Starting from unfit
Written for people who get winded on one flight of stairs. No before-and-afters, no burpees, and nothing that assumes you can already do them.
Why you're out of breath on the stairs (and what it actually means)Breathlessness on stairs isn't your lungs failing. Here's the mechanism, what it says about your fitness, and where to start. How to start exercising when you're very overweightMost beginner workouts assume you can hold a plank. Here's what a genuine starting point looks like when you can't. Prediabetes: where to actually start with exerciseWhat the exercise side of a prediabetes diagnosis actually asks of you, and the smallest version that still does something. Losing muscle on a GLP-1: what actually helpsA meaningful share of GLP-1 weight loss is lean tissue. Here's what shifts that balance, and how to tell whether it's working. The 30-second sit-to-stand test: how to do it and what your score meansHow to run a 30-second sit-to-stand test at home, what the published norms cover, and why comparing yourself to them is often the wrong move. Walking after meals: why the timing does the workWhy a short walk after eating does more for blood glucose than the same walk at any other time of day. Strength training on a GLP-1 when you can't do a push-up yetEvery GLP-1 guide says do resistance work. Almost none of them start below a push-up. Here is what the first week actually looks like if you are starting from nothing. How much protein on a GLP-1, and why it is hard to hitThe usual target is about 1.4 g per kilogram of target bodyweight. The difficulty is that GLP-1 medications suppress the appetite that would normally get you there. What happens to muscle when the weight comes off quicklySome of any weight lost is lean tissue. The faster the loss and the less you load your muscles, the larger that share tends to be.Find out where you actually are
Eight safety questions, then twelve about what you can do. About two minutes in your browser — no signup, no download, and it never asks your weight.
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