Get in contact with DSGamer. He's a star when it comes to this stuff.

Why wait until spring?

I'm in a similar situation, minus the home gym. I'm a former runner who pushed the scales at 270 before Christmas. I've had several abortive get in shape attempts over the years since I was captain of the old college track team. Problem has been that whenever I heave my poodge out the door and waddle a few miles, I'd get terribly discouraged that I'm not having the same results as when I was a skinny 22 year old who got up at 5 am each day to get his miles in. I found that cycling to work was a good way to build consistency, but moving jobs stopped that.

This year I bit the bullet and paid $90 to join a local program. (getfitlivefit.org) I'm certainly not getting anything for my money that I couldn't provide myself or find for free (I.e., a workout schedule and running partners) Still, I find that spending the money forces me to show up for the track day and the distance day, and showing up for those days forces me to get the other random miles in the rest of the week. Another plus is that the coaching, while done by serious competitive runners and coaches, is focused on injury prevention and building positive habits, so I'm much more likely to run at an appropriate pace until I'm warm and ready to go hard. I'm also less likely to go out at too high a pace, burn out, and then waddle back to my couch for cookies, self-pity & recriminations.

Anyway, besides just telling my story, I want to suggest that you aim at consistency and forgo performance goals until you have 3-6 months of steady workouts under your belt. My strategy is to do less than I think you should more often than I think I need to. Go gently, warm up lots, and don't push yourself until you are ready. Pushing harder than I can handle has ended more workout programs than I can count. Also, pilates videos are a god-send. They provide flexibility and core strength in the abs, both a huge plus for my running. Sure they are "girlie" but I figure if a man can hide his porn viewing, he can hide his pilates dvds. Another bit of advice I have is to go to a running specialty store (preferably one that films your stride) to get fitted properly for shoes. Every foot is different, and every brand fits different kinds of feet. You'll pay a premium for the shoes, but holy samoleans, it is worth it. Once you identify a brand and style that fits properly, you can buy future pairs at an online discount place if you prefer. My previous running shoes were a size 11. This place fit me into a 12.5 (same brand). The extra room made worlds of difference.

I'm targeting Portland's Shamrock Run around St. Patty's day, but not setting a pace target. My only goal is to train consistently and build good habits. If that works for me, I'll try to set a modest performance goal for a summer race. I'm also tracking weight loss, but more concerned w/ building good diet and exercise habits than hitting a target weight. I ran some of my best times around 220 lbs, and the sad truth is that none of us will ever be 23 again. So I'm confident that adding exercise and cutting out junk will have a desired effect, given enough time.

Or just pick up a bunch of back issues. This is a Rodale Magazine, which means they just recycle the same 12 "Lose your Love Handles" or "Get in sex shape!" articles each issue. If magazines help you motivate, then go for it. I just got burned out of my Bicycling subscription after I realize they just ran the same boiler-plate articles in issue after issue. Men's Health seems to be the same in that respect. Once I realized that I finished the magazine before I finished my "business" in the small room, I canceled my subscription.

It's cold in Canada during the winter.

I'm no expert, but I'd suggest getting a cardio machine instead of a home gym. A "gym" workout will help build muscle, but doesn't do much for calorie burning.

After losing 75 pounds a few years ago and gaining it all back, 2008 is going to be my year to get back into shape. I bought a treadmill over xmas break, and await delivery (got it from a Sears deal, but it was "sold out" at the time).

Treadmills can be costly, but they have a lot of advantages... one being that you can use them 24/7/365 in places like Canada (and Wisconsin) and not worry about it. I figure that I don't have the motivation to go to a gym every day, but I WILL walk if it's right in my living room in front of my TV.

Regarding a gym workout not helping with calorie burning... Wrong. Building muscle mass is essential for burning calories. Part of why I lost the weight I did is because I built muscle, my metabolism increased and the benefits cascaded from there.

I would definitely recommend just exercising regularly. Just get moving. I'm not a runner. It's too hard on my knees. I lost my weight by cycling and eating well. But just doing that I was able to lose enough weight and build enough stamina to the point where at least walking 5k is pretty trivial now. My wife and I regularly go for 5 or 6 mile walks on the weekend. We just walk around our suburb running errands without the car. And I consider myself to be in so-so shape compared to what I've been in in the past.

So I think getting to the point of being able to a 5k is an excellent goal. But I think the overall goal should be to make a comprehensive lifestyle change. Start with eating a little better. Not an overnight change, but gradual steps. Start paying attention to food labels (high fructose corn syrup is in practically every mass market food) and choose foods that are lower sugar and higher fiber. Eat more fruit and vegetables. Just as a starter. I have more advice, of course.

Doing light weights isn't a bad idea. You can go to your local sports store and for around $18 you can get a couple of light dumbbells (thinking 3 to 5lbs.) or a resistance band and you can do various exercises that will build muscle and do so in a way that doesn't break you initially. This WILL help you lose weight. Otherwise I would say starting to walk, ride a bike, etc. is a great way to start, IMO.

I will have more to say later, but that's my initial 2 cents.

If you want some inspiration and more information than you can deal with, check out my wife's site as well.

www.speedleopard.com

I want to echo those who say that one can get a cardio workout on home-gyms or other resistance systems. It really isn't my favorite thing, but if you do timed circuits of light-reps w/ short rest intervals, you can most certainly get your heart rate into your target zone while doing resistance work.

Personally, this sort of workout has never been my first choice, since it usually requires an empty nautilus room at the gym. Otherwise, having to wait for the next piece of equipment on the circuit to become free interferes w/ the workout. With a home gym and a planned circuit this can be with a minimum of fuss.

Be that as it may. I'm not going to tell you you're wrong, but if you're talking about being in shape enough to do a "5K," I'm still going to say a sustained treadmill workout is going to give you better results all around.

EDIT: This is just my own personal experience with getting in shape and losing the weight I lost. YMMV.

Some personal observations/opinions, possibly biased and highly unscientific:

* Sitting 2 months on a static exercise bike and sweating my ass off for 25-42 minutes 5 days a week brought absolutely no weight less or aerobic shape improvement, just a feeling of having more leg muscles, which however did not manifest itself through improved endurance or "feeling healthier" in any significant way.

* Dropping my greasy work lunches in favor of Jamba Juice Orange Berry Blitz+one of their baked thingies has dropped my weight from 204 to 194lbs within weeks, AND increased my endurance while I was doing no exercise whatsoever (WTF). If you're curious I measure my endurance by how out of breath I become while rapidly ascending flights of stairs in work's parking garage.

* Resuming my Aikido practice has reminded me how Aikido has been delaying my aging process when I was studying it regularly and just how stupidly I've been taking it for granted. The workout it gives me is so much more complete than any exercise machine or walking. Is it the breakfalls ? I don't know. Merely one 1.5hr class can raise my overall feeling of well-being and lightness on my feet and mood and straighten my posture for a week.

I didn't say that I was going only once a week.

EDIT: Although its freaking cold outside and I have a semi-runny nose and I don't really feel like prancing barefoot on the mats so this week may actually end up being just once.

I live in Michigan, it's cold here too.

Only for a little bit at first. I'd much rather have cold air hitting my face than hot sun beating down my neck.

Well, I guess my own personal experience (and other people I know that have lost lots of weight) contradicts your own. To tell you the truth, simply lowering my caloric intake did more for me than any excercise.

Like anything else, whatever works for you is the "right" way to go.

Hmmm...

Well, I currently work at a local gym and it has been my experience that shows that every person's body reacts relatively differently to various workout programs.

Personally I try to go with everything in balance. I workout 3-4 times a week, using a combination of free weights, machines, and elliptical for cardio. I am 34, with a decent metabolism and tend to watch what I eat and can lose 5 lbs in a week with no problems. That being said, you will just have to use different programs and various workouts that will work best for you. I know it sounds like a cop-out, but there are no solid answers that will work for every single person.

Garrad,

I applaud your effort and encourage you to continue setting goals after you achieve this one. As huge as the 5k looks to you now, after completion, it will look like a walk to the mailbox and you'll soon be looking for other goals to tackle.

When I started running, I could barely hit the two mile mark without wheezing. Now, if it isn't at least 10 miles, I do it alone since it isn't worth the production number of calling friends to get together for. You'll find that happens right around the 4 month mark.

DEFINITELY hook up with your local running group. The benefit of group experience and the encouragement in weekly long runs will definitely help.