Some years ago I started not to be able to hide the fact that I'm not in the shape I'd like to be. I've always been sort of a slim guy, not really athletic but in quite OK condition. It came easy, I don't eat that much, don't use much alcohol and I did have some exercise when the kids were younger. But no more. And when shopping for new trousers I didn't like the side view of a fat belly. That's not what I want to be.
So, what to do ?
I did nothing for a long time. OK, I had a diet for a while and got rid of some of the weight. And then it came back. I thought of starting some excercise somehow some day. And didn't.
Until one day I accepted, that I'll never start swimming, running, playing tennis, going to gym, start cycling or anything else that I haven't started so far, anything that involves going somewhere and finding time for. So I started exercising at home. 15 minutes first, doing pushups and sit ups and stuff like that. That amount of time is always feasible to take, I didn't need to go anywhere, no need to book a time or buy membership, I just walked to a different room and shut the door. I put some classic heavy rock playing to make it more pleasant... And then two days later I did it again. It was not fun, it was awful, felt bad, hurt and was generally unpleasant.
I didn't buy any equipment to begin with. After I had worked out regularly for a few weeks I bought as a reward dumbells so I got to do more things. And bought a book full of good exercises You can do at home and with little equipment and mostly body weight. Then I bought a kettlebell, and could do more excercises again. And suddenly I was excersising 3-4 times a week, and always 30-50 minutes per session. I decided to workout every tuesday and thursday, and at leat once per weekend. I still have those days as my regular training days.
Dragomir was my first coach ! That's a good book, even though there are excellent Youtube videos available just as well. I prefer reading books, so that worked fine for me. Dragomir has a good roadmap for starting training, has trainings for all muscles and using body weight mostly, and also good strecthing guidelines. But to be honest, exercising was far from being fun for a long time, it took at least six months before it was not really unpleasant... Even with quite OK instructions, I managed to get my shoulder hurting, probably did something wrong or used too heavy weights. Hurting in a meaning that I couldn't sleep on one side, couldn't raise one arm etc...
Major breakthrough in exercising-happiness was the day I started jogging - after a year of training at home with mostly body weight and according to Dragomirs systems, I started jogging and to my own surprise it worked well ! So my basic condition had improved so much that jogging was possible and also felt good. Good running shoes helped too. That opened up a new world to me.
Okay, I had now excercised at home for a year and started jogging also. I had lost some weight, not so much, and had improved my condition somewhat. For quite the right time I got a proposal from a local gym to join a 40+ year old mens training group. It was meant for guys that'd like to start working out again after a pause or something. I wondered for a while - do I need that, I like to work out at home, maybe that's unnecessary or whatknot, and finally decided to let's give it a try.
And that was the most important decision I've made after actually starting the excercising !
Because finding a gym with lots of guided group activities has changed my excercising completely. After the initial really energizing and motivating group trainings I started to attend to Cross Training sessions, Body Pump and Body Combat sessions. And having a group workout is just so much more fun and so much more efficient ! The hour spent in Body Pump for example is something completely different than doing things alone, at least in my experience. There is a good warm-up, there's no resting during excercise, the structure is well-thought out so all muscles get excercise and there's good stretching in the end.
Result ? I've lost 5 kilo's in the last half a year and 10 kilos in the last 12 months, my body fat percentage is now what it should be and all the condition tests have improved significantly, and all strength and mobility tests etc are either good or excellent. How do I know that ? I took thorough tests in Vierumäki Sports academy on april and november this year as part of Trainer's House "Muutosjohtajan Polku" -training, so I have facts :) And what's even better is that while getting better results, the exercises are also much more fun, there's group pressure and support helping to get motivated, and what's most important : I no longer have any body part hurting, ie the shoulder pain is gone.
After getting good advice I also started yoga, to help improving mobility, and also just to improve my own well-being. Now I do yoga once a week, Cross Training/Body Pump three times a week, and then jogging once a week. And keep improving slowly buth surely.
So today ? I have now done regular excecise for over two years ! I'm in much better shape, feel much better and really enjoy both gym and outdoor activities. I'm much more confident physically, I know that I'm able to do much more than before. I feel that I have a lot more energy at work and in private life. I have also changed my eating a bit, I've skipped eating excess sugar, ie candies and lemonade except once a week, and I do eat more vegetables and fruits nowadays. Other than that no real changes to diet. Less white bread and potatoes, but those are quite small changes. I'm still trying to get 1-2 kilos away, but that seams to be a slow process nowadays... I'm not targeting to be a super athlete, that's not possible, neither is it necessary. Just good health, strong enough, all body muscles fit, enough stamina and a tigh butt made of organic iron to please my lady...
How to keep going and how to know what is the level of activity ? As I said, I took tests at Vierumäki, but for following the activity on weekly basis I've used a fitness watch. With this I can clearly see how many hours I'm doing a week or month, what is my activity levels etc. Recently I've also started to plan harder and easier weeks to let the body rest sometimes also. As an engineer, I believe in measuring real data to back up anything I'm doing. If the activity watch shows that I'm doing my excercices and if the InBody measurement shows that there's more muscle in body and less fat and the results get better, then I'm doing things right... Some may have different methods, but for me systematical work is right way.
There's no way I'll ever give up now, life is better when You are physically in good shape !





















