Take a gradual approach to begin your training program
By Randy Brandt
Photography by Randy Brown
Many adults discover that they lose a little bit of tone and strength with each
passing year, while adding a few more aches and pains. To many, the thought of
starting an exercise program is overwhelming. However, if you start simply with
some of the following movements, you will build a base level of strength,
stability and flexibility. Then, when you do get to the gym for cardio or
lifting, you can make the most of your time because you are more structurally
efficient. Keep in mind these training progressions while implementing these movements:
•Simple to complex
•Slow to fast
•Body weight to external resistance
•Train with optimal posture to reduce injuries
Contributing editor Randy Brandt, CSCS; NASM-PES, CPT, is a performance and
fitness specialist with a bachelor’s degree in kinesiology. For more information, contact him at 713-857-6384 or
via email: rbrandt@getfitsource.com.
the WORKOUT
Squats
Squats require optimal flexibility between the ankles, knees and hips.
Reps: 12-20. Start with hands on hips and progress to hands behind head, arms
overhead, with medicine balls and dumbbells. When you can squat to a thigh
parallel position without joint pain, start single leg squat movements.
Shoulder/upper back strength
Strengthening the muscles that provide stabilization for the shoulder complex
prevents your shoulders from rolling forward and improves posture and overall
upper body strength. 
In a prone position, with glutes tight and abdominals drawn in, extend arms
overhead with the thumbs up. Move arms into a “T” position with the thumbs up. Pull elbows in to sides with palms facing the
floor. Keep neck neutral. Hold each position for 2-4 seconds and repeat 6-8
times.
Lunge to press
A body weight lunge with an overhead press is a good combination of lower body
flexibility, core strength, balance and upper body strength.
Standing with dumbbells at side, step forward, bending the knees and drop body
weight toward the ground. Keep upper body straight and shoulder blades
retracted. When adding press, bring weight to shoulders simultaneously as you
step back into standing position. Press dumbbells overhead with arms fully
extended next to head.
Reps: 10-20.
Bridge series/core stabilization Maintain perfect posture during this circuit.
Prone: Resting on forearm with toes and body straight
Side lying Bridge: Begin with elbow under shoulder with feet stacked. Lift hips
toward ceiling.
Hip Bridge: Begin in supine position with hands at your side and weight on the
heels and toes pointing toward ceiling. Lift hips up to tighten glute muscles.
Hold each position for 20 to 30 seconds. Try to build your strength and
endurance by increasing duration and the number of times you can repeat this
three-exercise combination.
Med Ball (MB) circuit
To jump start your movement capabilities and increase your heart rate, start
adding this circuit:
MB squats (5 sets, 20 reps)
MB lunges (5-20)
Push-ups (5-20)
MB sit-ups (5-20)
MB squats or squat jumps (5-20)
In early 2005, I suffered a bruised rotator cuff while working out in the gym. I
was out of commission for six to eight months and, during that time, my eating
spiraled out of control. Which proves that even personal trainers are not
immune from overeating.
While the shoulder was healing, I put on nearly 25 pounds of solid fat. It’s a familiar equation: depression+television+McDonalds=one extremely depressed,
overweight individual. In September 2005, I weighed in at 201 pounds, the
heaviest I’ve ever been.
After suffering through the usual personal pity party about life, work and
money, I decided to get back into shape. With no health insurance, I began
rehabilitating the rotator cuff on my own. Three months out, I began stretching
the arm and doing lightweight exercises to build stability in the arm, elbow
and wrist. After five months, I was ready for exercising.
To begin my transformation, I realized I needed to establish three key training
elements:
•A proper, high-protein, moderate-carb, low-fat diet
•Weight lifting to build thick, dense, quality muscle
•High-speed cardiovascular training to burn body fat