I apply this method and it is amazing how stronger and leaner I am now. And doing pushups, some cardio is also done.

I do cardio while bicycling to the office (no clothes changes needed again; maybe just the t-shirt in summer), and walk up the office and home stairs (4 floors in both cases) two steps at a time.

This is a much bigger hurdle than it might seem; at any rate the biggest one for me personally. I have absolutely no idea how to create an exercise plan for myself, which exercises should I do and in which combination. And additionally, even if I had such a plan, I have no idea how to measure my progress, or whether and how to modify the plan depending on the progress.

Poor form is sometimes caused by fatigue, but that's about knowing your limitations.

Parent's point stands. Anything - in a reasonable sense - is better than nothing. If you do handstand push-ups day one, you deserve what you get.

* https://www.amazon.com/Starting-Strength-Basic-Barbell-Train...

After a few months you'll exhaust that (perhaps just take it out of the library?), and need more intermediate-level information:

* https://www.amazon.com/Practical-Programming-Strength-Traini...

Otherwise, some others have suggested a few Reddit threads; see also /r/fitness.

Don't over complicate things. Do 5 sets of 5 reps of: * Bench Press (barbell) * Front Squat (barbell) * Dead Lift (barbell) * Pull Ups (weight hangs off a chain linked through a squat belt)

Have 1.5 to 2 minutes of recovery between each set. Do this 2 to 3 times a week with as much weight as you can lift.

How to progress: Write down exactly what you lift in a notebook and attempt to do exactly what you lifted for the previous workout with the only change being an increase of 1 to 5 lbs on one of the sets.

Cost: A monthly gym membership or about 50 cents a pound for second hand weights. About $25 for a second hand barbell. $25 for a second hand bench w/rack. So starting out pickup 300lbs of weight which is about $150 plus the cost of the barbell, bench w/rack, and squat belt should set you back about ~$200 (or the cost of a gym membership for 4 months.).

Quiting social networks and watching/listening to news has helped to find time to learn and think about training.

https://www.julian.com/guide/muscle/

http://www.cnn.com/2008/LIVING/personal/02/06/muscle.mainten...

Running or cycling to work is not an option. I live in Cyprus where summer is regularly over 40 degrees C and autumn/spring regularly over 25. Also, there are almost no bike roads.

What it surprised me is how little you need to do to change your whole body. I'm stronger as ever working out 20-30 minutes three times a week the best weeks, even less sometimes.

I understand you not cycling in Cyprus.

https://www.strava.com/heatmap#9.00/32.94155/35.10759/hot/al...

Since you're on an island you might also try open water swimming.

We've fetishised physical activity as "exercise", a strange and pointless hobby that you need to wear special clothes for. Nothing could be further from the truth.

Current health guidance suggests that it's perfectly sufficient to do 150 minutes of moderate cardiovascular activity and 60 minutes of muscular activity every week. Crucially, there's nothing magic about "exercise" as opposed to just doing physical things. Going for a brisk walk or pushing the lawnmower counts as moderate cardiovascular activity. Digging in the garden, laying bricks or carrying heavy bags of shopping counts as strength activity.

We need to get away from thinking about exercise as something we add to our schedule, but something that we build into an active lifestyle. Many people never do "exercise" per se, but get more than enough physical activity to stay healthy. Some people do have extremely sedentary lifestyles that are detrimental to their health, but they don't need a gym membership and some lycra pants to fix that.

The message shouldn't be "get more exercise", but "be more active".

Yes, it really is. A majority of Americans don't get this basic level of physical activity. Going jogging or lifting weights simply isn't necessary to maintain physical health, but you need to do something.

https://www.hhs.gov/fitness/resource-center/facts-and-statis...

* 0: https://www.hsph.harvard.edu/news/hsph-in-the-news/walking-e...

Expecting people to suddenly improve and re-prioritize their lives accordingly is unrealistic, rather than working with people where they are on gradual improvements, encouraging them to take that big leap forward!

While I agree with your sentiment that too many people spend money on dumb crap, making broad statements about what everyone should do is a step too far.

I'm not buying it. I had a kid (he's grown and moved out) and managed to exercise. I rode my bike to work. I coached his football and basketball teams. I squeezed in weights on my lunch hour. I ran or cycled a few hours early Saturday, before the rest of the family was ready to do things.

Same holds true for friends that have young kids today. One parent runs/cycles while the other helps with homework. Yoga at 5am. Treadmills or stationary bikes to squeeze in workouts whenever possible (after kids are in bed).

I raised 3 small kids and it's easy to feel constrained. When I realized that everything I was doing was my choice, I felt less guilty about not doing X, Y and Z. Instead I was just prioritizing and choosing to do other things with my time.

So technically, yes you can choose to exercise 30min a day but it's also perfectly reasonable to choose sleep, playing with your kids, etc.

I agree completely that time is exceptionally short with kids in the picture, but it’s not impossible to do at least something simple.

I noticed when reading the reviews that what seemed to be a common complaint was that the randomization would repeat an exercise type too often. Now, I know you've fixed this because I just spent five minutes reading the release notes for every release in the last year--but if you used the ability that Apple added to reply to these reviews, then someone wouldn't have to do that in order to figure out if the issue was addressed.