Get Back To An Active Lifestyle: Training For Overweight-Deconditioned-Individuals
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- Опубликовано: 2 июл 2023
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If you are overweight or deconditioned due to lifestyle or other circumstances, there is a way out. No running, jumping, or crazy gym activities that will cause injury, or just make you want to give up.
Start at the beginning. Build fundamental movement patterns that will strengthen your body and mind to get you from where you are, to a life of athletic activity and adventure.
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Got really sick a few years ago. Long time in hospital, loads of iron infusions, multiple blood transfusions etc. when I’d recovered, I was in pretty bad shape. Short walk was all I could manage. Then I’d have to sleep a lot. Muscle wastage was an issue and I was told I really needed to address that. Super hard though because Id a bad back injury from ages ago.
I don’t know how I came upon kettlebells. Probably, I read somewhere a six week program would turn me into Giselle. I had a 4 kg and a 6 kg kettlebell to start and RUclips. No other options for instruction because of lockdown. 6 kg was an ambition. Found this channel and 3 years later, I can swing a 22kg and snatch a 15kg. Never been fitter. Wish this program had been available to me when I started. Highly recommend anybody in a bad way to give it a crack.
That's inspiring!
Wow! That‘s awesome!
Awesome
Thanks for sharing your inspiring story ♡
What I love is how real you are about this subject. No “magic bullet” or unrealistic expectations. It’s refreshing to hear someone say “it’s a 5 year plus program” and this day and age where people want results yesterday, often without putting in any work. Thanks Mark.
I’m
Building a 10 year program because everyone should be able to enjoy a healthy body and an adventurous life
Most people can lose 100lb and get in good shape in a year though. If they really want to.
Most people think they get in good shape in one year. Most people never actually learned to move.
@@MarkWildman so if I was 20 years old, mobile and pain-free but 100lb overweight and followed your programs for a year as I lost the weight, you don't think I would achieve a solid baseline level of fitness? What would really be the difference of what I could do after one year vs five years besides heavier weights?
I am a 55 year old former athlete (in my mind, at least, LOL) who needs to rebuild myself. I would like to lose 40-50 pounds, but my discipline is lacking. You are an inspiration, and I am glad I found your channel back in 2020. Thanks for all you do.
You can do it. All you have to do is start
It's funny how the idea of needing 2 years or 5 years has been more motivating to me than "6 weeks to get shredded", "lose belly fat in just 30days!". I'm in it for the long run, bought my first kettlebells two years ago and I'm still grinding away, planning my next weights, learning new moves...I love it so much! 🤓
This is great! As a recovering deconditioned person myself, this understanding of the specific challenges for deconditioned individuals to even start training is really rare and much needed.
I wrote this for a friend with a spinal injury and a person with a heart transplant
Finally a program I feel comfortable paying for knowing that it won’t overwhelm my wife and will get her back on the right track.
That is the idea. I will edit based on your comments. Tell me how understandable this is. It’s been tested but larger population yields better data yields better program. It will be edited every week for at least 2 years
64 year old male with plantar fasciitis, knee and walking problems, and therefore lob sided and taking the stairs one step at a time. I tried 5x5 weights, running, etc. I became a bit stronger but not better; still lob sided, still the same aches and pains.
Started with 5 reps per set of the 3 exercises for Overweight-Deconditioned-Individuals and a 6 kg bell. 6kg only because my right shoulder hurt and I couldn't stand up straight properly.
In my third week I was able to walk down the stairs like a regular person , one step one stair step down for the first time in 10 years. Plantar fasciitis seems to have gone, I lost weight and I walk straight. A huge thank you for the program that really improved my life. I am now into my second cycle with a 10 kg kettlebell.
I've been doing single-arm inside cycles, outside circles, and shield casts for two years and I'm up to 30lbs. starting at 10 lbs. I'm a believer 💪
Just started with a 10lb sledgehammer. I like it
I want to be able to get up from the floor by myself until the day I die. Squats have been such a help for me. Videos like yours, telling me that I deserve to be an athlete and meet my goals, have been the single most effective motivation I've ever had.
Everyone reading this deserves to meet their goals. Deserves to move and live without so much pain and difficulty.
you are awesome!
Holy heck the explanation about the vicious cycle between 0:30 and 1:00 hit the mark perfectly for my case !
I really enjoy that you believe in everyone and will be there to help along the way! I find your dedication very inspiring and I wish all involved success!
8:36 I have heard MW use the expression "on accident" several times.
Each time I filed it away as an erroneous construction of "by accident"
Now, I finally got it.
Purposely using a carefully repeated experience to bump into the optimal way of doing something.
I have been waiting for this. Will use it to train my 82 yr old mom, who is in a lot of pain. But she is motivated. She believes in you and your ideas Mark, and in me to help her do the program.
I redesigned it after having my mom run it. So it’s solid and tested for the age group
I very much appreciate your daily guidance to physical recovery in my early 70's.
I may not be the target audience anymore, but I stayed for the real talk. thank you Mark. I can't think of a single person putting out so much high qaulity content with real expectations
I've been doing this program, my version for 19 months. I am stronger than ever. I will before end of year be ready for the next program.
Once again, Mark proves that he is, hands down, the best fitness expert on RUclips. So much good information in less than ten minutes.
❤❤❤❤❤❤love this concept!!!
Questions for future videos:
How to best use the program to heal old injuries that were not fully rehabilitated, and which emerge after X days, weeks, or months into the program? How to handle the soreness and stiffness which will likely emerge?
How to adjust the program if the subsequent soreness is more than just uncomfortable and too exhausting to recover in time for day one of the next week?
How to be vigilant for the temptation to do more than the program prescribes? What would be helpful to flow over and away from this temptation? The answer seems obvious but what would be helpful to avoid making such a mistake?
Saw that the program provides daily motivational videos from you. Truly excellent.
Is there a best way to buy a 4 or 10 cycle subscription for a friend?
I will try to answer this in a video because it’s a very good question
@@MarkWildman Sincerely appreciate your body of work.
@@MarkWildman Finding more of your excellent treasures on this topic.
"Exercises for overweight individuals- deferring squat training due to knee pain"
Super excited about this!! Thank you
Good man good work
I think you are _literally_ the only person that understands this. I don't understand why not more fitness professionals or even dietologists don't understand the basics of solution-focussing within a weight-loss jump-started lifestyle change.
This looks like just the program for me. Signing up right now 👍👍
GIVING hope to regain mobility and endurance.... I really need that
Shooting from the hip techniques I love it!!!!! Straight forward and simple
Oh You wonderful being, this is beautiful! Loving this new series ❤
Love this program! Can you go into this and following program progression for those 50+
Just finished day 1 of this program. Just what I have been looking for. Highly recommend it. Cheers 🤞🤙
Give me feedback. I’m editing it once a week based on this group of early adopters to make it better. First goal is 100 weeks of improvement over the next 2 years
@Mark: An introduction video to 2 Hand shield cast Is missing in the intro material. I'm doing 8: Kettlebell and 2Hand Club.
I had gut issues that made me drop from 260 lbs to 180 lbs in 2020, lost all my muscle mass and could barely swing a 12kg for 10 reps, barely press an 8 for 5 reps and couldn’t deadlift a 20 more than 5 reps or so. I did those and added inside/outside circles with a 2kg longish hammer and shield casts.
A bit over two years later I could swing a 48, snatch a 24 and press an 18, I do reps of inside circles with the 10kg, shield casts and mills with the 8kg, mace 360’s with a 10kg
Glad I found your channel in 2020, you helped me out a lot.
I like the future with this program. Excited to start this.
said it before, you should get a lifetime pension from the UN. not deconditioned my self, really hope i'll never be, but your interest in getting people in a correct physical condition no matter their starting level and goals is moving, to say the least
Really appreciate the content Mark!
thank you
You´re the REAL deal!
So I have been following this with a steel club, just two hand inside-outside circles and shield casts. Been doing it for about 3 weeks now. My god, my body feels great (added horse stance holds daily, too). Thank you for putting this out there.
Mark - I have a three prong approach to fitness... Yoga in the mornings (most days) and then I alternate "kneesovertoes / ATG" with your kettlebells, clubs and maces. never felt better. life long lower back issues look yo well their way to being resolved. greatly appreciate the guidance!
Next to add for me is interval running. with my back on the mend, definitely an option for me.
Also been a huge help for my golf game. just love the challenge. I've come up with a few additional exercises. let me know if interested.
Liking the empty parking spaces that are allocated for disabled people in the video background. Is that the vision, less people need the spaces as they become conditioned for physical persuits via this program?
I’m doing this program and I am completely sold. After a couple cycles I’m starting the next progression program.
I never knew what it was called.. "deconditioned" this is what happened to me .. I became so weak hardly being able to stand for any time at all ..metabolic issues/thyroid and fibro a back injury after falling from loss of balance and such a number of times.. so this has given me so much hope!! Thank you!
i honestly subscribed to your channel a couple years back and haven't watched any of your content in a long time, when all of a sudden i came across this woman using a macebell on IG. i thought to myself "how cool is that, another variation of a kettlebell!".. so i went I searching macebells on youtube and here i am at your channel again. the universe brought me back to your content at the same time you come out with a program for overweight deconditioned individuals -like myself. i haven't bothered any form of exercise in years bc it was always too difficult or uncomfortable for me being 100 lbs overweight. you explain it so well why all these programs fail people like us and why we end up throwing in the towel so fast. My posture has gotten awful since becoming a dog groomer and i do not enjoy walking my dog anymore so I'm super excited to start this program, it was fate that brought me to your content again and i am very grateful ill be able to start moving my body again
Just gotta say, adding daily rebounding to my KB routine from deconditioned to fit has been a game changer.
I'm on the program. Would be great if there was a forum as part of design so that users could connect and support each other. Anyone else interested?
I so desperately need this. I had a fall followed by a failed back surgery in 2015 that did nothing for my pain. I keep trying but eventually give up because of pain or because I just don't know what to do. It has been overwhelming and depressing.
I like the title "De-Conditioned Individual"... I identify with that and now I feel... Better. Thanks. 🙏🏻
Supplements:
Magnesium carbonate & theonate, L-theanine focus/calm, and fiber.
Recovery:
Inclined Sleep Therapy *free
Exercise:
*Rebounder*
Food:
Lean chicken replaces unhealthy calories
Thorough teeth/gum cleaning
-Healthy Old Man
I'm on day 5 and cannot tell you how grateful I am for this program. Everything about how you have set it up is inclusive and inspiring. Thank you for putting the warm up, workout and cool down all in one so I can just click and get right into it. Also the daily motivation is incredibly helpful. I love knowing the Why. I did the 1 handed shield cast this week not realizing there was a 2 handed option - should we be starting with one vs the other? THANK YOU.
Most people start with 2. We are going to work on the portal to make it more clear
@@MarkWildman That makes sense now. For some reason I have a much harder time with the 2 handed so I am sticking with 1 handed with the lightest option on the adex adjustable club. The best part is I am still going and still very grateful for this program.
@MarkWildman I haven't seen a 2 handed option almost on week 3. Where should I look?
Thank you Mark.
Question: would this program be good for someone to help fill in fitness gaps?
I’m thinking it might help me do some catch up on some fitness capacity. I do match your description of someone who has worked in construction for my whole career and see I have loss the ability to easily get up and down off the floor. I have the capacity to do some of your programs (swing KB, clubs, mace) but have limited depth in squats and lunges.
Thanks @Mark, been waiting for this one. I got the program to learn from it and to also try to help others. I have two questions:
#1 can this program be adapted to 4/3/2 days a week, and if so how?
#2 I see 1h and 2h club options, but dont see anywhere how to decide on one
Remind me to answer this in a video. I’m building a new white board this week to answer questions exactly like this
@@MarkWildman is it possible to get a live qa dedicated to questions on this program?
Question: what are your thoughts on training approaches for when you only have the use of one arm? I had a surgery to repair a torn distal bicep tendon and wont be able to load that side for a time.
What is the format for this training? is it available on DVD/MP3/Streaming?
Q: Does this program contain ALL the data in ALL of your programs ?
I'm wondering because I feel like I need to purchase All your programs ar once and for all, plus somehow make a follow up schedule, while adding some calisthenics skills and a cardio like Battle rope and elliptical.
My 32 years humble self considered as intermediate athletic. After I dropped the weightlifting I feel much more strength in doing some KB swings and calisthenics.
i'd like to see instruction on the mobility/warm-up exercises. the shin box in particular. my right hip has almost no mobility and i can't figure out how to get my body aligned to benefit from the drill. any ideas? thanks
Funny, that one threw me off too, I went to look for it and although it's a cool down video, he mentions warm up briefly ruclips.net/video/4YJEoDMlB3w/видео.htmlsi=vH0U8v5IP_NT0See It did help me.
What a swell guy.
I've had few times where one shoulder hurts when I do this, but otherwise it's fine. I still do my club routine, but favor that shoulder during a few moves, and a few weeks later everything's fine. I imagine deconditioned people will find aches and pains along the way. Is it OK to work through them or around them?
If at the moment I am not able to afford the programs, which of your videos should I use to get started. I enjoyed what you have been saying from the videos I listened to, and need to start working out desperately for me and my wife, just turned 42, and time do doesn't stop, but we already are getting pain in our Bodies. Thanks for any advice and direction.
I’m several weeks into the nerd math kettlebell swings w/ 35 lb and the bodyweight 101 programs. Im also working my way through your heavy club playlist w/ 15 lb. I find each workout really tough but I’ve been able to finish them so far. I don’t want to overdo it though. Would you recommend taking a step back to this program for a bit or sticking to what I’ve already started?
Have you considered scaling down in terms of reps, sets or weight?
I will make charts on how to integrate this. Excellent input
Will the program helped to improve cardiovascular endurance and muscular endurance for someone who wants to get into something like mixed martial arts at some point?
Absolutely. Foundation is key
My wife is on last day of week 4 first cycle through. Started with 8kg kb and 5 lb club. Do you recommended going all the way back to day one week one? We have a 12kg kb for the box squat and suitcase deadlift. Or could move to free goblet squat. She has really enjoyed running it
Im finishing my first 4 week cycle. I had never done club swinging so started with a 2 handed bat. Is it suggested to focus in increasing weight of the club or going to single handed in the next cycle?
I would like to start a training prog, this one specifically. Do i need to download an app to make use of this prog? Also i got normal kettlebells from Walmart 5lb, 10lb & 20lbs before watching your videos extensively can I use those or do i need the clubs and kettlebells you've recommended. I'm extremely unconditioned and I've had plantar fasciitis for more than 10yrs I'm female 33 and everything hurts.
I'm using a baseball bat and an adjustable kb I found online from 5lbs to 20lbs in 2.5lbs increments. I started at 5lbs. It's working great, I start week 4 of the my first cycle tomorrow. I'm 59
Mark,
I've been following your content for years and have done atheist one cycle of your 2h heavy club, bodyweight, and intermediate kettlebell programs. I'm a somewhat fit individual and I'm seen by my family and friends as a fitness fanatic. How do I sell this program to them if they're not into fitness in the first place. I have been overseas for a while so I'm not able to guide them through workouts and slowly motivate them to stay on track. I would love to get them the program but I fear they won't have the discipline to keep with it.
For instance I have two family members that suffer from depression and I know that if they start moving more they would feel better more often. I also have a mother in law with lupis and she's scared of anything fitness related due to her recovery time being impacted by the sickness. She's also scared of what people would say since she's a deconditioned individual.
Any suggestions?
I will think hard on this and come up with an answer
is there an advice / support on the website? I lost 136lb in a year and have been training.
So not sure which programs to sign up to. Could do with advice. 56yo. Was high level athlete in judo 30+ years ago. Deconditioned last 12 years. Currently at 210lb, goal 150-155.
Can you point me somewhere? Have KBs at home 14lb and 24lb non adjustable. No clubs.
I am wanting to get back into running. Would this program be ideal for that?
This is program 1. It rebuilds standing posture. Which leads to program 2, which builds standing core, which leads to program 3 (swings) which makes monster runners, which leads to 4 ( clean and press) which makes athletes
:/ any info for people that have been overweight since childhood?
Question: where does flexibility work go in this program?
Basic mobility for extension and flexion of the spine is build in because it’s essential to athletic development
Great idea & approach, Mark.
So will this program allow me to build a solid base foundation, after injury has sidelined me for a year, to get back into triathlon training and participation?
I don’t know your injury history, but that’s the general idea. This is part of a whole series of programs. This one is designed for people who were bed ridden
🤘
Are you working on a nutrition conditioning program or ideology to reprogram people how to eat to boost the programs even more. People today, including myself, do not eat in the same way we did 123 years ago. I think this problem is arguably as important as the ability to stand up/get up. Like a vicious cycle, possibly. What are your thoughts team?
Mark, looked at your program selections and want to know if they're repeatable from the single purchase - yes?
Yes. It’s normally repeated in 4 to 5 cycles
@@MarkWildman thanks Mark. Been following your channel a couple years now, and I'm at a place now where I can pitch in some $ to repay all your great content 👍
How much would this program cost if I did it for the full 5 years?
Leave it to MACEMAN to educate the masses! ROCK ON ! ! !
"standing all the way up"
Ok FINE *raises standing desk*
So, deconditioned -> intro KB ok. But for the next ones like swing, press, etc. Those programs are meant to be repeated with a heavier KB. I guess we don't have to wait for completing the swing program at 32kg before beginning the Clean&Press with a 12-16kg, right? How to mix the programs then to get a balanced weekly program? Sorry if you already explained that, it's just that I don't picture the whole thing yet.
Finish a program 3 times with 3 different weights then move to the next program. But keep doing the six basic movements of kettlebelling (or at least the ones you learned so far).
@@peterbruck4363 Thank you 👍
@@hereps No prob! Here's Marks idea on how to do it: ruclips.net/p/PLk4oYPJ7TXKghMc2nlimqsociFyMi9_xx
@@peterbruck4363 Wow, there's a lot of thinking into this. Thank you so much!
Three more days till finished with Cycle 2. (4.5K KB & bat).
Planning to start Cycle 3 with the Club Integration track. Wondering if it is reasonable to increase to Adex club 4.5# & 6K KB for this cycle? Or if too big a jump/too many variables changed at once? Any advice? 🙏
That is only a question that you can answer. Without seeing things personally, the best thing is always to practice practice practice so that you know your technique is good and go up in the smallest possible weight increments.
I will not use Kajabi. Is there any other way to get the course?
Not currently
Hey Mark,
How do I join this program
There should be a product link in the description
I'm always curious where you're filming. Unless you don't want to say, I'd like you to tell us.
This was filmed in very flung locations over the course of …. 3 years? Some very cool standing stone videos I’m pretty proud of in the program
Not easy…. But worth it
@@MarkWildman Oh, thanks! It looked like you filmed this video on a college campus.
Wherever it is they have lots of disabled allocated parking bays. Maybe his at a rehab centre at 6am before everyone arrives, so he can mention his program to all that are struggling to stand up just now 😊. Target audience 🎉
You've mentioned Intro to kettlebell but I can't find this program anywhere... am I missing something?
It’s in edit
@@MarkWildman I joined the discord and found the answer shortly after posting, was gonna come back and edit my comment. thanks!
Happy to help you for editing docs, not video though. Starting wk 4 of first cycle tomorrow and love this program. I'm in it for the journey@@MarkWildman
In my experience, depression is the cause of deconditioning.
The home page isn't working. I want to do my exercises. I've done multiple cleaning and clearing of cookies, etc., still can't get to my program. Any suggestions?
I’ll check
On Kajabi portal or website
Everything is working on my end. I’ll keep looking for a problem.
Which home page.
The home page of the toi program.
The homepage of the website?
@@MarkWildman I got in! Thanks.
Okay, it happened again, on the Wildman site. But I can click on the link in this video, which takes me to Kajang, then I can get in.
Where's everybody...?
Did you hit the like button? What, you don't want people to improve their life?
I have been fat my whole life, Im not sure where Deconditioning would have happened. I cant even picture in my head me without fat, its all ive ever seen.
Hi mark, i bought this program but some things are a little bit unclear without asking them up on discord or your other youtubevideos.
1: in the program under “what weight am i working toward” as a starter weight, you mention start as light as possible working towards 12kg kettlebell. But that doesnt include the clubbell does it ? What would you reconmend here?
2: warmup/cooldown, as far as i can see you have not included instructions for those ?! They are immediately demonstrated in the follow-along videos. I know now you have playlists for warmup/cooldowns wich is great, so thats no a problem but maybe the videos for the specific warmups/cooldowns could be integrated into the program ?
Other than that i'am happy with the program and look forward working with it 👍
Excellent questions. I will answer in videos
Your limp is not good. Got cartilage in there?
Nope