet. Fruit juice doesn't have that.  avoid fruit juice, especially those concentrated ones. And l we're going to have is water and then coffee or tea, but only a couple of cups of that. Nothing else; that's the only change. And then why a pint of water, first thing in the morning? Cause often, through the night, you lose more than a pint of water through perspiration one. And that's just on a norm evening; on a summer’s evening, on a hot one, you're going to lose much more than that. And quite often when people feel a bit groggy in the morning, a bit washed out and tired and lethargic and just don't feel it, a bit rough, quite often it's the dehydration that is the problem more than a need for coffee.  people have their morning coffee and they're going to feel like, "Ah, I feel 10 times better." And yes, of course, caffeine is a stimulant, that’s going to boost you up. But if you have the water to start with, you're rehydrating yourself before anything else. And that can do a lot towards making you feel better before you need that morning coffee, before anything else., the first two weeks, pint of water when you wake up in the morning. No other sugary fluids; only thing you're going to have is tea or coffee. If you cannot bear to only drink unflavoured water, then you can add a little bit of lemon juice into your water, maybe a teeny bit of salt to give it flavouring.  it's what I would cl my electrolyte drinks. And my electrolyte drink would often consist of-- If I was going to make electrolytes-- People rt of think, "Oh, I've got to buy electrolyte powder "or that's going to be super expensive, "with normally a glossy logo on the front "and a picture of someone running a race." l it is, basically, is salts and a bit of sugars in those electrolyte drinks. Except so of them have no sugars in them, so of them are just salts.  l you need to do to make your own electrolyte drink and to make water that maybe isn't just water-tasting, is add  lemon juice, a little pinch or two of salt in there. If you do need it a little bit sweeter, then I suggest a stevia, a little bit of stevia in there as well. Make it into a, I suppose you could call it a lemonade flavour. I don't do that, cause again, I don't believe in having sweet stuff. It's just going to cause you to want more sweet stuff.  I try to do avoid doing that, but you can do that if you need to.  that's the only substitute I would low for that water., if that's too much of a change for you, well co on. What do you want? I've given you two weeks where you have only got to do one thing, only got to replace one thing.

If you are serious about wanting to get healthier, then that's the one thing I want you to do for two weeks. If you're not serious, then what are you watching this video for, yeah? Go and do something else. But this is about people that want to get healthier and they want to make a change. And you get a lot of people that co to you and say they want to make a change. "I want to do this, want to do that." And, when it cos to implementing those changes, they don't want to do it. They're not willing to make those changes.  if you're not willing to make those changes, then fair enough. It's just, you're not going to see as good a result.  you k, you can do it hf-assed if you want, but you're going to do much better if you put something into that and put into what you're doing.  there's your first two weeks. Your first two weeks involves hydrating yourself better first thing in the morning and cutting out calories and crap from fluids.  no more Cokes, no more hot chocolates, no more milkshakes, no more smoothies. Those innocent smoothies, yes, they taste delicious. But no, they are not particularly good for you, right? They just taste delicious. Cut l that crap out and just stick to water. That's the best thing to hydrate on. Lucozade Sport is not the best thing to hydrate on. Just because it says isotonic doesn't mean shit. Pardon for swearing, but it doesn't. Because water, like I say, with salts in it, is equally as good if not better than having a load of manufactured rubbish in you. Rant over.

After those two weeks, what are we going to do next?  of you might be thinking, "Oh, but you k, that's two weeks. "I need to lose those pounds, man, I need to lose pounds." Trust, if you are one of those people that has Costa lattes and has smoothies and has orange juice and has a Coke and has copious amounts of wine, you're going to see changes just from doing that. And you're going to feel different just from doing that.  that is going to make changes. It might seem like a minor change, but it's going to make changes., the next change we need to do. And this is for people that haven't done any activity. But it will benefit anyone. If you're going to the gym right, this will benefit you. When you wake up in the morning-- we’re still on the morning time. We're still worrying about what happens then you can control this, yeah? You can control what happens first thing in the morning cause if you're in your own bed, or even if you're not in your own bed, you can control this yourself. Get up in the morning, drink your pint of water. Put your shoes on, put clothes on. Do that first. Go outside, and I want you to go for a walk 10 minutes, okay, 10 minutes is l you got to do. 10-minute walk just get active. Get your heart going, get your mind in a better state. Do that 10-minute walk, co back, have your breakfast. That's it.  we're going to do a little bit of activity whilst fasted. Just get your metabolism going, get your body going before you put food inside it. Like I said, it's going to give you a percent of wellbeing. It's going to get you out and active. If you're going to the gym, it's a great way to recover from the previous day's work out, as well. Just to walk around first thing in the morning, loosen your body up a little bit.  that's l I want you to do. Then you're going to do that for the next week.  you're going to still have your water, pint of water, go for a walk If you wanted to combine the two, save a bit of time, you could take the water, drink whilst you walk.

That is the next week.  we've had, first two weeks, pint of water. Next week, pint of water, go for a 10-minute walk, l you need to go for that walk, let's say 10 minutes, five days out of that week. I don't expect you to do it every single day, but five days of that week.  if you work Monday to Friday, why not do it on that Monday to Friday? Yes, oh my god, you need to get up a bit earlier. You need to get out of bed 10 minutes earlier. That's fine, just do it. Just get out of bed 10 minutes earlier. Just set your arm 10 minutes earlier. Stop pressing snooze five times. Get yourself out of bed, go for a walk I'm not here for people's excuses as to why they can't do these minor changes to their life. This is at the point where you want to make a change. If you want to make a change, you do have to make sacrifice and that sacrifice is those 10 minutes of sleep or more likely, for most people, it's just 10 minutes of looking at the arm clock trying to get another couple of sessions of closed eyes.  get yourself out the door; go for a walk this is a perfect time. I'm doing this video right.  the thing is right, the sun is shining outside, we're in June here in England, there’s no excuse. And I can see in the middle of winter you might make your excuses, but it's nice, a nice winter's walk, nice and fresh, is another good way to go.  we've done that, we're doing our morning walk. And I only want 10 minutes; I'm not looking for a lot. 10 minutes is nothing. You could literally either work out a route that's going to be 10 minutes or you could walk five minutes out, walk five minutes back, whatever you want to do. If you're bored when you're going for a walk, why not stick a little podcast on? something with personal developing to help you kickstart your day, maybe mine! And that's a good way to get started.  you've done your 10-minute walk.

We're into week number four.  for the fourth week, we're going to layer on.  for this fourth week, you're going to still have a pint of water. And that pint of water, that's going to be constant. And that water l day is going to be constant.  of you might have had a couple of days where you've slipped, or you've gone out and you've had a glass of wine. If that happens, what you're not going to do is say, "Oh, I failed." If you've ready failed in these first few weeks, that's going to happen. You must prepare for that. And I've spoken about that before, about preparing yourself when you do fail. Not if you fail, when you fail. l that you need to do is the next day, if you've had drinks the night before or something, the next day, get up, drink your water, go for your walk or if you don't do the walk one morning, what are you going to do? The next day you're going to get up, chug your water, go for a walk Get on it, okay?  I'm looking for five days out of a week. I'm looking for 10 days out of 14. Then you're going to get up and do that. Do it straight away; there's no excuses then. If you do it straight away, there's no excuses not to do it. If you try and delay it to later in the day, you're going to make excuses. You're going to find work you need to do. You're going to find something you need to do with the kids. You're going to find loads of excuses. Get out and do it first thing.

Week number four. You're going to look at what you have for breakfast and you're going to make sure that you're having something that has a good source of protein, fats, and ideally minimum carbs. I'm not a no-carb guy; I love carbohydrates. I just don't think you need it for breakfast, unless you're doing a little workout first thing in the morning and you need a little bit of fruit to go in there. That's acceptable, but we don't need to be piling on that. One thing we're not having for breakfast is cereal. I don't care what they say on the side of the pack. If there's a picture of a grain on the side of the pack or they've put in colours that look healthy like natural packaging and they claim its organic and freshly made from the mountains of a Buddhist monk. I don't k, whatever. Cereals are normally packed with sugars. They're crap that you basically-- they've been put together and manufactured and processed. There's zero protein in them. They might say, "With added protein." I suppose you might find days. I see a Snickers bar with protein, I suppose there might be cereal with added protein. I don't rely look at that aisle. For, a cereal is basically like a snack. You might as well have a pack of crisps or biscuits. And in fact, you can even have biscuits for breakfast. I've seen the Belle Vita biscuits, that usually crap.  that ranks alongside that, yeah?  if you think Belle Vita biscuits are a proper breakfast, then you're in that as group of-- You're making poor choices. And obviously, advertising is towards that. We l have cereals because advertisers have promoted that as an easy thing to do. It's easy to have it, cereal for breakfast. You just pour it in a bowl, pour milk on top. But it's not a good breakfast to have.

We need to get protein in your body. We need to get fats to get you satiated throughout the day. We need a breakfast as well, that's the first thing. If you're not having breakfast, start having breakfast. Whatever you can do to have a breakfast., people might have breakfast an hour later in the day. They might drive to work and have breakfast at work. I will say that's acceptable if that's it is. But you need to have a in the morning to break that fast. Good example of breakfasts would be Greek yogurt. I have Greek yogurt myself. You might think it's disgusting, but I have Greek yogurt, I have peanut butter in that. That's easy; l I've got to do is open a tub of Greek yogurt, pour it into a bowl, open peanut butter and put a spoonful in there, stir it up, gobble it down.  I've got my proteins and I've got my fats, job done. You could have Greek yogurt with blueberries. You could have cottage cheese in there. You could have eggs; anything egg-based, obviously, is going to have a source of protein in there. Find something that's going to work for you. You can have lean fats for breakfast as well. Bacon isn't necessarily that lean, but if you're having a little bit of bacon with eggs, that's fine. Just be a little bit aware of the fats your having in there. But I don't want-- Toast and marmalade is a no. Cereal is a no. Biscuits, flapjacks, l of that crap. Anything that says, "breakfast bar," and is available in the snack aisle of the supermarket, is not a healthy snack.  just leave that aisle; that's the treat aisle. And you're going to have something healthy for breakfast.  you got to find what works for you. I’d allow a little bit of bread is maybe one slice of bread with eggs, avocado on top of that.  if you need-- people need that crunchiness underneath their eggs, something like that, then I will low that. Not white bread, brown or whole seeded bread. That's quite a good way to go with that. But try to make sure that the portion of that, the protein is bigger than the carbs.  proteins being the eggs, that should be bigger than the carbs. And element of fat in there as well. It would be great to satiate you.  if you're going to have eggs, you're going to have fats on there anyways, you’re going to be fine with that.  that's one month, one month of introducing yourself into your training. And l you've done far is drink water, go for a walk, change your breakfast. That's l I want you to do., again, people are like, "Oh, but I need to get in shape, I need to get in shape." If you're looking to just get extra weight loss, then there's plenty of ways to do extra weight loss. It won't necessarily stay off. You won't build a habit that's going to make a healthy future. And it's not necessarily healthy for you.  there's a difference between making a change for your own health and your own wellbeing, that will then add to you dropping weight and build good habits, and just going on the juice plus diet or the cabbage up diet. Because l of those diets, yeah, you're going to lose weight. If you're a boxer for weigh-in, you go in a sauna for two hours, don't hydrate yourself, you're going to lose shitloads of weight. But we want to get a healthy lifestyle.  think about what your target is. If you're just looking to strip weight down, and you don't care about your health, then there's plenty of ways to do that that I don't advise. And I'm not a boxing coach, I’m not getting ready for people for a weigh-in, that’s not my priority. But if I needed to capable to do that, then that would be an easy thing to do. But that weight would be a temporary loss. You're not talking about fat. You're not going to lose tons of fat in a very short period. That's where people go wrong. You're just going to strip out your glycogen stores. You're going to dehydrate yourself. And as on as you start piling stuff back on, you're going to be piling weight back on.

After you've done that month, what you can start doing is getting yourself ready for kind of activity.  something then to get you active, get you training. You can start preparing yourself for that.  if you're not ready, then, find somewhere or someone who's going to coach you and train you to get fitter and healthier and to move better, then you can start implementing stuff at ho. And I'm going to say very simple body weight stuff at ho. As simple as doing squats, just standing and squatting yourself down and up, okay. If you lack the stability in your lower hf, you might want to basically squat down to a high chair.  a rt of dining room chair, squat down on something like that. Or if you've got a high box or something you can squat down to in there. something simple, like just doing-- accumulating squats is a good way to go. The other thing you can do is just simple arm circles to start building that upper back. You can do exercises like Ts and Ys and W, because we want to strengthen up, I'm turning around, this upper back, by doing exercises through here as well. And stuff like press ups and plank. Whether that's a kneeling plank or a full-body plank, depending on how your core stability is. That would be good. I like to do, I think the RKC plank, which is where you hold your plank position and contract as hard as you can, with your muscles drawing your belly button in towards your spine. Rely working to stabilize and hold tight for 10, 20 seconds.  it's more about core stability work rather than trying to hold a plank for—

There's a world record on the plank. It's four hours, seven minutes. And what benefit is that to anyone? Unless you're trying to make yourself, a human bridge people can walk across you there's no benefit to holding anything that long. Cause most of the time you need stability, it's for a fraction of a second when you do an exercise.  we're looking at building those in. And I would set yourself just a weekly target.  for example, for your squats you could say, "Okay, this week, I need to do 300 squats."  that 300 squats can be broken down. You've got seven days in a week.  you could break that down. You could do 50 squats a day for six days. You haven't got to do it in more than one go. You've just got to think, "I'm going to accumulate that in my week." You could say, "I'm going to accumulate," let's say-- it was what, 300 squats? I would say maybe over that week 100 press-ups. And a lot of people can't do press-ups, you can elevate your hands, do them onto the kitchen counter.  hands up on the kitchen counter, just pressing down there or if you maybe can't even do that, you can do it up against the wall. You could then do sets. And again, over the week you could do that. And there's these; I like to do more upper back work than pectoral work, cause everything we do in an office is anterior, in front of the body.  we tend to get in a position where we're a bit tighter here and weaker at the back there.  we end up in this posture position.

 I much prefer to do the upper back work.  stuff like-- And with these Ts, Ys, and Ws, what you're going to do is, lying on your front, you're going to contract like this. That's your Ts; do this one for your Ys, and then this one, you see the shape I'm making here, for your Ws. Do those, and I would accumulate, over time, the reach of one of those positions, to co between 50 and 100 grips on those as well.  your squats are going to be working your legs. You're going to be working your press ups for your back of your arms and your chest. And again, for your Ts, Ys, and Ws, you're going to accumulate those. And that's upper back, a little bit of rear deltas in there as well; it’s rely posture exercise. And then for your RKC planks, you could just say, "Over time, I'm going to accumulate. "Over this week, I want to do 10 sets of 10 to 20 seconds." Implement that over that course of time.  you're doing good movements, building a good depth in your squat, good movements in your press ups, good movements in that upper back work. Very simple exercises, body exercises.

I gave you those for the specific reason that you have no excuse. You haven't got to buy anything.  far, everything we've done is free of charge. Nothing is going to cost you anything. You're just going to put in that work over the course of--, far we're up to-- What are we up to? This is week number five.  into the fifth week, you're doing is work there.  I would say two weeks of work on that, moving through those squats, moving through those press ups, moving through those planks, moving through those Ts, Ys, and Ws as well. That's going to give you a good, lid base start.

And that's the first six weeks of your change done. After you've done those first six weeks, then you might be thinking about, "It's time to get coaching." And you need to find a good coach, a good trainer, or a class you can go to. Maybe something that your friend goes to ready is going to help to get started. It depends-- When you first start, yes, the ide would be to find one who's a very good trainer, fitness trainer, strength and conditioning coach to work with you., there's plenty of very bad fitness trainers and personal trainers out there, very bad, shockingly bad. And I'll do it another video, a whole other piece, talking about that.

And a lot of people, they do this career-- They don't do it as a career, they do it to get cash in, just a little bit of cash for themselves. And they'll do their weekend course, times even online. They don't even have to go and do any practice work. You can do it online and you get absolutely no skills at how to work with people, very little anatomic knowledge, just enough that you need to pass those exams at the minimum rate. And if you're doing it online, obviously you can do that just by googling it as you're going wrong. They'll just go in and try and beast you. Often, it's like they're part-time trainers because they just won't go in with a plan. They'll just go and beast you. They'll be throwing stuff around, doing l kinds of crap. Their idea of giving you a good session is that you're going to be aching like crap the next day, puking up maybe during the workout, and no thought as to a screening process, to looking and assessing you as to where you're at, building a plan of action, where to go. And most likely they have done no strength and conditioning work in there at l. It'll just be a pure cardio session.  you need to be rely selective onto your trainer. It's very difficult to k. And I need to do a video to help people identify what is traits to look for in a good trainer, maybe how to identify that. That's something I need to have a look at myself.

 I'm trying to work out the best way to advise you people to finding yourself a decent coach, a decent trainer, because a decent trainer is a coach. A bad trainer is just a rep counter. And anyone that's trained with myself knows that I'm not a rep counter because I'm terrible at counting reps.  that's the one job I can't do. But yeah, find yourself a decent trainer. That would be the optimum.

If you can't do that, if you can't afford that, if that's not in your budget, then you need to find something that's affordable that you're going to go to on a regular basis and that you enjoy.  I don't care whether that's Zumba or spin, or, I think yoga's a great thing to do.  if you can find a good yoga teacher, that is a great thing for everyone to do as an introduction into getting fit. And I'm not saying yoga's easy, I'm just saying it's a great way for people to get into movement and into activity, because it gets you moving better, and that's the first start. I think people think they need to be beasted, they need to be dying to get a good training session. But often, just doing something active is going to be challenging enough, combined with good eating and a healthy lifestyle.  find something that you enjoy doing. And it mightn't even be specifically fitness. It might be just an activity. You might go climbing, you might do dancing, you might do, hiking, anything that's going to get you moving more frequently at a slightly higher intensity than your morning walk that you're still going to be carrying on doing. And that will put you on that next step to fitness.  

You can obviously co and join us here at CrossFit Chiltern. We do our foundations program.  if you feel like you're not ready and you want to co and have a consultation and have a chat, we can talk about that. times of my clients might go in and they might do this, and we'll talk through-- The foundations program we have is one-to-one sessions before you go into classes anyway.  people, I just say, "Look, this is the start of personal training. "Let's build you up, let's get you to a position where--" I think a lot of the time it's more only, just feeling only ready to do a group training, more than physically. I think people just-- They're not quite ready only to go into that environment. And that's fine.  we do have the option here. But in any case, just finding something that you enjoy doing that you're going to stick to on a regular basis. And when you do that, start small. Don't sign up to six-a-week CrossFit. Or other crazy thing at the gym where you're going to do super, super tough stuff.

Start with something nice and simple, something you can do on a regular basis. Even if you do the coach to 5K Program app. I'm not saying that running is the be all and end all of fitness; it's not. But it's one way to get you moving better. I am a big believer that you need to do better movement, strength and conditioning work, or even body weight movements, where you're moving through a bigger range of motion than a run. But if that's a way to get you started and get you into fitness, then that's great. But there's your start points.

First two weeks, it's l about the water. Next week, it's about getting that walk introduced into your day. Week number four is about changing your breakfast habits. For a couple of weeks, we're going to have that good breakfast. And then start implementing activity into that fifth week, starting to introduce and do squats, those press ups, those planks, those T, Ys, Ws. And then when you're feeling ready, where in the middle of that second month or towards the end of that second month, looking at then taking that a step further with a fitness profession or with a class that's nice and simple.

There's a good way, and I think the most sensible way, to get yourself from doing nothing, from a state of unhealthiness, to a state of healthiness. Okay, if you've got any more questions or you want to do a video on anything, please put a note in the comments below and I'll speak to you on, guys. Thanks for watching, guys! Please subscribe to our YouTube channel and check out on Facebook.


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