What To Do If You're Weak, Overfat, or Just Plain Out of Shape! - an MCNewsletters FAQ

1. Foundations/Just Starting Out

1.1. I'm fat, I'm out of shape, I've never exercised in my life.  What should I do to make sure I don't kill myself?
First off, understand that knowledge is power, so get knowledgeable by reading our intro articles:  Foundations of Fat Loss, Fat Burning Furnace, Insuring Weight Loss, and Weight Training 101.  Secondly, make changes right away - start drinking more water, eat more fibrous carbs (i.e., non-starchy vegetables), eliminate sugar and processed foods.

Now, the exercise part:  One word - SCALE.  No, not the stuff dragons and flounders are covered in.  Scaling a workout means cutting down the intensity (read: effort) to a level you're comfortable with.  In other words, do the workouts (follow them to a T), but do them at a level you can tolerate.  Scaling could mean using very light weights, even just the bar, in a weight training workout.  Scaling could also mean starting on the lightest resistance level on an exercise machine, or running at an easier pace (or even walking at first).  Use your own judgment and common sense.

Of course, you could ask Mike or Eugene specific questions about your routine if you have a special situation; just use the "question" button on the main page, or email Mike at mike@mcnewsletters.com.  Do keep in mind that they both run highly successful personal training businesses, online blogs, and this website, in addition to consulting with groups and giving seminars.  Hence, if they don't get back to right away, it's not that they don't like you.

1.2. I signed up but didn't get my newsletter.  What gives?
Likely you didn't confirm your email address.  We use an autoresponder to confirm that a real human being wanted to sign up, and not just a spammer bot.  If you didn't receive your confirmation email, check your spam folder.  Be sure to open that email and click the link to confirm that you want to receive our emails.

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2. Exercises

2.1. I can't do pushups.  Is there another exercise I can substitute?
Sure!  Perform modified pushups, aka "girl pushups".  Simply start on your knees instead of on your toes.  A favorite alternative we use with our clients is the Negative-only pushup - simply perform just the lowering portion of the pushup.  Once at the bottom, get back up and reposition yourself in the starting position.

2.2. Chinups and pullups are simply impossible.  Is there anything else I can do?
Pulldowns on a good machine (Hammer Strength, Nautilus, etc.) is a pretty darn good alternative.  Another good solution is the Smith Bar Pullup.  Lock the Smith Machine bar at about the bottom of your ribcage.  Grab hold of the bar with your hands roughly shoulder-width, and position your body so that the bar is about mid chest height.  Position your feet out in front of the bar, and lie back, holding onto the bar.  From the side, it should look like you're leaning pretty far back, but don't fear - the bar's locked, remember?  Keep your heels on the ground, then pull your chest towards the bar.  Extend your arms and lower yourself back down to the start.  One rep down - one million to go (or thereabouts).

Pictures are worth a thousand words; check our video tutorial on the how-to page.
 

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