Here are some tips to get you started on the right foot.
So you’ve decided that you are going to get in shape this year - The resolution has been made, GREAT! Now what?
For those of you who are completely new to training, or even those of you who have dabbled in the past and decided this is the year for you to really commit to improving your health, finding out the best way to achieve this can be a complete minefield!
From which is ‘the best’ way to train to ‘the best diet to follow’ you will find countless options on the internet, in magazines etc each telling you a different ‘best’ way to lose weight or tone up.
So Where do you begin? Hopefully I can provide you with some insight here...
Below are my top tips for getting started with training in 2017 and sticking to it (that’s the most important bit)!
- Just get started
Stop waiting for a specific motivation, start training and the motivation will come from there once you realise that you feel better and have more energy. Find something you enjoy doing and can fit into your schedule regularly and start there - initially this could be a class, a run, a PT session. Anything that enables you to be more active is great! Just keep progressing!
- However it is you decide to do to train – be consistent. The best plan is useless if you don’t stick to it.
The common story is to make the resolution and start on 1st Jan, then by Feb most people have given up and slipped back into old habits, completely undoing all the effort of the first month. Work out how often you can train to fit in with your lifestyle and commit to that. If you miss a session occasionally, don’t give up – life sometimes gets in the way. Just get back to it at the next possible opportunity and keep on going! This consistency will pay off over time – but you have to keep at it!
Click to download our Basic Principles of Training Document
- Be patient
You WONT lose all the weight, or build all the muscle in one month or even two. YES, you should see improvements and start to feel better, more alert and fitter- but understand that improving and maintaining your health is a journey. Not a one stop shop.
Bear in mind the previous points and keep going. There will be plateus, and times when you don’t feel like you are getting anywhere. But keep training, and focus on you end goal. IF you need more help – ASK for it! I will happily give you advice if you’re stuck or confused.
- Do what you enjoy!
Extreme diets and training plans will probably have you hating life after a few weeks and likely binging, giving up and returning to your old habits. Speak to someone who can work with you to design a plan that fits in with your lifestyle so you can stick to it long term after that first few weeks have passed.
The aim is to create new, more healthy habits that YOU CAN STICK TO LONG TERM (think about point 2 again).
This usually takes some time, as getting out of old habits is hard and establishing new ones often takes a few attempts. But Keep trying and don’t give up!
- Keep the training simple at first.
Focus on compound bodyweight movements (squats, hip hinges, pull-ups, press-ups, rows for example) and good technique as well as regular mobility and some high intensity cardio at first to keep your joints healthy, improving your strength and cardiovascular fitness give you a better chance of succeeding and avoiding injury in the long term and maintaining overall health. Once you are competent at moving your own body, then move on to the heavier weighted movements to progress further.
IF you would like a general beginner programme that will help you to get started click HERE ( http://jlfitnesssolutions.co.uk/training/bodyweight-training/ )
Check out our 5-essential bodyweight exercises to master blog as well for more information
For more individualised help, get in touch directly by e-mailing
- Set goals and re-assess regularly
Short, mid and long term. Keep them in mind and train with a focus to improve day-to-day and week-to-week – even if you only improve a small amount in one area each time it’s a step in the right direction.
Stay positive – no one has great days all the time. You never really fail as long as you don’t give up and keep trying to improve!
Make sure that you re-assess your goals fairly regularly and take baseline measurements, photos, scale weight and record your sessions so that you can track your progress and see h
w much you have improved each month for example.
- You may not want to hear it but Nutrition is essential – especially if weight loss is your primary goal!
Make sure that you understand what you are eating. If your primary aim is to lose weight, you MUST be in a calorie deficit over a period of time (i.e. you must use more calories than you consume). The way you achieve this can vary widely, but this fundamental principle must be adhered to if you want to succeed and lose weight!
What you eat is also massively important in determining how you feel throughout the day energy wise, and in determining how much Muscle mass you retain during weight loss (we want to retain as much as possible). If you get it right, you should be more alert and able to focus for longer than if you eat a poor diet.
Again, if you have any further questions on this, please let me know!
JL Fitness Solutions