Learn how to start working out if you have never done it before. If you have been wanting to start working out, but have no idea how or where to begin, I am here to help you!
It is such an amazing feeling when you actually know what the heck you are doing at the gym. Have you ever been afraid to go to gym? Are you hesitant to sign up for a membership? Have you been paying for a gym membership, but haven’t even gone to gym? Stop! Don’t make the gym owner rich! If you are going to sign up, you need to lose the fear and start going.
Most people at the beginning stick to cardio machines, such as ellipticals or treadmill, but avoid the weight room and machines. Why? Because they are petrified they won’t know how to use them, what body parts to exercise, or how to build a routine. It can be pretty stressful for first timers to start working out. Whether you are going to start working out at home or gym, you can implement these 9 tips to help you kickstart your healthy journey.
5 Tips to Start Working Out
1- Set Goals and Fitness Resolutions
When setting your resolutions and goals, use the SMART goal setting principle, which is an acronym that stands for goals that are Specific, Measurable, Attainable, Realistic, and Time-Bound.
To learn how to set Fitness Resolutions read my blog How to Make Fitness Resolutions That Work
2- Build a Plan for a Routine
Yes, you can start going to the gym and start losing weight, but if you want to achieve real and fast results, you need to trace a plan of action for your workout routine.
Ask yourself these questions:
- How much weight do I want to lose?
- What is date I want to lose this weight by?
- What is my current fitness level?
- Do I want to build muscle, or tone?
- How many times a week am I going to commit to workout?
- What time will I be going to the gym?
- Will I workout at gym or home?
- For how long am I going to workout?
- Do I want to do cardio? Run outdoors or on a treadmill?
- Am I going to group classes at gym?
After you have formulated your questions and think of all the things you need to do to build a routine, then you will have a more clear view and will get motivated to start working out.
You want to workout each body part at least once per week (glutes, quads, hamstrings, hips, back, biceps, triceps, chest, calves, abs).
For each body part you want to do 3-4 exercises. You need to start with low weights and resistance bands, then progress to heavy weights.
This is what I did to lose 20 lbs in 2 months.
- Ran 3-4 miles, sometimes 5 each morning on an empty stomach.
- Ate my breakfast, which was 1/2 cup oatmeal, 3 egg whites and 1 orange.
- Proceeded to do a 45 minute DVD workout with resistance bands. I worked 1 body part per day.
This worked for me 3.5 years ago, but I wouldn’t do fasted cardio anymore. After being certified as a health coach and fitness nutritionist, I now promote losing weight the healthy way, which is at a slower and more comprehensive way. It took you time to gain weight and you have to be patient to lose that weight.
How to build a routine for Strength Training?
This is an example of a Strength Training Split that I did when I first started lifting weights
- Monday: Leg (Quads + Glutes)
- Tuesday: Back and Biceps, Abs
- Wednesday: Chest and Triceps, Calves
- Thursday: Shoulders, Abs
- Friday: Legs (Hamstrings + Glutes)
- Saturday: Upper Body, Abs
- Sunday: Rest Day!
- CARDIO: It depends on your initial statistics, how much you weight, your fitness goals, and your current level of fitness. I’d recommend doing 2-3 30 minute HIIT cardio sessions per week. If you have questions or help, comment below this post.
3- Keep a Journal for to Track Progress
This was crucial in my fitness and weight loss success. I bought a fitness journal where I tracked my progress, workouts and nutrition. It helped me stay accountable and compare my progress as weeks went by. It is such an amazing feeling when you go from doing 5 lb bicep curls to 15 or 20 lb bicep curls. Not to mention leaning and losing weight!
You can also download apps to track your progress!
4- YouTube, Google or Ask for Help
I can not even tell you how crucial Youtube and Google are for me. If I don’t know how to properly do an exercise or to learn new exercises, I simply search, learn and implement.
If you don’t know something, ASK! There are always people willing to help you and will be glad to show you how to use a workout machine or do an exercise. Don’t be afraid to ask for help. I honestly was terrified of weight room at the beginning of my journey, but I got help and I was able to quickly overcome the fear of “entering the weight room.” I did hire a trainer because I wanted to compete in a Fitness show. If you can’t afford a trainer is fine, but do something about your questions, doubts and fear.
I’ve seen a few girls at my gym, which I know are beginners using the equipment wrong and I’d come by and ask if I can show them how to use it properly. Why? Because that used to be me and I put myself in their shoes and I know that feeling of being lost and not knowing what to do.
5- Recovery is Mandatory!
The stress we put on our bodies when we workout is huge! Our bodies need time to recover from muscle tears and all the stress that happens when we run or lift weights. If you want to grow muscles, lose weight, you need to rest and get 7-8 hours of sleep.
You also need to implement stretching, yoga, massages and other relaxation techniques, such as sauna, or epsom salt baths to aid in a faster recovery.
I hope you enjoyed my tips and find them super helpful.
- What will you do to start working out?
- Are you going to start lifting weights or doing cardio?
- Did you find this blog post helpful?
- How do you feel after reading this blog post?
Watch my Leg Workout Routine here