10 Tips on Fitness for Beginners
Now that you’ve made the important decision to get into great physical shape and take responsibility for you own Health and Well-Being, I am proud of you! Taking the first step is the hardest part and when you stick to it for at least a couple months you will begin to reprogram those bad habits into good ones that will support you in a life of vitality, energy and pure natural enjoyment!
These 10 valuable tips will guide you on that fitness journey! Providing you actually follow the suggestions, they will make your weight management, body fat and overall wellness goals both attainable and sustainable!
I’m ready when you are… Let’s begin…
1. Bravely start on your fitness goals NOW: Having a little bit of fear and anxiety when it comes to starting a fitness routine is very normal amongst beginners. The absolute best way is to dive right in and never look back. Once you get a taste for how good it feels to become active again, get your blood flowing and heart pumping, it will become easier to continue. Every path starts with a single step and I highly encourage you to passionately start TODAY!
2. Make sure to have proper training shoes:It is essential to wear supportive footwear that you feel comfortable in while you are working out. Function before fashion! Make sure you are using a correct type of shoe for the activity you are conducting during your training session. Unless you are doing a lot of running on the treadmill or on the track, where a running shoe would be ideal, I highly suggest using a cross training shoe which will give you much more lateral support and that very critical balance you will need for lifting weights.
3. It is essential to drink enough water:In order to stay hydrated and focused, make sure that you consume at least 500ml of water per hour during training sessions. Having a sip of H2O after every resistance exercise and every 5-10 minutes during cardiovascular training sessions is important. Females should be consuming about 2.2 Litres and males about 3 Litres per day. Your body should be made up of at least 60% water to function correctly and flush out toxins from your vital organs. Proper hydration also keeps your skin’s appearance vibrant, keeps your brain operations optimal, carries nutrients to all your cells and provides a moist environment for your mouth, throat, ear and nose environments.
4. Make sure to eat before resistance training: This will help you with your energy levels to ensure that you will have a great work out and be able to push enough weight to support you in building valuable lean muscle. It is best to eat about an hour before you start training to allow some time for digestion so your body isn’t competing for energy when you need it most. One of my favorite snacks before the gym is a small serving of oatmeal with a scoop of protein powder in it and a teaspoon of Omega 3-6-9 oil. Do some research on how food affects the body in regards to protein, low glycemic carbohydrates and good fats. Knowledge in this area is definitely key for great results and lean muscle growth!
5. Make sure to also eat after working out: Being consistent with consuming good food after your training session is paramount to nourish your fatigued muscles. This is one of the most important times to have some sort of clean protein, good carbohydrates and essential good fats to refuel your energy stores and mental focus. When I don’t have a lot of time, I really enjoy a protein shake with a scoop of glutamine for muscle repair and a banana to restore my blood sugar levels. This is also a great mid-day snack when on the go. Ideally, I suggest to have a completely balanced meal right after training, within an hour, to ensure by body is fueled properly and gets the nutrients required for growth, repair and energy recovery. A car can’t run on empty and neither can you. Eating 3 balanced meals and 2-3 snacks are your fuel for success.
6. Burn fat naturally: Stay away from unhealthy thermogenic style pills and potions that claim rapid fat and weight loss. They not only make you dehydrated and speed up your heart rate, but can also be very dangerous for those with high blood pressure or any family history of heart attacks. Thermogenics contribute to losing lean muscle mass, therefore lowering your metabolism and also your body’s natural ability to burn fat. Losing more than 2-3 lbs of weight per week is not healthy and will more than likely be put back on in the long run. Try doing your slower cardio sessions for fat burning with short bursts of high intensity intervals to condition your heart and lungs. Remember, when it comes to burning fat and saving valuable muscle, slow and steady cardiovascular exercise wins the race!
7.Don’t over train your body:Many people make the mistake of going to the gym every day because they’re so excited to get in great shape. Although being pumped about getting fit is terrific, you are doing yourself an injustice by training too often and stunting your muscle growth which will also eventually burn you out. Be realistic with your schedule and devote about 3-5 days for roughly 30 minutes of resistance training and 30 minutes of cardio for optimal results. Ideally, you want to take 1-2 days off completely from any physical activity. This is when your body actually grows. Rest and recovery is essential to ensure your muscles are completely repaired before you begin training them again. This provides you with much better workouts that lead to a stronger, healthy physique, lean muscle growth and natural fat burning.
8. Go for a physical check up: In order to start off on the right fitness path with no accidents or injuries, it is important to see your doctor for a go ahead ‘OK’ to assure that you will attain the most benefits with the least amount of risks. This is especially a good idea if you smoke, have high blood pressure, high cholesterol, diabetes or are overweight. This will give you the confidence needed to move forward safely with no worries or at least with some supportive guidance from the physician in regards to the pace that you should proceed with caution. Common sense is your best friend and a pro-active approach to regular check-ups with your doctor is wise. Be sure to listen to your body! It will tell you if you are overdoing it or when you can actively handle more as you condition yourself.
9. Do a fitness assessment: By doing an initial assessment of where you are currently physically at, is a great eye opener and gives most people a nice kick in the butt when they truly see the results. This is an excellent motivator for setting some realistic milestones and ultimate goals. Things that should be covered are weight, body fat percentage, measurements, resting heart rate and of course, your blood pressure. For those that are already somewhat athletic and mildly conditioned, it is also great to see how many pushups and chin ups can be done, plus how long you can hold a 90 degree wall sit with your back against the wall. For total beginners to a fitness routine, I highly suggest you do any physical activity measurements at your second assessment to avoid any early injuries. Be smart and move forward at a pace you can safely handle. The mind is usually much stronger than the body and that’s when accidents happen. Every month do another fitness assessment and compare the results to your initial one. Make mild adjustments to your routine to focus on the areas that aren’t quite seeing the results you are seeking. By writing down your goals, you are giving yourself a destination to shoot for and begin the manifestation process with clarity!
10. If you don’t have a clue, hire a pro:Investing in a certified personal trainer is one of the best things you can do for yourself when it comes to beginning a fitness lifestyle safely and effectively. You will learn proper technique, form, posture, breathing, amount of reps and sets to be done, order of exercises and which muscles you are actually working! They will support you in preventing injuries and give you the confidence needed to perform each exercise with focus and the knowledge of doing it correctly. Personal trainers are there for motivation, inspiration and education plus most importantly, accountability, which we all need at times. Just make sure you do your research on who you are getting involved with, check their certifications, make sure their CPR is up to date and ask for a few testimonials to read from actual clients so you spend your hard earned money wisely! YOUR HEALTH is the BEST investment you can make! It increases your vitality, enjoyment of everyday functionality and simply extends your life.
OK, there you have it… the first 10 tips to support you fitness goals! Now go get into the best shape for your body type and enjoy the benefits of having less unwanted fat, much more energy, increased confidence and self-esteem plus an overall feeling of being healthy and vibrantly alive! Ultimately, it is your decision to consciously move forward with an exercise routine that fits your schedule and lifestyle. Soon, after positively sticking to it for a few months, your fitness activities will eventually become habitual and feel normal. You need to embrace getting uncomfortable for the initial stages of this new program in order to change. Human-beings migrate to the path of least resistance and their own comfort zone, however in order to change your body and health for the better, you constantly need to keep moving in a direction that supports your growth and success daily! Remember, with drive, passion, persistence and believing in yourself, you can truly BE successful at anything in life!
Healthy regards,
James Erdt
PORT BODY BLISS
Inspiring Joy, Abundance and Healthy Active Living!
