You want to get fit. You want to lose weight. You want to get toned. You want to feel stronger.
Whatever your goal is, you might wonder HOW to get started.
Maybe you started a routine but it didn’t work.
You’re frustrated and confused.
There is SO much conflicting information out there on nutrition and fitness, but it doesn’t have to be complicated.
In this article I’m going to break it down to you so it’s clear and simple.
Oftentimes the biggest barrier to your fitness routine is knowing how to get started.
You might have questions like,
- Should I do cardio or strength training?
- How much cardio should I do?
- How many times a week do I need to workout?
- How long do I need to workout for?
- What’s the best equipment to have?
- When is the best time to workout?
- Do I need to join a gym?
It can be intimidating and overwhelming, but don’t worry, I will try my best to leave you feeling empowered and excited to get started!
You’ll feel ready to start your fitness routine so you can start accomplishing your goals.
Here’s a little breakdown of what we’ll go over:
- Nutrition
- Strength Training
- Cardio
- Frequency
- Planning
- Mindset
Nutrition
I am not going to go super in depth on this but check out this article where I dive deeper into the topic…I just don’t want this to turn into a novel. 😜
But, it’s important to mention.
Your first step is to write down every single thing you eat for 3-5 days. Don’t try to eat differently in this period of time. We want a realistic picture of your current eating habits.
Track your calories, fat, carbs, and protein.
You can use this app or just use the notes function in your phone.
This will give you an idea of how many calories you’re eating daily and what your macro intake looks like.
The next step is to figure out how many calories and macronutrients you should be targeting for your goals. Maybe you’d like to lose weight, gain muscle, or just be healthy.
To lose weight you need to be in a calorie deficit.
To gain weight, you need to be in a calorie surplus.
To maintain your weight, you need to stick to your maintenance calorie number.
Again, check out this article for more information on how to figure out your calorie and macro needs.
Strength Training
Do you need to do strength training?
Strength training or weight training involves lifting weights–dumbbells, barbells, machines, etc.
I recommend this to everyone regardless of your goals. Check out this article to learn why, but here’s a quick summary.
Strength training will build muscle and strength, facilitate fat loss, increase your metabolism, improve your bone health (SO important for women), and improve your mental wellbeing and create confidence.
If you are just getting started, aim to do strength training at least twice a week.
You’ll want to train the major muscle groups at least twice per week, so if you are training twice a week, these will be full body workouts. Give at least one day between strength sessions so you’re muscles can recover.
If you are strength training 3 times a week, you could do something like this.
Monday: Lower Body
Wednesday: Upper Body
Friday: Full Body
If you’re doing 4 times a week, it could look like this:
Monday: Lower Body
Wednesday: Upper Body
Friday: Lower Body
Saturday: Upper Body
You can do an lower body workout and the next day an upper body workout since you’ll be using different muscle groups, but it’s really up to you how you want to structure it.
I just recommend giving at least 24 hours between training the same muscle groups.
Why not do 3 or 4 full body days instead? You could do that, but I find you’ll be much more fatigued in your workouts by the end of the week.
Whatever route you choose, make sure you’re hitting the major muscle groups twice a week = glutes, legs, chest and back.
Here are some good exercises to start with:
- Squat
- Deadlift
- Glute Bridge
- Lunges
- Push-up
- Plank
- Back Row
Pick your exercises and do 2-4 sets, 8-15 reps with 30-90 seconds rest in between.
Cardio
I love cardio. I’m a runner and triathlete so this used to be my main jam.
However, you do not need to be a runner or triathlete or spend hours on the elliptical or stairmaster.
Check out this article where I discuss in more detail the benefits of cardio, but here’s a summary.
Cardio improves your heart health and endurance, burns calories (although, I don’t think this should be used as a reason to do cardio), athletic performance, improves your mental wellbeing and creates confidence.
You can include cardio in your day by walking 10,000 steps. A recent pub med article said,
Even a modest increase in steps per day may be associated with a lower risk of death.
If you like to run or bike or swim, you can also do this.
Dancing, hiking, golfing, basketball, soccer, etc. are also great options.
Just try to move your body everyday.
The frequency and intensity will depend on your goals.
Frequency
Whatever your goal is, it’s important to include strength training AND cardio into your plan.
The frequency and intensity will depend on your goals.
If you’re training for a marathon, you’ll prioritize running (cardio) and do that more than strength training.
If you’re trying to lose fat or gain muscle, you’ll want to prioritize strength training in frequency and intensity while also incorporating cardio daily but less intensely.
If you just want to be healthy and you enjoy cardio, you can strike a good balance between strength training and cardio.
There isn’t a one size fits all plan so get clear about your goals.
Planning
It’s important to have a PLAN.
Have you ever gone to the gym without a plan and ended up just wandering aimlessly to whatever equipment was available?
It will be hard to see progress and results if you don’t have a plan.
Be intentional with your time and plan your workouts.
Know exactly what you’ll be doing when you get to the gym–it was be so much easier and faster this way.
You’ll also progress faster because hopefully your plan is a good one that will help you with your goal.
This is where coaching can be very useful. For my clients, I give them their workouts in advance so they know exactly what they’re doing for the week.
It’s all written down with links to video tutorials so they aren’t guessing how many reps, sets, rest periods, etc.
Learn more about coaching here or fill out the form below with any questions and I’ll get back to you!
Mindset
Mindset is so important when it comes to your fitness routine.
You WILL see progress if you stay consistent and believe in yourself.
I know if sounds hippie dippy to talk about believing in yourself, but I wholeheartedly believe that if you believe in yourself and believe you will be successful, you will not fail.
The only way to fail is if you give up on yourself and quit.
DON’T QUIT.
Even if you miss a week or a month of workouts, just get back on track!
Don’t quit.
Try to be consistent. And I don’t mean perfectly consistent.
NO ONE is perfect. I don’t want you to be perfect and don’t expect anyone to be perfect in order to accomplish their goals.
You need to be flexible with yourself and accept that things will get in the way or mess up you schedule–getting sick, kids, busy work schedule, work trips, vacations, etc.
These things will come up and it’s normal.
If you aren’t able to stick to your plan for a day or a week or a month, that’s okay. Just get back on track as soon as you can.
If you do this, you’ll begin to see results.
If you hate working out, try to find a form of exercise you enjoy. Start with that.
Try to be consistent with it.
I outlined strength training and cardio, but if you are just getting started, you can start small.
Go for a 15-20 minute walk 3-4 times a week.
Do something consistently and slowly add onto it.
I truly hope this helps. Try not to get overwhelmed or worried about doing the “right thing”.
Just do something.
Make a plan that includes some form of exercise, create some awareness of how you’re fueling yourself, and try to be consistent.
You got this!
I’m always here for you if you need help, advice, or anything!
xoxo,
Christy
Online Fitness + Nutrition Coaching 