Getting started with fitness can feel overwhelming because there is much to learn. The good news is you don’t have to know everything to start moving toward your goals.
Let’s break it down.
Laying the Foundation
Training
Your workouts must be difficult enough to stimulate progress but still manageable to allow for good recovery. Aim for around three weekly sessions, each about 45 minutes long. For example, train on Mondays, Wednesdays, and Fridays.
Perform a variety of movements to train all the major muscle groups. For example:
- Chest, shoulders, and triceps - bench press and incline press
- Back and biceps - barbell rows, lat pulldowns, and seated rows
- Legs - squats, lying hamstring curls, leg presses, and calf raises
A good option for newbies is to train the whole body each time. A higher frequency can lead to greater strength gains and more growth.
Nutrition
Your overall calorie intake will play the biggest role in weight loss or gain. A calorie deficit (eating fewer calories than you burn) leads to weight loss, whereas a calorie surplus allows you to gain weight.
A TDEE calculator can help you better understand your calorie needs.
Macronutrients (proteins, carbs, and fats) are also important, as each serves unique roles in the body. Building muscle requires an adequate protein intake of 1.6 to 2.2 grams per kilogram of body weight.
Carbs are also necessary because they are your body’s preferred fuel source and are involved in post-workout recovery.
The best approach for beginners isn’t to calculate calories but to start eating whole and nutritious foods: meat, fish, eggs, dairy, rice, potatoes, fruits, veggies, etc. Doing so will provide the body with the nutrients it needs to function better.
Calorie tracking can eventually become part of your dietary approach, but there is no use in overwhelming yourself right from the start.
Steps to Start Eating Better
Step 1: Start with minor changes. Don’t completely overhaul your diet from one day to the next.
Step 2: Gradually swap unhealthy food choices for healthier ones. For example, swap sugary soda for a diet version to save calories. Next week, start buying more fruits to replace candy bars.
Step 3: Include protein (e.g., meat, fish, eggs, etc.), a complex carb (e.g., potato, whole grain bread, etc.), and fiber (e.g., a fruit or veggie) in each meal.
Step 4: Eat slowly and chew each bite at least 7-8 times. Don’t distract yourself with TV or social media while eating; focus on how you feel and stop eating when you’re 80-90 percent full.
Steps to Start Working Out
Step 1: Focus on proper technique. How much weight you lift doesn’t matter in the beginning.
Step 2: Listen to your body. Pay attention to fatigue, muscle soreness, and general tiredness. Avoid overtraining yourself.
Step 3: Focus on consistency over perfection. Not all workouts are going to be great, and that’s true for everyone. Instead of trying to do more each time, focus on staying consistent and doing your best.
Step 4: Learn to breathe. In most cases, you should inhale before initiating the rep and exhale just as you’re about to complete it. Breathe steadily and maintain a consistent tempo to perform better and not get winder during longer sets.
Where To Go From Here
Getting started with fitness can be a true challenge. Sometimes, even a bit of guidance can save you time and energy. Click here to book your free consultation with me, and let’s start working toward your goals together.
Bringing over 7 years of fitness expertise and 3 years of coaching experience, Ian is excited to bring you individualised fitness coaching.
As a qualified trainer, nutritional therapist, and currently pursuing his Level 4 PT qualification, he's dedicated to helping you unlock your fitness potential and achieve enduring results.