LiftforHealth.com

Getting Started

Ok, where to begin? The LiftforHealth.com program is designed for healthy people capable of physical exertion. If you have serious medical conditions, you need to be under the care of an MD or professional physical therapist. But let's assume that you're healthy, just out-of-shape. So what now? If that's the case, start with the muscular endurance exercises. Muscular endurance training is always going to be the mainstay of the program. However, instead of doing two or three sets of an exercise, do one set. And instead of doing repetitions to failure, just do what you feel is a reasonable number.

Once you feel yourself getting into better condition, start doing reps to failure and one to two sets of an individual exercise. When you have performed at this level for a few weeks, you are ready to add in HIIT sets. Remember, weight-based HIIT is going to be your cardio-vascular exercise.

After several weeks of muscular endurance training plus HIIT, you can add strength training. Strength training should be done for several weeks or even a few months before adding explosiveness training. Explosiveness training can easily cause injury if you are not limber and in good shape. That is why it should be added last. I also consider the least important form of exercise listed here. If you're worried about injury, don't bother with it.

The whole while, you should be following the Leptin Diet to control your weight and make yourself more lean.

As a precautionary note, always be mindful of your own limitations. If you are out-of-shape, don't push yourself too hard. We all have our limitations. It's part of being human.

So then, it's really pretty simple. This program is designed to be free flowing and intuitive. Don't worry about what exercise routine you will do today. Feel like doing pushups? Do pushups. Feel like doing pullups and squats? Do pullups and squats.

On the thought of not worrying, I like to remember what the Lord said on the subject (Being worry-prone, I must continually reread these):

Therefore I say unto you, Take no thought for your life, what ye shall eat, or what ye shall drink; nor yet for your body, what ye shall put on. Is not the life more than meat, and the body than raiment? Behold the fowls of the air: for they sow not, neither do they reap, nor gather into barns; yet your heavenly Father feedeth them. Are ye not much better than they? Which of you by taking thought can add one cubit unto his stature? And why take ye thought for raiment? Consider the lilies of the field, how they grow; they toil not, neither do they spin: And yet I say unto you, That even Solomon in all his glory was not arrayed like one of these. Wherefore, if God so clothe the grass of the field, which to day is, and to morrow is cast into the oven, shall he not much more clothe you, O ye of little faith? Therefore take no thought, saying, What shall we eat? or, What shall we drink? or, Wherewithal shall we be clothed? (For after all these things do the Gentiles seek:) for your heavenly Father knoweth that ye have need of all these things. But seek ye first the kingdom of God, and his righteousness; and all these things shall be added unto you. Take therefore no thought for the morrow: for the morrow shall take thought for the things of itself. Sufficient unto the day is the evil thereof.