Devine's gym routine notes.

Sources:

Try doing 200 calories on the bicycle in 15–20 minutes at first, and build from there.

1h30m at the gym in total. When gravity seems to be suddenly stronger, it's a sign you need to leave. So if you do 200 cal on the rowing machine, 200 on the bike, then you can do about 400 on the various other machines on mood and availability.

The goal is 800 cal/hour:

Doing it early feels like stealing time from the day, everyone is waking up, and you're already sharp and ready.

The rule is eat after working out, but don't eat anything that would raise your IGF-1 levels (no dairy, and definitely no eggs) — you want as little growth hormones in your body during tissue repair after working out.

It’s absolutely possible to get into fantastic shape working out only at home, but if you’re always at home anyway, it can be tough to motivate yourself to work out.

Many folks find going to the gym to be intimidating before they start, but remember that you’ll be in a shared space where everyone has the same goal: to improve their fitness! The vibe in most gyms is actually pretty good. When I was starting out it was hard to find a “beginner routine” that wasn’t meant for bodybuilders and didn’t have too many exercises for someone who is actually new. But a few years later everyone got into Starting Strength, which is actually a fine place to start.

Also, feel free to experiment until you find an exercise routine and — this is perhaps the most crucial bit — time of day that works best for you.

If you're not sure where to start, try starting here: