Whether you’re stepping into the gym for the first time, or just haven’t had the chance to go for a while, this guide will help you start from ground zero with your fitness journey and accomplishing your health goals.
And if you’re planning to work out at home, no stress! This guide also applies to starting home workouts.
Step 1: Setting SMART goals & creating life long habits
- Specific (simple, sensible, significant).
- Measurable (meaningful, motivating).
- Achievable (agreed, attainable).
- Relevant (reasonable, realistic and resourced, results-based).
- Time bound (time-based, time limited, time/cost limited, timely, time-sensitive)
Example:
- Mediocre goal: I want to lose some weight.
- SMART goal: I will lose 10lbs in the next 10 weeks by doing a combination of strength training and cardio 4X a week + eating in a 500-calorie deficit each day.
Step 2: Understanding the different types of exercise and their use
Flexibility training –
- Emphasizes improving the range of motion and elasticity of muscles and joints
Strength training –
- Designed to increase muscle strength, size and power of the muscles
Cardiovascular training –
- Aims to improve the efficiency of the heart and lungs and improve endurance
A combination of all 3 is best to make the most progress possible with your fitness journey.
Step 3: Creating a strength training workout
Steps in order –
- First it is important to know your schedule and how you can work in exercise around it. Some may more have frantic work/life schedules than others so this step is key. Below is a loose guideline of how many days a week you should work out.
- Minimum of 3 days for best results
- Maximum of 6 (may be pushing it for many)
- 3-5 days seems to be the sweet spot for most people to maximize results
- Minimum of 1 rest day a week, 2-3 is preferred.
- Next we need to choose a workout split. This just refers to the way we will break up the muscle groups to train throughout the week. Below are some good examples of popular splits people use.
- Push (shoulders, chest, triceps) , Pull (back and biceps), Legs (PPL) – works well if you plan to train 3 or 6 days a week
- upper , lower – works well if you plan to train an even number of days throughout the week – 2, 4 or 6 days
- Push, pull, legs, upper, lower – 5 day split
- Full body – works well for 3 days a week
- Assigning specific body parts together (ex: glutes & hammies) – works well with any # of days
- After we decide the workout split, we need to start structuring the workout. We can do that by using the following simple guidelines:
- Pick 2-3 exercises per large muscle group (quads, hammies, glutes)
- Pick 1-2 exercises per small muscle group (biceps, triceps, shoulders, etc)
- You only need to do between 4-8 exercises per workout depending on the split. If you can do more, you didn’t go hard enough.
- 4-6 is most optimal generally.
- Now that we have the general structure laid out, we need to plug in exercises to do based on the type of exercise.
- Start your workout with compound exercises (exercises that work multiple muscle groups at a time). Examples:
- Squats
- Lunges
- deadlifts
- Barbell rows
- Overhead press
- Pull ups
- Hip thrusts
- End with isolation exercises (exercises that work a single muscle group at a time). Examples:
- Bicep curls
- Tricep pushdowns
- Leg extensions
- Hamstring curls
- Calf raises
- After we have the exercises we are going to do on day of the training split laid out, we need to come up with how many sets and reps make sense for our goal.
- If the goal is endurance – 1-3 sets of 12-20 reps
- If the goal is hypertrophy (muscle growth) – 3-6 sets of 6-12 reps
- If the goal is maximal strength – 3-5 sets of 1-5 reps
- Then we need to decide how much rest makes sense to take between each set given our goal.
- For endurance – 0-90 seconds
- For hypertrophy – 1-3 minutes
- *if you’re doing less reps(6-8) heavier weight, closer to 2-3 min. If you’re doing more reps(10-12) less weight, closer to 1 minute rest*
- For maximal strength – 3-5 minutes
Step 4: Learning proper form
When it comes to learning form, I highly recommend using YouTube and practicing at home with household items if you have no home equipment.
I recommend recording yourself so that you can physically see it and compare it to the video you’re using.
Otherwise, I recommend reaching out to a more experienced friend, gym goer, or personal trainer who will be able to assist you with form.
A big perk of working with me 1:1 is that it comes with the ability to have your form checked regularly to avoid injury!
Step 5: Calories & macros
Calories and macros can be extremely confusing.
To break it down simply, calories are measurements or units of energy we use to express the nutritional value of food.
Calories have composition and are broken down into what we call macronutrients or macros (also micronutrients and vitamins but we are only focusing on the macros right now).
From a scientific standpoint, energy balance (calories) are key to hitting your goals.
If you want to lose fat: eat in a calorie deficit meaning that you eat less calories than your body burns overall daily (TDEE).
If you want to gain muscle: eat in a calorie surplus meaning that you eat more calories than your body burns overall daily (TDEE).
If you want to maintain your current weight: eat at/around calorie maintenance level meaning that you eat about the same amount of calories that your body burns overall daily (TDEE).
And if you’re wondering what TDEE is or total daily energy expenditure, let’s break out the formula below –
TDEE = BMR + NEAT + EAT + TEF
Part 1. BMR – basal metabolic rate – the number of calories your body burns at rest without any additional movement. This is based on your height, weight, body composition, genetics, etc.
Part 2. EAT – exercise activity thermogenesis – the calories you burn from physical exercise such as going to the gym.
Part 3. NEAT – non-exercise activity thermogenesis – the calories you burn from movement that isn’t necessarily working out. Things such as walking place to place & cleaning the house.
Part 4. TEF – thermic effect of food – the calories you burn from eating and digesting food.
Step 6: Recovery
There are many different ways you can recover from muscle soreness.
The first one is stretching before and after your workouts.
Before workouts, you can do dynamic stretching which is defined as an active movement where joints and muscles go through a full range of motion (ROM).
After your workouts, you can do static stretching which is when you take a muscle as far as you can go (apply tension) without any physical pain.
Other than stretching, you can do foam rolling or SMR (Self-Myofascial Release). This helps release trigger points in the body (aka great for reducing muscle soreness).
Outside of these methods, you can use heat or cold therapy (sauna, ice bath, heat pack, cold pack, etc.) to try to get your muscles to recover quicker.
Step 7: Remaining consistent
Whether or not you want to, it’s truly important to stay consistent with your fitness journey and never give up!
Sure you’ll have off days, that’s life.
As long as you keep balance 80% of the time, you’ll be able to maintain your fitness journey for a life time and see great results long term.
Sometimes, it’s hard to keep yourself accountable which is where a trainer may come in handy!
Most people hire trainers for accountability opposed to just for a workout or nutrition plan overall.
If this helpful for you, we’d love for you to join FAXAZE!