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Fitness and Rehabilitation from a poor Lifestyle

Fitness and Rehabilitation from a poor Lifestyle

First let me say hey all and that I am new here.

As the tittle says “Fitness and Rehabilitation from a poor Lifestyle” which I stole from thoughtfulgold. I sincerely wish you a fast recovery.

First I am a 34 year. Not young, not old. Should be in my prime. But..

My life consisted of working, which meant sitting at a computer all day.
And after that, smoking and drinking. I’m a social guy I like to get out, a lot. And smoking was my thing, I just liked it. Just cigarettes, no drugs.
Last week I quite smoking and decided to get my life back together. The thing that I have coughed out in the past days is something that would Fox Mulder really love, and probably tell Scully
That it came from another planet.
Because of my poor lifestyle in the last decade I have lost more then an inch.
Maybe you believe me, maybe not.
But in my early twenties my penis size was 18.5cm BP (7.3”) which is ok by standards, but now it is 15cm(5.9”) Can you believe it? Nether can I, but that is the truth.
The only reason for this, I think it is, almost zero physical activity beside sex, and heavy smoking. I can’t see any other reason.
And that is the reason I am here. To get my shit back together, to get back my inches and a healthier life.

So I will start with the questions, the most important are the basic ones:

- Where to start, what are the basic exercises?( I see the ones on the forum, but there is so much information and threads that they are creating information overload)
- When is the best time to do your PE exercises? ( Morning, during the day, evening)
- Has PE changed your life in any way, positive or negative? (If there are negative things I would like to hear them)
- Physical exercises and PE exercises on a same day? ( Since I will be going to the gym after who knows how many years; yes, sad but true)

I guess that will do for now, thank you for the answers in advance.

I am going to let the more experienced and healthier people give you the bulk of the answers to this.

However, I would advise anyone to start walking at a brisk pace. Even if you don’t have the chance to exercise that day or life is just getting in your way, just find some time to get in a brisk walk. Over time you can build on this foundation with HIIT sprints and other things.


12/11/2013 BPEL 5 3/4 NBPEL 5 1/16 BPFSL 6 1/16 NBPFSL 5, EG Base 5 EG Mid 4 7/8 EG Below Glans 4 3/4

11/02/15 BPEL 7 1/8”, BPFSL 8 1/16”, EG Mid 5 1/4 —- Goals BPEL 7 1/2”, NBPEL 6 1/2", BPFSL 9” Motivational Resources Wanted

8/9/2014 259 lbs ---- 11/2/15 248 lbs 33.2% body fat Bhcentral's Progress Reports and Pictures

Hi RedPhoenix

BHcentral gave the absolutely best advice: walking! From my side I’d add eating healthy too.

Stage 1 (the first 1-2 months to get you back in a walking lifestyle)

The key is to start a physical training that is not too hard at the beginning. The easiest way is to go through your mind and buy a step counter (best ones are belt attached and communicate with your smartphone). Then start with an initial goal of 10’000 steps per day. Use every occasion you find to walk: use stairs instead of elevators, “intentionally” forget to take stuff when picking up something in the office so you have to walk several times the same distance, get your lunch outside the office at the nearby diner and walk to it etc. etc.

Then, when back in the evening at home, have a look at your steps and walk the missing steps to 10k in your neighbourhood. Do it every day, weekends included!

Stage 2 (advanced, months 3-6)
Now you are set into a mobility mood again. You know you can do more. Your weekly step goal now raises from 70k steps to 100-110k steps. So you have two options:

A) make additional long-time walks at stiff pace as intentional training units. Like a 5-6 mile walk twice a week. Best is in the early morning before breakfast. That will give you a feeling of energy for the entire day. Think about doing nordic walking by using poles (youtube has some great videos about the topic).

Or make long hikes on the weekend. Like 4 hours and more.

B) start changing your commuting habits. A lot of commuting can be done by foot. Either park your car far away fron the office or use public transportation and get off “too early” and walk the rest. Or even replace the car by the bicycle if possible. I’m doing that regularly on my way home and get off one train station too early and walk the last 8 kilometers. Takes about an hour and all the stress from work is flushed from my brain when I arrive at home.

Stage 3 (from month 7 on)
Now your body is back into fitness for good. It’s time to talk about strength. I recommend basic body weight exercises like situps, crunches, pushups, pull-ups and so on. Don’t set a goal too high in the beginning - but do it every day! Just one minute per exercise and note down the number of repetitions you achieve. Then add one additional minute per exercise per month until you have a 20-30 minute training unit of body weight exercises after maybe 4-6 months.

Stage 4 (the heavy stuff - not before a very solid musculature is available!)

Rucking! That is just basically hiking with weights - yes exactly what every soldier has to do in basic training. Rucking is the most intense exercise we can do for cardio and strength/endurance. You will be astonished how much a prepped body can achieve. I am a slim guy of 6 feet and roughly 160 pounds and will be 52 years in November. My rucking performance is actually carrying a 50 pounds for 2 hours and doing 5 miles per hour in average speed. If that interests you, we’ll talk about details next spring at earliest :-)

If your joints are saying no to rucking (can be a hard limit to be respected - I’m lucky on that one) then try rowing or long distance swimming as alternative.

You will probably not get the super-toned body with defined and heavy muscles - but the strength will be there, more than visibly suspected.

Other things:

Drinking: drink a lot, but only water! In hot summer, a full gallon over an entire day is not too much. It will help your brain to concentrate and you will feel fitter too. And it will automatically cut down alcohol consumption as you are never thirsty. In winter, consumption can go down to half a gallon per day. Just water, forget coffee or black tea and especially forget sweetened soft drinks! The backside? Sure, your visits to the lavatory will be a little bit more frequent :-)

Food: eat more and eat better. Eat 3 meals and 2 intermediate snacks per day. Religiously! Don’t let your body develop hunger feelings - you will soon notice you will eat less per meal, skip the second plate and have more energy for work and joytime. Avoid sugars and industrial processed food. Quality is king - eat organic food, a lot of veggies and fruit and if you eat meat or fish, only the best please. Start buying and cooking your food from raw products. Biggest meal should be breakfast, then reducing quantities over the day and the smallest meal being supper. By the way: by cleaning your teeth (even without toothpaste) after a meal the hunger feeling gets reduced too.

Alcohol: well, that is a hard one, but try to limit yourself to two beers per day. No liquors and hard spirits. The best alcohol is red wine as it has a lot of antioxidants, and drinking ONE glass of heavy red wine as nightcap is even recommended by the meds as cardiovascular prevention if there is no other alcohol consumed during the day.

OK, that’s a lot to ingest. Bottomline message: buy a step counter and start walking. The rest will probably follow automatically as you will rediscover the joys of having a fit body.


Modified forum rule #69: Your avatar must show a JUICY ass, may it be female, male, mermaid, even sheep or horses are accepted. :-)

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