Guide To Starting Your Fitness Journey
If you're reading this, then you probably decided to take your fitness journey to the next level.
These tips will help make the beginning of you're fitness journey exciting and productive and less scary and confusing :)
Ok..here we go!
1. Have a specific goal
Having a specific goal is important so you can have something to work towards and have some structure to your training
Do you want to gain muscle, loose fat? etc.
2. Plan ahead
Training: Have your workout written down, printed out or already on your phone. Be prepared to train whatever body part and know how many sets/reps you will be performing. Having a plan will get rid of that awkward feeling of being lost and overwhelmed at the gym. It'll help you be more time efficient. You won't be wasting time thinking which exercise you should do next.
Diet: To get results you have to fuel your body with nutrient dense foods. Plan ahead and make sure that those foods are always available to you. Try meal-prepping /preparing your food for the week. You'll be less likely to "slip up" on your diet. Ever eat some potato chips because your hungry and it's the only thing in your pantry? I know we've all been there!
Music: Music can make a huge difference in your workout. Before you hit the gym, pick out a play-list that boosts up your mood, your energy levels and keeps you going!
3. Find a workout that you enjoy & stick to it!
What kind of workout would make you excited to get out of bed at 5 am or want to exercise at night even if you've had a long day? Fitness doesn't just mean weightlifting or running or yoga, etc. What's important is to find a type of workout that you will enjoy and consistently stick to.
Don't have a workout regimen that you enjoy?
Check out Fit & Fab You 8 week Guide
4. Wear an outfit that you're comfortable in.
Supportive sports bra, see-through proof leggings, etc.
Pick an outfit that holds everything in place, makes you feel confident and won’t distract you from your workout.
Stretching and self-myofascial release (foam-rolling) should not be neglected. It helps get blood flowing through your body, enabling your muscles to work efficiently for your workout. Stretching also lengthens the muscles, helps your joints move through their full range of motion and decreases risk of injury.
Try doing 5 stretches twice and hold each stretch for 30 seconds
**This is a good time to look around the gym and see where everything is located so that when you're warmed up, your ready to go!
6. Focus on yourself.
Try not to worry about what other people are doing. As a girl, it can be intimidating because the gym, especially the weight room is significantly male dominated. Put your head phones on, tune out everything around you and just focus on you!
7. Make sure your form and technique is on point
Make sure you get that full range of motion at each exercise. Example: Going half way down on a squat might burn some calories but it won’t get you the results that you're looking for.
8. Start easy & then progress
Start by using moderate-light weights. If you complete 12 reps and feel like you could've done 15, its time to increase the weight! *Don’t feel like you have to increase your weight just because you see someone else lifting heavier. We want to avoid any injures!
9. Hate using the cardio-machines?
Implement circuit training!
HIIT (High Intensity Interval Training) is a total body cardiovascular exercise that increases muscular endurance and tones your body by increasing fat loss.
Busy schedule & don't have that much free time to spend at the gym? HIIT is definitely for you!
10. Go with a mission!
Go to the gym, get in a good workout and leave! No walking around wondering what machine you should use or wasting time texting or browsing social media on your phone.
11. What is the best time to workout?
For me, I like to workout in the morning but if you are a night person then that is great too!
The best time is whenever you have the most energy and whenever you're able to get that workout in.
12. Fuel your body!
To get the best performance in your workout, your body needs fuel before you put it through strenuous activity.
*Exercising on an empty stomach will cause break down of muscle tissue and we don’t want to get rid of our hard earned muscle!
13. Water! Water! Water!
Your body is made up of 50-70% of water. If you're not drinking enough water, you are neglecting your body! Your body isn't going to respond well to your workouts, if you don't drink enough water.
*Add cucumbers, lemons, mint or BCAAs to give your water more flavor.
*Avoid high calorie sodas and juices. (Be aware that most juices that you buy at the grocery store are barely made up of real fruit juice, it's usually ALL sugar!)
(Blog on the benefits of water, coming soon!)
Supplements are NOT necessary. They supplement a diet that is already full of nutrient dense foods.
Recommendations: Multivitamin, Fish Oil, Protein Powder.
15. Track your progress
Take progress pictures, take body measurements, use the scale once a month or twice a week (don’t go crazy). Keep a journal of how you're feeling, and what you're energy levels are each day
Most importantly, trust your fitness journey and have fun!