Hi, my 20y brother just asked me to be "his personal trainer" so he can get back into shape and since I'm not an expert I need some advise.
For most of our life he would be the athlete, not me. While I would spend the most of my free time playin computer games he did and excelled at various sports: athletism, basketball, surf, etc. But life often took him to other not so healthy places and he also commited many mistakes, got involved with the wrong people, drugs, debts, etc. Nevertheless 3 years ago, searshing for his own path he made the decision to join the military, more specifically one of the special forces: the "Comandos". So he hanged around with military personal, trained like a freaking beast, worked as a bouncer, praticed Kickboxing so he would be prepared to join. But, despite having one of the best results on the physical test he wasnt allowed to join simply due to having Asthma =/
So, after that he almost stopped doing any exercise, started spending most of his free time on front of the TV, and that along with smoking and drinking a lot, and realy bad diet habits, so you can imagine what are the results after 2 years. While he doesnt look properly fat he weights 104kg (229lb) being 1.70m (5'57'') and his cardio obviously sucks besides asthma and being a smoker.
In the other hand since (more or less) then I completely changed my stance regarding physical activity, and adopted exercise as my religion, preaching its benefits to everyone that can listen. and ofc tried to convince him many times to join me.
Its not the first time that he showed interest in starting to train, a few months ago he made a bet to his girlfriend about becoming into shape before summer but gave up after a tiny bit.
Now he asked me to help him.
The main problem imho is the first steps, overcoming asthma and bad cardio, getting enough motivation to not give up after the first week, getting enough regular training time into his schedule (he usualy gets home exausted from work).
He also uses the inhaler a lot and he told me that it highly improves the risks of having a hearth attack, I've been reading a bit on it and it seems to be a myth, but I'll have to research about the one he's using.
My goal here its to give him a push into training (and hopefuly healthier) habits, I belive that after overcoming the first steps he will not need me for long as he's not a stranger to exercise or sports and will eventualy join a gymn, a sports team or create his own workout . But usualy breaking inertia is the hardest part.
My plan atm:
Mild jogging - To improve his cardio and endurance. i gess we'll have to start slow.
Basic bodyweight and/or weightlifting - I realy like calisthenics and my own workouts are based mostly on "Convict Conditioning by Paul Wade", and while the book is mostly focused in gaining strengh (wich is not my brother most imediate focus), I'm positive the steps of the training series will help him. Also we have some weights that he can use on some basic weightlifting if he finds it more enjoyable.
Boxing drills and Bagwork- He more than once told me he would like to box, so maybe I'll borrow a few ideas by "Championship Boxing by Jack Dempsey" and from my MT experience. Damn, It would be realy cool to have him as sparring partner.
Stuff from Judo - While he is not that interested in Judo there's plenty of things there that we could use. And ofc I'll ask advise to my instructor who is also a physical education teacher.
Get him back to surfing - Some time ago I defied him to restart surfing and he agreed but that idea has not materialized yet. And thinking about it would probably better to have him in a better shape before that to decrease risks.
Thats just my first draft, I'll do a bit of research to get him a more concrete program and if someone here more experienced jere could give some advise I would be thankfull.
Sorry for the large wall of text
For most of our life he would be the athlete, not me. While I would spend the most of my free time playin computer games he did and excelled at various sports: athletism, basketball, surf, etc. But life often took him to other not so healthy places and he also commited many mistakes, got involved with the wrong people, drugs, debts, etc. Nevertheless 3 years ago, searshing for his own path he made the decision to join the military, more specifically one of the special forces: the "Comandos". So he hanged around with military personal, trained like a freaking beast, worked as a bouncer, praticed Kickboxing so he would be prepared to join. But, despite having one of the best results on the physical test he wasnt allowed to join simply due to having Asthma =/
So, after that he almost stopped doing any exercise, started spending most of his free time on front of the TV, and that along with smoking and drinking a lot, and realy bad diet habits, so you can imagine what are the results after 2 years. While he doesnt look properly fat he weights 104kg (229lb) being 1.70m (5'57'') and his cardio obviously sucks besides asthma and being a smoker.
In the other hand since (more or less) then I completely changed my stance regarding physical activity, and adopted exercise as my religion, preaching its benefits to everyone that can listen. and ofc tried to convince him many times to join me.
Its not the first time that he showed interest in starting to train, a few months ago he made a bet to his girlfriend about becoming into shape before summer but gave up after a tiny bit.
Now he asked me to help him.
The main problem imho is the first steps, overcoming asthma and bad cardio, getting enough motivation to not give up after the first week, getting enough regular training time into his schedule (he usualy gets home exausted from work).
He also uses the inhaler a lot and he told me that it highly improves the risks of having a hearth attack, I've been reading a bit on it and it seems to be a myth, but I'll have to research about the one he's using.
My goal here its to give him a push into training (and hopefuly healthier) habits, I belive that after overcoming the first steps he will not need me for long as he's not a stranger to exercise or sports and will eventualy join a gymn, a sports team or create his own workout . But usualy breaking inertia is the hardest part.
My plan atm:
Mild jogging - To improve his cardio and endurance. i gess we'll have to start slow.
Basic bodyweight and/or weightlifting - I realy like calisthenics and my own workouts are based mostly on "Convict Conditioning by Paul Wade", and while the book is mostly focused in gaining strengh (wich is not my brother most imediate focus), I'm positive the steps of the training series will help him. Also we have some weights that he can use on some basic weightlifting if he finds it more enjoyable.
Boxing drills and Bagwork- He more than once told me he would like to box, so maybe I'll borrow a few ideas by "Championship Boxing by Jack Dempsey" and from my MT experience. Damn, It would be realy cool to have him as sparring partner.
Stuff from Judo - While he is not that interested in Judo there's plenty of things there that we could use. And ofc I'll ask advise to my instructor who is also a physical education teacher.
Get him back to surfing - Some time ago I defied him to restart surfing and he agreed but that idea has not materialized yet. And thinking about it would probably better to have him in a better shape before that to decrease risks.
Thats just my first draft, I'll do a bit of research to get him a more concrete program and if someone here more experienced jere could give some advise I would be thankfull.
Sorry for the large wall of text