Getting Started in the Park
Coach Brian will teach you some simple yet powerful exercises you can do anywhere.
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Hi Brian I have just started following the GM method for weight loss .its only one week now ,I want to know if I do Hiit traning for 8minute 4days a week and can I do weight traning for an hour in other 3days can these days will be counting as rest days. Will this be enough for my weight loss. Thanks
Hi Renu, sorry for slow reply! That’s a lot of training. It all depends on how you’re feeling with your training, if you feel exhausted all the time, it’s too much. I’d recommend 2 to 3 complete REST days, remembering it’s at rest your body rebuilds stronger and fitter. Hope that helps.
OK Jewel, I’ll work on some exercises you can do for the BBT which will not cause the knees any grief. Great feedback and exactly what I need to make this resource appropriate for you guys. Thanks. Brian
….good luck with your GM journey…..persistence pays off
Great tips Brian.
I have great upper body strength as a result of my employment (checkout operator in a supermarket)… not a lot of heavy lifting, average bag weight would be around 3kg, but the number of repetitions in a day is staggering. As a result there is no fat whatsoever around my arm and shoulder muscles… do the pinch test and it hurts because there is no padding! I make my customers laugh sometimes because if they have 12 one or two litre bottles of drink I’ll pick one up and use it for bicep curls, six in one hand before switching to the other 🙂
For me the problem is my BBT (belly, bum and thighs). I’m 5’6″ (168cm) and weigh 90kg. I hide the weight well because I’m large boned. Realistically speaking I could only get to about size 12. Anything less and I’d look like a bag of bones. My aim is to get back into a size 12 with a weight around 60-65kg.
Consequently, I’m looking forward to you covering some exercises that will target those areas. Good stuff!!!
Hi Jewel.
Thanks for your input.
Geez, you sound strong. I’ve made a note and I’ll be sure to put together a video blog sometime soon which will help tone BBT for you.
Just with the exercise THE SQUAT – the lower you go, the more it targets your gluteal muscles (bum). So if your knees are ok, don’t be afraid to drop a bit lower than normal and kick-start those gluts!
Thanks again. Brian
Unfortunately, the amount of excess kilo’s I’m carrying (I’m 92 kilo’s and should be about 62) combined with arthritis in my left knee means that wouldn’t be possible.
I know as I lose the weight the arthritis will no longer be an issue but for the moment my knee hurts when I put too much strain on it (going up stairs etc) and occasionally it has a bad habit of just giving out under me
Hi Thomas. Great to hear from you, and I love the fact you have a daily program you stick to.
Vibration Machines? To be honest I’m not sure, but they certainly don’t do any harm, so I wouldn’t stop you. Personally I find them very relaxing if nothing else, and as much of our focus here at GM is reducing stress, you might be on a winner.
Check out this story on their effectiveness too.
With using the equipment, the Russian space team was able to spend a record of 420 days in space. In comparison, the Americans, who trained with traditional workout equipment, have only stayed 120 days because their bones and muscles started to give out. Interesting stuff.
I look forward to helping you shift those last 15kg’s Thomas.
All the best. Brian
hi brian just read your reply to my question on vibration machines it is iteresting to hear about the bones and muscles as i have found that my bone and muscle strength seem to be much improved using tis machine also my circulation seems to be better as i am type 2 diabetic and was having some numbness in my toes but since using this machine it has gone i look forward to following your classes in the future thanks for the reply tom davison
hi brian i have seen your first video and have added them to my daily program i also have a vibration technology machine that i work out on i look forward to your next videos and am hoping to build up a good exercise programe i am 72 years old and have been following the gabriel method for 2 years i have lost 35 kgs and am hoping to lose another 15 kgs could you let me know what you think of vibration machine thanks am looking forward to your next videos
Great guys, thanks for the positive feedback. Mama that’s a great tip, and good on you for sharing it with others. Take it slow with these exercises when starting, they can be pretty intense so don’t judge yourself by comparing to others. We can build up over the next few months, so it’s important not to get injured early on. Thanks again, looking forward to chatting soon.
Brian
Now that I have seen this it makes it much more doable if there is such a word.
Thanks Brian. I have a problem with push-ups. I have RSI/carpal tunnel syndrome, and a single pushup done with my hands at 90 degrees to my arms will cause me weeks of pain.
A tip for anyone else suffers this: I found I can do them with the heels my hands resting on the edge of something – like a step – which allows my hand to be closer to 45 degrees, and fingers curled to reduce the stress. Using a bench, as you suggested, is also do-able.
I will definitely add these to my daily walk. Thanks