I like to share many of the questions and emails I get from the great members here at WLC.
I wanted to share the email below that I recently received because my response should really help not only the person asking but many others out there in the exact same situation.
I really don't want ANY of you feeling like you are going to die early because of health issues. Thinking this way will lead you down that path to early death.
Let's stop thinking that way and start thinking positive because you can turn your life around completely and head in the right direction today.
Here's the Email I Received
I'm 45 years old and my whole family is ridden with heart disease and diabetes from both my parents side of the family. I'm prescribed a 20mg Crestor tablet daily to control my cholesterol and tri'glides.
I'm 6′ tall and weigh 255 pounds. I'm big and strong and have always weighed more the BMI says I should, but I'm definitely overweight and need to lose weight and get in better shape so I feel and look better.
I can't run because I have degenerative disc disease and sciatic pain if I do anything with any impact, but I have a nice weight bench in the basement with 300lbs. of plates and an elliptical machine already.
Here's the problem. I believe in your program. I really do. I've read it all and it all makes perfect sense. I want to give this a shot and I know it will work… but I just don't know where/how to start! It's all so overwhelming!
The calories, charts, figures, math, etc. What's the first step?
How much weight do I start with on either of the lifting exercises?
The questions go on and on. My head is spinning….and I know me. If I just start, but am not properly organized, not properly planned, don't have everything in place or know what/when to write something down somewhere/sometime, I'll get discouraged and quit.
It's happened before.
Is there a “dumbed down” version of your program for us beginning beginners? I don't even consider myself as a beginner… I'd say I'm totally clueless and don't even know how to begin.
I sadly admit I almost need a personal trainer to follow me around and give me a “play by play” every minute of the day until I get the hang of it on my own.
And so far, all I've discussed is the exercise portion of the program. The diet portion!!?? OMG, I'm getting dizzy! 6 meals a day? When?
With my wife and work and 2 teenage daughters we're always runnin and gunnin and….the grocery list? How to prepare all that food so it's not like eating boring rabbit food all the time?!…ugh.
I can literally vision this program as spending all my free time as soon as I come home from work, shopping, cooking, packaging (for the next day's meals) eating, working out, recording figures, measuring, weighing… I'm wondering if I'll have any time for anything else.
Ok, I'll stop complaining. I just seem to need, literally, need a step by step guide of what to do first to get started. A checklist of what to buy, exercises to do when and how much, etc., etc. I'm sure it's all explained somewhere in the 420+page pdf I've read, but is there a shorter, consolidated, 10 pager perhaps?
Sorry to be such a basket case noob.
I don't believe in a “magic pill” or fad diets or exercise gimmicks so some businessman can get rich off of us poor fattys. I'm aware it takes a lifestyle mind change/set to live healthy. I'm just having a hard time implementing it.
What do you recommend I do?
How to Get Started with the WLC System
Yes, there is a lot to the WLC System and I know that it's tough sometimes to not have everything in perfect order before starting.
I know because I'm the same way. You can probably see the result of how I am by the design of the WLC System.
I designed most of this system when I had a much easier job, much more time to do what I wanted, and I didn't have kids (much of that time). As I've become more experienced and life has gotten much harder for my wife and I, I see how it will be difficult to implement for most people ALL AT ONCE.
Some of the reasons for this is priority.
Our way of thinking in this world has really been jacked up. Healthy food isn't priority to most of us any more. We just grab whatever we can as quickly as we can because we have so many other things that are higher priority that really shouldn't be.
Many of us will put so many other things first. Eating healthy and exercising should be a top priority. We don't make it a priority. It always comes last to so many people. The KEY is to turn this around by making the truly important things in your life THE top priorities.
When you do, everything else becomes easier on you.
When you start spending more time cooking your own meals, as an example, you will have more energy and feel so much better about yourself too. This makes you more productive in the other areas of your life. You'll get more things done.
You have to change priorities if you want all of this to work. If you don't, it will be very tough.
For example, and I'm not saying anyone in particular does this, but stop watching TV and get to exercising and cooking healthy recipes.
You don't have to be perfect either. All you have to do is start doing the best you can and learning as you go. Try cooking a new meal using one of the healthy recipes here on the site. Try another nee meal in a few days. Just implement a little at a time.
I promise it all gets much easier once you get the hang of it.
Forget about the 6 meals per day right now. More importantly is the need to change to eating all healthy foods. Have 3 meals per day but make them as healthy as you possibly can. Then you can add a couple snacks each day once you get the hang of it.
After you learn more about your body and get where you want to be, you won't have to count calories, measure results, etc. Your body doesn't want to change. Once you get it where you want, you can continue eating healthy and you won't change much. You'll only change if you really push yourself in a specific direction.
I hope you see what I mean. When you change your body naturally using the WLC System, your body will stay the same once you stop pushing it to build muscle with greater amounts of food or burn fat by burning more calories through cardiovascular exercise. Slow that down and your body will stay the same with your great results as long as you continue eating healthy foods.
Eating healthy foods taste so much better anyway when you cook with the right herbs and spices which are all very, very powerful.
Here's How I Would Start
If I was a complete beginner, I would start with the Level 1 Base weight lifting workout here at WLC.
I would schedule 3 short cardio workout sessions each on a rest day.
The workout schedule would look like this…
Day 1: Weight Lifting Workout
Day 2: 20-minute Cardio Workout
Day 3: Weight Lifting Workout
Day 4: 20-minute Cardio Workout
Day 5: Weight Lifting Workout
Day 6: 20-minute Cardio Workout
Day 7: Complete Rest
For the cardio workouts, just go for a brisk walk or something light and easy. I just want you to get into the hang of regular exercise. I want you to be able to keep the schedule. There's no need AT ALL to start out tough and make yourself really sore like so many people do.
Start out light and easy.
For the weight lifting workouts, spend time learning proper weight lifting technique on all exercises. Don't worry about increasing the weight until you have great form. If you digress at any time with your form, start over until you get it right. This is VERY important for your progress later.
Never keep going until you get form correct. This will lead to injuries if you keep going.
As far as the diet, start with 3 meals per day and cut out all soft drinks, sugary drinks like sweet tea or fruit juices, and only drink water, herbal teas, lemon water, lime water, and other very healthy drinks. No sweeteners except real honey is allowed and honey must also be limited.
Once you get the hang of that, then you can step it up to the next level.
There really is no need to turn it all on at once.
Don't even worry about taking measurements in the beginning if it adds to much to your schedule. First get your schedule going and make the above things I have listed your priorities.
Get rid of the things out of your life that aren't important like TV, video games, or anything else that really isn't important. If you have a hobby you love, keep it. You always need to have things you enjoy, but I do think weight lifting will become one of those that you'll love after some time.
I sure hope this helps you get started in the right direction. Take your time learning and implementing.