Best Workout Tips For Beginners
Knowing where to start with fitness is hard. There are often many different motives to start exercising, although losing weight and to improve fitness are the most common reasons. We have put together some rather handy tips for beginners, to keep you motivated.
Make sure you are hitting the gym regularly
It takes a lot to make yourself go to the gym for the first time, so when you do, you should feel proud of yourself; however, if you are wanting to see a different, you need to try and make it a habit. Although this might seem like an impossible task, to begin with, you will be surprised at how quickly it becomes part of your routine.
If you go sporadically, you will likely feel great after you have been, but it will become all too easy to make excuses to get you out of going. If you go to the gym between three to four times a week, the likelihood is that you will begin to see results after just three weeks – that’s less than a month. Now, this has to be motivation surely.
Experts suggest that it also takes just three weeks to form a habit and that you will start to notice that missing your gym session becomes annoying. So, for those first few weeks, it is so important to keep hitting the gym to really benefit in the long run.
Make sure you are eating well
This one might seem obvious, but your diet is so important to anyone that is exercising. Just because you are now heading off to the gym, does not mean that you can then gorge yourself on pizza and doughnuts when you get home.
The workout is actually a very small part of a complete lifestyle change, and exercising alone will not make a difference, just like dieting alone does not. Do not be put off by the word diet either. Unfortunately, the term diet has a lot of negative connotations, and people feel that it means eat celery and water for every meal! Of course, we are not suggesting this at; instead, take the time to learn about nutrition. Get rid of any processed food you were eating, and instead, swap this for lean protein and vegetables.
Learn from your mistakes
Don’t be embarrassed by the fact you are a beginner. The truth is that you are going to make mistakes, so be prepared for this. What’s important though is that you pay attention to these mistakes and learn from them.
One of the easiest ways in which you can keep track of what you are doing is to keep a journal of both your workouts and what you are eating as well, as well as how your body responds to this. Make sure you note how each part of the workout made you feel, and what food you were eating, as it will help you to look back and find what works best for you.
It is also a great way to keep you motivated. On days that you might be feeling a bit bloated, or not in the mood for the gym, particularly if you do not feel like it is making a difference, try looking back over your journal, and find what made you feel great at that time, and we are confident that you can get your motivation back in no time.
If you do not want to keep a written journal, there are spot apps that you can download on your phone, that allow you to do the same things.
Don’t be afraid to ask for help
There is no denying that the gym can be a hugely intimidating place, especially if you have never stepped foot in one before and you are not in the greatest of shapes. But, one of the best things you can do is ask for help.
Not finding out things is likely to get you injured or hurt, or at least looking silly. There is absolutely no shame in asking what exercise is best to target the area you want to focus on, or how to use the machine you are trying properly.
If you are still too embarrassed to ask any questions you have, it might be worth booking an appointment with a personal trainer. It is, after all, their job to ensure that you are doing the right exercises, and targeting the areas that you would like to see results. Doing this, and knowing how to use the equipment correctly will boost your confidence, making you far more likely to stick to your exercise programme.
Alternatively, turn to the internet. There are some great support sites and forums, where you can talk with professionals and other users who will likely be able to answer any questions that you have.
Don’t be embarrassed
The likelihood is that you will probably feel as if everyone is judging and looking at you; instantly knowing that you are a newbie at the gym. Regardless of your size or fitness level, the reality is that people really will not be paying attention to anyone else other than their own workout.
You have made the first and hardest step by getting to the gym in the first place, and the truth is he gym Is filled with people of all shapes and sizes, and just like you will not be judging anyone when you arrive, they too will not be judging you.
Start by doing what you enjoy
Don’t feel like you have to start by using every single machine in the gym. Remember that any activity is absolutely better than none, and if you start with what you enjoy, and not pushing yourself too hard on machines that you might not be using properly, or even enjoy, you will be far more motivated and likely to come back and continue on your exercise plan.
The more times you go to the gym, the more you will push yourself, and will likely try new things. You will find a workout that is great for you, and you will want to improve on that, whether its improve your time, improve your weights, or by doing more activities. You will become more and more competitive with yourself, which will be a good thing and can help you to see results much quicker.
Don’t be over-optimistic
Although we have mentioned that it is likely that you will begin to see results after three weeks, don’t be disheartened if these results are only small. A lot of people do not succeed in getting in shape because they cancel their membership after a few months because they are annoyed that they are not further along than they thought they would be.
Just keep in the back of your mind that if you are eating well, and exercising regularly, pushing yourself each time, that you will see results, but the key thing is to persevere and not be put off because you have not seen quick results.
If it takes time to get to where you want to, you are much more likely to stick at it, and it will become a lifestyle change. Everyone thinks that the ideal situation would be to get a quick fix, but the truth is, weight loss and transformation like these are just not sustainable.
Know why you are exercising
If you have a personal goal that you are trying to achieve you will be much more inclined and motivated to continue going to the gym, so before you start any type of exercise, make sure you have clearly identified your why, what and how, and clearly identify your goals.
Expert, Amelia DiDomenico, said;
“The first step is truly taking the time to figure out your why, what, and how. The questions I ask my clients are: Why are you adding fitness and wellness into your life now? In what ways will your life be different when you have fitness in your life on a regular basis? And how are going to include fitness into your lifestyle today, and this week? Once you know the why, what, and how, the mindset is ‘just do it’. Nike got it right with that one.”
Spend money on your workout shoes
Working out in poor quality shoes can result in injury, and can particularly negatively impact your joints and ligaments. Different styles of shoes are better for different activities, so selecting the right one for your workout is so important.
Seek advice from people in specialist sport footwear shops, who will be able to give you the best information and shoes that will suit your chosen activity, and help to protect your feet and legs. Be prepared to spend a bit of money, but see them as an investment. You wouldn’t go into a boxing ring without your boxing gloves on, so treat your shoes in the same way.
Remember the importance of your warm up and cool down
Completing a proper warmup will get your body ready for injury-free movement, but as well as this, it is so important to take the time to stretch properly afterwards and to take rest days.
Expert Julie Diamond says;
“Warm up before starting your routine – a proper warm-up is important to get the body ready for injury-free movement. Take time to stretch after your workout, and take rest days. There’s plenty of time to build and progress.”
Don’t compare yourself to others
More often than others, people will compare their journey to others, but just like everything in life, you will all go at different paces. It could be that these people are further along in their fitness journey and are likely to see different results. This does not mean that you are doing a poor job though, and you should not become disheartened.
Expert Franci Cohen offers some good advice, saying;
“Be willing to look silly and make mistakes without judging yourself. Keep trying, and with every workout, you’ll get better and better. Remember, the goal is progress, not perfection. And in a group environment, don’t compare yourself to anyone else in the room. While others may move seamlessly and appear to have superhuman strength, remember that they were once beginners too. Don’t compare your chapter one to someone else’s chapter eleven.”