Kicking off Saturday morning with our weekly open thread. Leave your questions or thoughts in the comments. No rules.

Today’s question comes from Brad:

I’ll try to keep it short and simple. Like many people I’m out of shape and overweight. I work in the commercial HVAC industry in north Texas. I get up at [spp-timestamp time="5:15"], I’m usually out of the house by [spp-timestamp time="6:00"]. I may not get home till 6-[spp-timestamp time="7:00"].

Aside from decreasing my BMI, I really need to build my strength and endurance and get myself in the best shape I can, to handle the intense heat and long days.

What would you suggest for a good routine to accomplish these goals? (I know a proper diet is just as important as well.)

I don’t have the luxury of spending an hour plus in the gym like I used to. Any suggestions and advice will be much appreciated.

Brad,

Having lived and played in North Texas in the summer months, I can only imagine what it’s like to work in the HVAC industry in that brutal weather. Whoa. Stay strong.

I have an idea for you that will boost your confidence and allow you to stay on your schedule. You know we preach trial and error around here, so you’ll have to be imaginative and creative.

Step 1: Drink tons of clean fresh water starting when you wake up and continuing through around noon or [spp-timestamp time="1:00"]pm. You’ll be hitting the bathroom frequently.

Step 2: On Mondays, every time you go take a leak, do twenty pushups on the sink (or wherever). Build up to larger numbers over time. On Tuesdays, do body weight squats. Wednesdays, back to pushups; Thursday, back to squats. And so on.

Step 3: Build up to pull ups.

MAKE YOUR BACK EXERCISES A PRIORITY. A lot of people do every other exercise before doing any back-related exercises, if they do any at all.

Here’s the quality read from nerdfitness.com.

Step 4: Make Saturday morning your pull-ups/crunches day. I suggest waking up at the same time you do during the week to stay on your sleep schedule. Then, find a park with a pullup bar. Use the Yelp app to find a good space with a pullup bar in your area. Simply use the search feature by keyword, pull-up bar, park.

Step 5: Take a walk on Sunday mornings at the same time. Any length, just get out and walk. No rules.

Give this program 3 months, and I’m betting you emerge stronger, more confident and with a new outlook on life. Hit me back up and we will design a follow up program that further pushes and encourages you to adopt the lifestyle you desire.

Strong mind,

Kap