4 Tips For Beginners to Start Working Out

August 09, 2021 5 min read

4 Tips For Beginners to Start Working Out

Introduction 

Getting into working out and beginning your fitness journey can seem like a difficult task.

It seems like there are so many factors to think about, and sometimes it can make you feel like not even starting at all. 

While it takes a good amount of dedication, it really is not difficult by definition.

Understanding these 6 tips for getting into fitness will ensure it is as way of a process for you as possible.

Set Correct Expectations: Why You Think Working Out is Hard

The perceived level of difficulty that comes with working out is directly related to your expectations of what is possible.

What is meant by that is- everyone wants a fast weight loss technique or a quick muscle building routine.

While there are certainly possible ways to both lose weight or build muscle fast, none of them are easy and most of them are unrealistic for the average human.

For Instance,

If you are trying to lose a large amount of weight in a short period of time your options are to either starve yourself, or have most of your waking hours dedicated to performing cardio- both of which are very difficult

When it comes to building a lot of muscle in a short period of time things start to become borderline impossible.

According to Men’s Health, best case scenario would be about 2 pounds of muscle gained a month. That is with intense work outs and spot on nutrition.

So, is it difficult to lose 20 pounds or gain 10 pounds of muscle in 3 months? Yes, extremely difficult.

But is it difficult to lose 20 pounds or gain 10 pounds of muscle in 1 year?... Not nearly as much.

Understanding at the beginning that to get to where you truly want to be with your fitness goals takes time will make sure you do not get discouraged and give up too soon.

Consistency Really Is Key

If there was one factor that would make or break your fitness journey it would be consistency.

Not just for the obvious reasons of if your consistent you will be working out more or eating more appropriately, but it also affects your mind in more ways than you think.

Yes, being consistent with your work outs makes sure that you work out more often, but what it also does is allows you to steadily make progress.

If you can do 10 reps of a certain wight on bench press or run an 8-minute mile, if you stay consistent you could be doing 11 reps or running a mile in 7 minutes and 55 seconds the very next week.

However, if you take a week or two off and are not consistent, you could come back and only be able to do 9 reps of the same weight or maybe now you are 5 seconds slower on your mile time than before.

The craziest part about consistency when it comes to working out is that after a few months of being consistent your brain no longer views it as a chore or a task to get done.

Research shows that on average it takes people 66 days to create a habit and some people it only takes around 20 days.

Once you reach this point, you will start to feel the desire to get in there and do what you have to do. Once working out becomes automatic, the progress will also become automatic. 

Your Diet Must Match Your Fitness Goals

While exercise and working out is a crucial component to losing weight or building muscle- your workouts will do nothing for your goals if your diet does not match.

What do we mean by this?

If your main goal is to lose weight than you need to be consuming less calories on average than you currently are.

If you are trying to put on muscle or size you need to be eating slightly more calories on average than you currently are.

These are called calorie deficits and surpluses.

While a caloric deficit and surplus at the end of the day determines if you lose or gain weight, there are ways to allocate those calories that make the process more optimal for you and your specific goals

Regardless of if you are trying to lose weight or gain muscle you should be prioritizing protein intake more than carbs and fats.

What this does is makes you feel fuller throughout the day if you are trying to lose weight allowing you to eat less, and it also is the main fuel for the muscle building process.

Shooting for .75 grams of protein for every pound of body weight you should be good for both goals.

If you need help with coming up with healthy, tasty, high protein meals check out our Meal Plan and Recipe Packs.

Rest and Sleep: Important Factors of Fitness

If you are eating correctly and pushing yourself in your workouts there is no reason that you need to be working out every single day to start seeing the results you want.

In fact, you may even see more and better results if you actually implement rest days.

Your body and muscles need time to recover after each workout. While you are working out you are essentially straining your muscles and breaking them down so they can grow back stronger.

This is why your muscles get sore. They are essentially telling you “Hey we need a break”. 

If you are not allowing your body to rebuild and come back stronger you will decrease the progress potential of your fitness journey and be at serious risk for injury.

The best way to allow your body to rest is to make as much of an effort as possible to get at least 6-8 hours of sleep every single night.

During deep sleep is when your body starts the rebuilding process, so depriving your body of this crucial time could really hurt your fitness progress.

Conclusion

Understanding and following the tips outlined above will really give you the upper hand in beginning your fitness journey.

Just make sure your expectations are realistic, you are consistent with your efforts in and out of the gym, you align your nutrition to your goals, and try to take rest days and get enough sleep.

We believe in you and know that you are going to do great things along your fitness journey. We are so excited to have helped in any way that we can.

If you are looking for the right supplements, meal plans, or information for beginners make sure to check out all that we have to offer!

We truly are here for your success.



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