- Start extremely slow. In the first few weeks, divide the exercise goals in smaller chunks, couple times a day.
- Be very consistent in doing exercise daily.
- Increase intensity gradually so that you do not sustain any injuries.
- Build in one rest and repair day.
- Warm up and stretch well. The first 2 months, your stretching and warming should exceed your actual exercise time. Stretch before and after workshop.
- Be very hydrated with water. Lemon water is very good. Around 2-3 L a day.
- Eat to fuel your body nutritious food.
- Manage post-workout inflammation.

Anonymous wrote:

Anonymous wrote:I’m 50 and I’m just getting back into exercise now that I have some time. Will one hour of strength training 3 days per week and one hour of walking 4 days per week be enough? My goal is to lose 8 pounds and build muscle. Do I need to up the walking to 7 days per week?

Weight is determined by diet
Body composition is determined by exercise

This is dumb. They go hand in hand. I (45M, 165lb) eat about 3200 calories per day. But because I exercise regularly, my weight is normal and healthy. If I didn't exercise I would be both flabby AND overweight.