Fitness Works: 10 Fitness Tips For Beginners
I’m dedicating this article to the beginner. To the person who is mentally preparing themselves to get in shape. The individual who suddenly has realized after many years that they simply cannot continue being overweight, tired and listless with muscles that resemble a bowl of Jell-O. You want to begin eating right and exercising, but you have absolutely no idea where to begin. You’re sort of scared. It is possible that you have never set foot in a health club and would almost rather not pursue this endeavor — because it just seems so daunting. But you know you must!
1. DON’T WORRY ABOUT FEAR – Understand that it’s OK to feel somewhat unsure of yourself prior to starting an exercise and nutrition program. The psychological aspect is the first thing to accept. There will be a lot to learn concerning weight training, cardiovascular exercise and nutrition. However, recognize that as you begin the process, you will continually learn, get more comfortable and, most importantly, make progress.
2. DECIDE — In most articles, this point is referred to as goal-setting. However, I prefer DECIDE, because I see too many people fail with goal-setting. I realize it’s a play on words, but it seems to work. You’ll need to write down and DECIDE what it is you want to accomplish. Another word I like to use is COMMIT. Make the COMMITMENT after you make the DECISION.
For example, you may decide you want to lose 30 pounds of body fat and gain 2 to 3 pounds of muscle. Maybe you’ll decide you want to be able to walk 5 miles without losing your breath, or possibly fit into that size 8 dress or 31″ inch waist pants. Write it down and make it quantifiable. Just saying, “I want to get in shape and lose weight” is not quantifiable. There’s no target.
3. GET A CHECKUP — Having a physical is a wise decision, because it will help assure you’ll attain the most benefits with the least amount of risks. If you smoke, have high blood pressure, high cholesterol, diabetes or are overweight, it’s doubly important. Remember, this is about starting right.
4. STRUCTURE – You will need guidance. Seek out the guidance and expertise of a registered dietician or nutritionist to help with your meal planning. Hire a personal trainer to teach you the basics of weight training and aerobic exercise. In both cases, these professionals will give you the structure and routine you need to be successful.
5. GET REAL – Take a close look at your schedule and be realistic concerning how many days and how much time you can realistically devote to exercise. This is going to be long-term, so it has to be based on reality.
Too many people start working out every day and think that’s the best approach. Wrong! Maybe you only have two to three days to devote to exercise and only 45 minutes for each session. It’s the combination of efficient nutrition and exercise that will yield the greatest benefit, not simply excessive exercise. That’s a sure way to experience burn out.
6. EDUCATE YOURSELF – You’ll need to develop an understanding of concepts such as repetitions, sets, cardio, etc. Again, we can help. There are loads of books and articles out there, and it’s easy to get overwhelmed. Again, this is where a nutritionist and personal trainer can benefit you—let them educate you about what you need to reach your goals.
7. EAT – Begin to get an understanding of how food affects the body. I’m not asking you to become a nutrition guru. Simply try to understand, for example, what happens to your body when you have a big bowl of pasta compared to a smaller amount of pasta combined with chicken and a small Caesar salad.
8. MOVE – No, not geographically. Start to work out, start to move. Your weight training won’t take a lot of time as a beginner, nor will your cardiovascular exercise. You’ll focus on form, technique, precision and breathing correctly during your workout.
9. BEWARE OF MAGIC POTIONS – Don’t get hooked into supplements that can magically reduce body fat or infomercials that sell ineffective products to get your stomach flat. Remember, these companies are just trying to make a buck, and most of them don’t provide all the information you require to make a wise decision. They prey on emotion and impulse buying. Stay far away.
10. COST EVALUATION – It’s important to get the most effective nutrition-and-workout plan for your needs. In business, it’s called cost versus benefit, but I like to call it “What the heck do I get for my money?” It’s also important to get ongoing education that doesn’t require this to be a full-time endeavor. You need quick and timely information that won’t “break the bank.”
Fitness Works is written by Sean Robinson. Read more articles by Sean at DCFitnessMatters.com.