To get things started, here's my situation. I'm currently 5' 11", and weighed 208 lbs. I've been exercising at least a 2-4 times ever week over the past few years, however I want to start taking things seriously. This is routine I'm looking at doing. On Mondays, Wednesdays, and Fridays, I'm going to be following the "Convict Conditioning" routine. Meanwhile, on Tuesdays, Thursdays, and Saturdays, I'm going to follow the ""Emi 5k Plan" (Second pic). Sunday will be a rest day. To get into more detail, for the CC plan I'm going to be doing [Pic 3] or the "Rhythm boxing" in Wii Fit as a warm-up, and doing [Pic 4] as a cool down. I'll also be using Wii Fit to supplement exercises, where I can, to help improve my form and track sets. Since the CC plan is advising that I avoid handstand pushups and bridges until much later in my progress, I'd like some advise regarding what to do for Friday's workout until then. Meanwhile, with the "Emi Plan", I'm going to be spending that the first 20-30 minutes of a walk following the intended routine, and then continue walking for the next hour or two. In addition, I live in a mountainous region, so I was going to be doing these walks/jogs in very hilly areas (Meaning I'll be jogging up/down a hill a portion of the time). Based on what I've presented, is there anything that I could help to improve this plan so that I extract the most out of it? In addition, are there any problems that I should know about, and what I can do to change/prevent it?

>>201 >Wii Fit This is good too

>>201 >Based on what I've presented, is there anything that I could help to improve this plan so that I extract the most out of it? Just start doing it, you'll work out how to improve it as you go. >In addition, are there any problems that I should know about, and what I can do to change/prevent it? Same as above: just start doing it, you'll identify any problems as you go. You can't foresee everything in advance. By putting it into practice you'll figure out what works and what doesn't.

>>202 The karate looks cool, and it seems to be a very similar package to Wii Fit.

>>201 Does the Emi one really work?

Here's how things went for the week. Didn't have much issue performing my workouts, however I did have to play around with what exercises I did what days due to job interviews and family matters interfering with the original times. However, based on some advisement, here's a change that I will be doing: <I will be changing my post workout "cooldowns" one of the two routines (Pic 1, or pic 2 and 3) This change was made due to an Anon detailing that ballistic stretching (Which I originally planned on doing) will destroy your tendons and joints. He also advised against active stretching for a post-workout due to how it demands controlled muscle contraction, and it's very easy to twist/bend a joint in an uncontrolled manner when you're tired. I also asked my father for advise, since he used to be a distance runner, on how to properly walk and jog. Figured other people would benefit from this advise: >Keep your foot pointed and always land on the balls of your feet Regardless of if you're walking or jogging, you want to make sure that the ball of your foot is the one colliding with the ground. Avoid walking/jogging on your toes as your stride will be far too "bouncy", and your toes are used to dig into the ground for when you're running. Do NOT walk/jog "flat footed" (Your foot landing parallel to the ground) or with your heel hitting the ground first as this will destroy your knees and ruin your posture. And, yes, this will feel like you're "peddling" when walking. >Lean forward When jogging, lean into the direction you are going. When going up a hill, lean into the hill. This will help you with your balance and stride. Here's an entire article about it if you want to know more: https://archive.ph/WCsES >Loosely swing your arms side to side when jogging The GIF attached to this post is an exaggerated, but it should help you get an idea of what I mean. Unlike when you're running or walking, your hands will never go behind you when you're jogging. They will always "swing" from side to side. Don't be too loose about it as your hands shouldn't go past your midsection (When swinging in) nor too far past your shoulders (When swinging out). >Keep your knees bent This is basic advise in general (Outside of specific exercises). Have your knees always at a slight bend and never "lock" them (Full extend).

Wanted to provide a bit of an update since it's been a couple weeks. During the previous week, I was able to accomplish week 3 of the Emi Plan, but doing the "Intermediate standard" for knee tucks and shoulderstand squats is something that it looks like I'll have to work into. However, over the past week, my schedule was severely thrown off by a cold that I had. Still got some exercises is, but it looks like I'll have to repeat "Week 4" of the Emi Plan.

Didn't realize how much time flies by. Did not mean to leave a four month gap in posting, but things happened, figured I'd get to it later, rinse repeat. Anyways, as far as the distance jogging, have been bouncing between weeks five and six. Part of it is due to the the new job I just got and it's inconsistent schedules, another part is due to the weather and how it seems to be snowing at least once a week (And the soil where I live is clay, so it's either rock hard or mud), OR I'm coming down with an illness at least once a month. So, I'm not losing progressing, but also not moving forward in my abilities. As far as the CC stuff (since I can do those inside in under an hour), I've moved onto "Step Two" for pushups (Incline), pullups (Horizontal), and legs raises (Flat knee). However, I'm still stuck on the shoulderstands (Step One). As far as any "definite" changes, it's mostly come to warm-ups/cool downs, and what I'm doing for my third day. For the warm-ups, I'm changed it to DDR for the Wii because it turns out that the "Balance Board" mode is literally no different than the "Rhythm Boxing" in Wii Fit, except that I'm also shaking my hips/ass. As far as a cool down, I've shifted it to my playing a "lighter" game that still requires activity on my part but I'm just having fun playing. The game currently filling that slot is No More Heroes 2. As far as my third day, where I'm not doing one of the CC routines, I'm following all these the workout routines in these images (At least their closest equivalents) in Wii Fit, which takes about 20 minutes total: >>206 The only advice that I've learned since last time is that you can tell you're actually making progress if you need to take a dump more often. In my circumstance, I've started needing to do #2 often twice a day. However you're not going to actually see this change occur until about 3 months down the line. And even then, you'll need to be exercising to the point that your sweating (Not soaking in sweat, just perspiring to cool yourself down). How's everyone else progressing?

>>755 A friend of the family has taken to walking an enormous distance between work and home and all the in between stops. Guy is pushing up 60 and he's not fit at all, but he's got the stamina of a lion. I'm gunning for that training regimen.

>>206 I've been neglecting running for so long. I'll have to keep your advice under consideration when I start again.