My Own Exercise Prescription (If I Could Start Over)

Today the weather in Chicago was unusually warm, a perfect day to walk the dogs and soak in the sun. During the walk I started thinking about the beginning of my fitness journey, several years ago now, and how desperate I was to get in shape quickly. I trained every day, lifted weights constantly, tried every kind of cardio I could find, and pushed weight loss hard. And it absolutely worked. I lost thirty pounds in three months. But my joints paid the price, and the whole process was far more stressful and uncomfortable than it needed to be.

Years later, after obtaining a bunch of fitness certifications, coaching clients, and learning what actually drives progress, a simple thought came to mind. What would I tell the old version of myself to do if I could start over? Below, I lay out the exact program I would prescribe myself from the beginning. Side note, one thing I did right from the beginning was starting with clearance from my physician. If you are new to exercise, returning after a long break, managing health conditions, or unsure where to begin, that conversation gives you a safe starting point and confidence moving forward.

Strength Training

Back then I would train every day. More sessions felt productive, so I kept adding them. Most of the strength training programs I found online were geared towards the younger crowd. Today, I know beginners improve fastest when recovery keeps pace with training, especially important for adults over forty.

Starting over, I would train for strength two to three days per week, including:

• Total body workouts

• 45-to-60-minute sessions, including warmup

• Focus on compound, multi-joint movements

• Only a few accessory exercises to spare the joints

Nothing fancy. Just repeatable, progressive work. Also, gym membership is not necessary. A pair of dumbbells or even bodyweight is enough to build the foundation. Results come from smart exercise selection and consistent practice.

Cardio

I used to rotate constantly between high intensity interval training (“HIIT”), running, sprint intervals, and spin classes. Those methods have value, but they are not necessarily where a beginner should start. For the first few months, I would focus on the safest and most effective option:

• Daily walking and easy aerobic work

• Goal: 8,000 to 10,000 steps per day

• Optional: Steady conversational pace cardio a couple times per week

This builds conditioning, improves recovery, and supports weight loss without overwhelming the body. After a base is built, usually 3-6 months of consistent easy aerobic work, higher intensity cardio can be layered in.

Weight Loss Approach

I originally went aggressive. Large calorie deficit, high protein, low carbs. This worked, but losing thirty pounds in three months (roughly two pounds per week) felt miserable.

Now I would aim for about a half a pound to one pound of weight loss per week. Slow progress is still progress, and it is far easier to maintain. The body adapts better and hunger stays manageable. The goal is direction, not speed.

Keep food simple. Eat foods that either grew in the ground or on a tree, came from an animal raised on a farm, or was caught from the sea. Prioritize protein at each meal and avoid drinking sugary drinks of any kind. Incorporate vegetables and fiber throughout the diet.

Find maintenance calories and create a small deficit. Track intake for a few months to learn portion awareness. You can calculate starting calorie and macronutrient numbers here: https://tdeecalculator.net/.

Tracking does not need to last forever, but it teaches accuracy early and helps us to understand how portions relate to calories (we tend to visually underestimate portion sizes). Plenty of good calorie tracking apps available. I used Lose it which works fine. MyFitnessPal is very popular.

Progression Over Time

After several months:

• Gradually increase easy steady (Zone 2) cardio

• Slowly introduce occasional higher intensity intervals

• Gradually incorporate introductory or low impact plyometrics

• Continue progressive strength training

• Maintain step count

Layer stress slowly so the body adapts instead of reacting. Once hitting weight loss goals, increase calorie intake to maintenance level (https://tdeecalculator.net/).

Recovery Matters

Rest days are part of the program. Sleep drives adaptation, hormone balance, appetite regulation, and performance. Without it, no training plan works well. Consistency depends on recovery.

What Would Change

If I had followed this approach, I would have achieved the same strength and similar weight loss with:

• Less joint pain and fewer PT sessions

• Less fatigue

• Less hunger

Training works best when it supports your life instead of overwhelming it. Simple plans done repeatedly outperform intense plans done briefly. If you want guidance to build a plan like this and tailored to your current fitness level, please reach out. I would be happy to help! https://www.longevityfitnesscoaching.com/

Last and most importantly, consult with a physician prior to starting any exercise or weight loss program to ensure the plan is appropriate for your health status and current fitness level.