So you decided to get in shape? You are probably asking yourself where and how do I start. Well I am here to get you started on the right path towards reaching your physical goals. This article is for the true beginner that is serious about getting into shape.
I will admit that when I first started out I had no clue what I was doing and it is hard to find answers so I have come up with the main things you need to know about to get started. Just remember we all have to start somewhere (it can be hard and grueling), but through hard work and perseverance you can reach your physical goals.
First things first, you have to have a reason to put in the hard work in and out of the gym, and if you forget what your motivation is you will never succeed.
Yes I know it sounds cheesy but motivation can push you beyond your physical limitations and it can be the difference between burning out in a week and becoming what you always wanted to be. The best way to get motivated is to set a goal and stick with it.
Make sure you do whatever you need to do to make it happen. Another good way is to keep a workout log and watch your progress over time to keep you motivated over a long period.
Once you have the motivation you will be set up to succeed and it will make sure you give all you can to training.
In order to decide what type of exercise and diet routine you need you have to figure out exactly what you are aiming for.
- One of the most command goals is to gain mass and for good reason there is nothing better then to be huge.
- Another popular goal is to lose fat and toning; no one wants to be over weight so if you are I recommend you focus on this before anything else and it is a good idea to work on muscle definition.
- Gaining strength is the most common goal and it is essential to maintaining a healthy and productive body.
Mass training involves a special workout that contains lifting heavy weights at low reps and diet that is super high in protein, carbs and calories. I recommend for anyone a three day a week workout because it gives you plenty of training time and plenty of time to recover. Below are two, 3 day a week, routines that have worked well for me.
Back, Biceps, and Forearms
Legs, Shoulders, and Abs
- , and
Back, Triceps, and Abs
Legs, Shoulders, and Abs
Make sure you don't work the same muscle group more then once a week with exception of abs.
Losing Fat / Toning
Losing fat and toning is a unique process because it combines different types of training such as light weight training and cardio. When doing light weight training I don't mean use tooth picks as dumbbells. You should use weight that you can handle 4 sets or 8 to 10 reps without hitting failure. You can use the two workout routines I listed above.
Many people say that they can't lose weight due to their slow metabolism but there are ways you can jump start your metabolism such as eating 5 meals a day. When dieting, cut your calories and watch your carbs.
Also make sure you eat plenty of protein. I would also suggest plenty of dairy products because it can help you lose weight and is a good source of protein. I suggest if you are a beginner to ease into cardio (for example the first week do 4 sessions a week of 20 minutes and each week increase as necessary).
When training for strength I recommend that you do heavy weight but not too heavy. Remember, you should be able to do 4 sets of 8 reps comfortably without hitting failure. Make sure you take in a lot of protein with an equivalent of at least 1 gram of protein per pound of bodyweight.
Add Balance & Stabilization
- A good way to increase your core strength is to add in components of balance and stabilization. A good way to do this is to incorporate a ball into your workouts because it makes you balance yourself on the ball better while doing the exercise.
It is also important to keep proper form. So don't try to impress people with stupid lifts that could just get you hurt.
Keep To The Basics
- There is a better variety of supplements for people that have been training a long time and are more advanced, but for beginners I would recommend that they stick to the basics. For anyone just starting out and thinking about going on a supplement make sure you research it and you understand what it does.
Don't overtrain because it will not do anything except injure and tire you out. For beginners keep workout sessions an hour or less so your muscles have a chance to get used to intense activity. Don't try to impress anyone with heavy lifts and focus on keeping all your exercise in proper form.
And finally keep your protein intake to at least 1 gram of protein for each pound of body weight and get plenty of rest because this is when your muscles recover.
Train safe because you don't want to lose the progress you have made.