getting in shape

by Nenad S
(Nis, Serbia)

First off, let me give me my background. For about 25 years (i'm almost 26 now), i've been a whimp. Physically.

So, although i've been doing Yoga for about 4 years, i still don't feel very strong, i decided it was time to change something.

The aim was (is) to feel good and nothing more. So i went on, making the program as i go along...

To keep things short, in the last 6-7 months, it has come to doing Yoga (partially), running, and my own weightlifting.

Outdoor workout, plain and simple - stretching the whole body, then a 30-50 minutes of a good tempo run.

I avoid getting too close to my limits most of the time.

Experiences with this one?
1. Getting in shape takes quite a lot of patience and work. Depending on the person, i guess... It took me about 6 months to get to a satisfying level, and, interestingly, it felt like a long stagnation until a huge jump of my abilities about a month ago.

2. Warm-up is essential! I've hurt my body for a few times to learn this one, so take my word for it and avoid the mistake!

3. Morning run is the best, sunset run is the second best. Mid-day, not so good. Look up "circadian rhythm" to get to know why.

4. NEVER, EVER, EVER RUN YOUR FULL CAPACITY! Middle way is the golden, for if you run to your upper limits, you'll just damage your body and over-tire for the next few days... AND feel awful. Be wise, run strong ONLY when you feel strong.

5. After six months, every bit of effort paid of way more than double. POWAH GOOD! :D

6. The more you do it, the more you love it.

Now, the home workout is quite different...

In short, my goal is usually just to push the body temp as high as possible and work out some muscle group. Outlined:

- Stretching head to toe.

- Do whatever makes me sweat - headstand (yes, it does that), push-ups, running in one space... Until body temp feels high.

- Than the muscle workout - dumbbells. (Interestingly enough, although i'm almost raw vegan now, muscle mass has improved quite a bit - i'm like it! :) )

- Than either stretching or breathing excercise, to cool down.

Basically, my recipe is:

Workout at least 5 days a week, even for only 30 minutes;

Eat light food, more smaller meals a day, and as much as vegetables as possible

have patience, results do come;

AND BE HAPPY NO MATTER WHAT! :) (translated - stress makes you go weak)

Hope you benefit from this!

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