3 Steps to Quick Start Your fitness
Starting your fitness program is a great step towards becoming stronger, fitter, more athletic, and healthier than ever before! But sometimes it can be overwhelming. There are so many articles about what you should do to start, how to set up your split, A vs B burning more fat, and vise versa, etc. Honestly, it’s not all that complicated! Don’t get all worked up with all the crap you read into before actually starting. Because that’s the most important part. To start!
But when you have a goal in mind, it’s good to understand the key aspect to make the progress you want to see! And that is exactly what I am going to go over here! The important parts you should know without all the extra crap.
1) Set a goal
I like to set 3 month goals, and break them down to see what needs to be done each week to make this happen. So if a client wants to lose 30 pounds in 3 months, we break it down to 2.5 pounds per week. This helps you stay on track and continue to constantly progress. If you know you need to make that happen each week, you’re less likely to slack offwhen it gets tough for a day or so! And all it takes is proper exercise and nutrition!
2) Set your weight and rep ranges according to your experience
If you have not been exercising regularly for a while, start with a lighter weight that you can perform 12 to 15 reps per set. Do this for the first 3 – 4 weeks. This will help your muscles adapt more rapidly, and in a safe manner, so that you canprogress even quicker when you build a little more strength! Then in order to continue seeing changes and progress, you need to increase one of the key points in the FITT principle. (Frequency, Intensity, Time, Type) So, for example, after the initial few weeks you should increase the weight to where you can only perform 8 – 10 reps per set. This puts you in the hypertrophy zone where you will see the most muscular change. Also, a good frequency to start at is doing cardio 2 – 3 times per week for 30 minutes each, and weight training 2 – 3 times per week for 45 – 60 minutes each.
3) Keep your workouts interesting
Try a few new things every now and then, and see what you like best, and what works well for you! After all, you want to keep it enjoyable! Otherwise you might get bored, not see as many results, and give up. And thats the last and most important part I am going to talk about. Results! It’s why you started right!? But it takes some time to see real results, so don’t quit when you don’t see the changes you wanted after just a few weeks! You have been the way you are for a while. That’s not going to change in just a couple days! It takes time, but it will never happen if you quit or don’t start in the first place!
So those are the basic fundamentals to help you dominate your fitness goals! Now, we could have gone into more detail on all of these, and threw in some more exercise and nutrition guidelines, like how it takes 3,500 calories to gain and/or lose a pound. But like I said, these are the key aspects on starting an exercise program, and if you understand these, you can become so much more, and continue to progress into the best you can be!
For more detailed and advanced exercise and nutrition articles, check out some of my other blog posts and videos!