ULTIMATE GYM TIPS FOR BEGINNERS. NO MATTER WHAT YOUR GOAL IS.
Many people don’t know where to start their fitness journey, so I decided to write an article, including gym tips for beginners.
Have you ever heard this quote?
A journey of a thousand miles begins with a single step
Maybe it sounds too simple, but the only thing which you need to do is to start.
I have seen plenty of people making commitments, starting new programs, new diets to finally quit. Don’t be that person!
I hope that the tips included in this post will help you not only start but also not quit.
SET S.M.A.R.T GOALS
What I see very often is that people misunderstand goals with aspirations.
If you aspire to become fit, your goal should be to live, train, eat like a healthy person.
Goals must be specific, measurable, achievable, realistic, and time-oriented.
Being fit relates to none of the included above; that’s why it’s not your goal. It’s your aspiration.
Smart goals don’t only work in the fitness world. It’s crucial for becoming successful in any field.
Here is a good explanation of what smart goals are:
Examples of S.M.A.R.T goals
- loose 6 kg within the next eight weeks
- complete at least 80% of planned training sessions during next month
- eat at least 1 g of protein per 1 kg of body weight for the next eight weeks
Once you have set smart goals now it is time to plan the way how to achieve them.
CREATE A PLAN
Let’s say your goal is to lose 6 kg within the next eight weeks. It’s possible, and many of my clients had the same or even better results.
Now you need to plan your next 56 days.
- Make time for your workout sessions – let’s say 6.00 am to 7.00 am every morning or 5.00 pm to 6.00 pm after work hours.
- Plan and structure your workouts – create your weekly training program with certain forms of activities on each day of the week.
- Create the nutrition plan that allows you to lose 6 kg within eight weeks
STRUCTURE YOUR WORKOUT
Whether the training for weightlifting, kayaking, horse riding, or just for being fit. Your session should include three parts.
Necessary to prepare your joints, muscles, and cardiovascular system for a workout. A good warmup should include mobility and aerobic/anaerobic exercises.
The part where you work on your skills like strength, power, endurance, agility, stamina, or coordination.
The time dedicated to relaxing the body. This part usually includes light forms of stretching, foam rolling, massage, and breathing.
If you’re new to fitness, I would advise you reaching out someone to help you with creating the right plan with the adequate frequency of workouts, proper exercises, amount of sets, and repetitions. You’ll save a lot of time.
PLAN YOUR NUTRITION
I know that you may be overwhelmed with the amount of available ”diets” and not sure what’s right or wrong.
There are too many choices and trends. Therefore sticking to your diet plan is mandatory to succeed and build your dream body.
When planning your diet, you should pay attention to the content of 3 essential macronutrients:
How do you know how much of the mentioned above do you need daily?
There is no exact number suiting everyone. People are different, and so you are. Don’t try to copy someone else’s diet.
Many other factors matter as lifestyle, gender, the intensity of your workouts, and many more.
RIGHT AMOUNT OF PROTEIN FOR GYM BEGINNERS
Great piece of content covering this topic wrote Dr. Daniel Pendick Former Executive Editor, Harvard Men’s Health Watch
The author points out the importance of daily protein intake and also informs us that study about the right protein amount is ongoing.
People leading a sedentary lifestyle with occasional activities need somewhere between 0,8 to 1,5 g of protein per 1kg of body weight.
Athletes require somewhere between 1 – 2 g of protein per 1 kg of body weight daily. A higher amount of protein is necessary mainly for muscle tissue recovery.
Now do one thing. Write down what did you eat yesterday. Check with the app how much protein was in your food. Divide the result for your body weight. What’s the number?
I wouldn’t be surprised if your daily protein consumption is below 1g per 1kg of body weight.
The majority of people make this mistake. Don’t be one of them if you expect any changes.
CONSUME RIGHT AMOUNT OF THE ENERGY
Your body can rely on two energy sources: carbohydrates and fats.
A significant difference between these macronutrients is in the amount of energy produced after breaking them down.
When 1 g of carbohydrates gives 4 kcal, 1 g of fat delivers 9 kcal.
It is crucial information for you when it comes to planning your daily calorie intake.
Whether you prefer to choose your primal energy source as carbohydrates or fats, don’t compromise with the quality.
START WITH THE RIGHT MINDSET
A positive attitude is going to determine whether you are going to be successful on your fitness journey or no.
You should do whatever makes you happy.
Do not put yourself into a form of activities that you don’t like.
”We all have to start somewhere, and doing something is better than nothing at all. Start small, so you don’t get discouraged and give up.”
STAY CONSISTENT, STICK TO THE PLAN AND BE PATIENT
I have seen too many people making commitments to give it up in a matter of week or two.
Your body won’t change overnight. Transformation takes time and requires your focus.
Eight to twelve weeks is a time frame that you have to plan so set your mind for months of work.
I feel so sorry for people who send emails like:
” How can I lose my belly in 2 weeks?”
With that kind of mindset, a person will struggle with 0 of progress forever.
Fitness should be part of your lifestyle that helps you become a better version of yourself.
A healthier, happier, and more productive human being who can contribute to others.
DON’T BE SHY TO ASK FOR HELP
Someone else was already there where you are currently.
Why shouldn’t you take advantage of that?
Asking questions and listening answers is a part of being successful.
IT WAS POST ABOUT GYM TIPS FOR BEGINNERS
This post was written by our contributor Coach Konrad. If you liked this content then visit his website: www.coachkonrad.com for more.
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