The New Year is approaching...
The fitness products are about to be showcased in the front of every single store.
Gyms (that are open) are about to be packed.
So many people are about to start their fitness journeys but most of them will quit.
You may be wondering how to start (and actually succeed) in your fitness journey.
Here are some tips/things to think about as you begin to embark on your journey!
1. Find your why.
Why do you want to start this fitness journey?
-Do you want to feel better?
-Do you want to comfortably be able to play with your kids?
-Do you want to be stronger?
-Do you want to be faster?
-Do you want to look good naked?
You can have a multitude of reasons but figure out the reasons why YOU want to start.
2. Find your how.
How are you going to reach your goals? Here are some things to consider...
-How often and when are you going to workout?
-How long will your workouts be?
-What equipment (if any) will you have access to?
-What workouts will you be doing?
-Where are you going to workout?
-How many calories are you planning on eating?
-Are you going to be tracking your calories?
-If you’re tracking, are you going to be tracking your calories, your macros or just your protein and calories?
-Are you going to be using a food scale so you can accurately measure your food?
-Are you going to be using a tracking app like My Fitness Pal to log your food?
-Are you going to hire a trainer?
These are just some things to think about as you come up with an action plan.
3. The first month is REALLY hard. It will get easier.
Most people do not make it past the first month. Starting a new routine is not easy. Do not give up based on how hard the first month is.
-You are not going to be motivated. You are going to have to learn to be disciplined.
-Schedule your workouts in advance and show up. If you have to, tell yourself you only have to workout 10 minutes. If after 10 minutes you still want to stop, then stop. For most people, showing up for the workout is the hardest part and they will want to continue.
-It may take a bit of time to figure out the calories and workouts that are right for you. Trial and error is not a waste of time. Taking the time to learn yourself is NEVER a waste. Be patient.
-You don’t have to be miserable to see progress. You do not have to follow a special diet or meal plan. You do not have to do 1000 burpees or run a marathon if you do not want to.
4. You do not have to be perfect or know everything to get started.
-The list of things to consider is a bit overwhelming BUT you do not have to have everything perfectly planned to get started. You can change things along the way. Get started and change and adapt things as you learn.
My Personal Recommendations
For the average woman trying to lose weight, these are my recommendations...
1. Buy a digital food scale.
-I had absolutely no idea how many calories I was eating before I purchased a food scale. It is easy to measure incorrectly when using measuring cups/spoons but using a food scale is fool proof.
-I recommend the free IIFYM calculator if you are looking to track macros but I lean more towards recommending the Jordan Syatt Calorie Calculator because it is simpler. You just track calories and protein and let the carbs and fats fall wherever is natural.
-NO calorie calculator is perfect. I recommend you weigh and track your food consistently for at least 30 days using one of those two calorie calculators.
-If after 30 days you are losing weight (even if it is what you would say is a low amount) I would keep going with it.
-If after 30 days you have not lost anything and you have been consistent at weighing and tracking then I would take your calories down a small amount (maybe 50-100 calories a day) and see if you lose weight after another 30 days or so. It will take time to find what works for you but if you are consistent then you will eventually see progress!
-Eat lots of high volume, low calorie food. For example, I eat vegetables or fruit almost every meal because they make me feel good and also because I can eat a lot of them and be filled up for few calories. Look up how much romaine lettuce, broccoli, strawberries and watermelon you can have for 100 calories. You would be amazed.
-Aim to have protein at every meal and snack. This will help you hit your protein goal. Protein is the most satiating of the macro nutrients.
3. Strength Train
-Most people say they want to look "toned." You are not going to get that toned look by going on the elliptical for an hour each day.
-I started out learning how to do different strength training exercises by watching YouTube and Instagram videos. At first my exercises were a bit random but eventually I started creating a more structured routine for myself.
-I do not recommend that you do completely different exercises each day. I workout 4-5 times a week. I rotate evenly between upper body and lower body days. I have around 10-15 upper body and lower body exercises that I rotate doing for 4-6 weeks so I have time to progress in the exercises. After 4-6 weeks I change out some of the exercises.
-The last few reps of an exercise should be challenging. If it doesn't challenge you, it won't change you.
4. Get some movement in outside of your workout time.
-Have a step goal. If you are currently getting 2000 steps then aim for 4000 steps. When that gets easier, aim for 5000. Gradually increase until you are hitting 8000+ steps a day. These steps can be achieved by going on a walk or even pacing around your home or office!
You got this!
Please message me if you ever have any questions or comments! <3