Beginner's Guide to Working Out
Disclaimer: All results may vary. It all depends on how much work you put into these and the fact everyone's body is different.
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In this blog I will teach and guide you in how to go about starting to work out. What I will not be doing is setting up diet plans or such things. But, with that said I will still inform you on what to eat and what NOT to eat, as well as meal proportions. Trust me, getting into working out isn't as hard as everyone says it is. You don't need to be a member of a gym to get the results you want.
There will be more entries like this one.
How To Go About This First/Tips:
To start, working out isn't as hard as everyone thinks it is. It's also NOT where you don't eat and expect to get skinny. You NEED to eat to help your body maintain growth. You don't eat anything your body will start to consume and resort to your reserve nutrients which is bad. You can do a lot from within your home too and not have to go to a gym. Obviously find time during the day you know you can work out. The majority think 30min-45min will suffice, well that may be true to some but doesn't apply to everyone. Take into account though not everyone has the same goals and body type. I tell people you should aim for at least an hour to 1.5hrs. I know it's a lot but more effective overall. If you only have time to do a 30-45min work out, that's fine. However, don't expect major results unless you are doing a lot of high intensity training (I'll be explaining the different types further along).
If you are someone who wants to work out from home, here are the few things you will need. First, buy some weights. 5lbs - 40lbs should do just fine unless you want or have the change to buy heavier ones. You don't NEED to spend a fortune on those machines that can do a thousand things, that just takes up a good chunk of your room and unnecessary. If running is our thing, run outside, do hills/sprints, or buy a treadmill. There are these vests called body weight vests. They're nice for those who do only body weight training or want that extra burn/sweat. I have a friend who is going into the Navy and he doesn't only body weight training. The vests aren't too bad in price, you can find them online for $50 or so. You can also find vests that are just the vests without the weights in them as well as buying heavier, or lighter, weights to put in the vests. Do your research on them first. Not for everyone especially if you have back issues. Purchase a work out video or YouTube it. There are plenty of FREE online videos out there on YouTube. Not a bad idea because then you're getting a free personal trainer - set up your own plan too. Some videos might have you buy extra equipment, so keep that in mind.
Now, for those of you who want to join a gym. Three things to think about: 1.) Price. 2.) Location. and 3.) "Special" deals. How often do you plan on attending the gym? If you say 2 days a week then a gym might not be for you. Home and Gym work outs should be 3-5 days a week. This is where the longer work outs come into play due to what you have at your disposal. PLEASE don't go into the gym without knowing what the machines do! If you want to know what I mean, look up Gym Fails on YouTube. Take advantage of the free consultations most gyms offer at sign-ups. You meet with a trainer to walk-through the gym to get familiarized with EVERYTHING. Don't be pressured to buy into getting a trainer. I tell my clients and new members this all the time - "If you don't need one, why get one?" You're already paying for a membership, why pay extra for a trainer that will say "3 30min sessions for only $___!" yeah... not worth it. It all comes down to how much money you'll willing to invest for being at the gym. Mainly, find one where you feel comfortable at. Everyone at a gym has the same goals - lose weight, get in shape, or get huge. Don't feel ashamed because it comes down to YOU are making a difference FOR YOU.
If you're someone with not a lot of free time, then look for 24/7 gyms. SnapFitness gyms are all 24/7 and the cards (ask the club owner first to get this) can access all other locations. (Ask me for more info though if this interests you)
Setting Up A Routine:
NOTE 1: All these you can look up on YouTube as well for what they look like. Some may vary as well.
NOTE 2: I will talk about food specifically later on too.
This is where it all comes down to what you are looking to achieve in the end-goal.
Lose Weight - This is the most common reason to work out. People think if they don't eat they'll lose weight. WRONG! Your body needs food to function. If you don't eat, your body will start using reserve fuels/natural body nutrients which is bad. You may think this is good but your body will be using up the nutrients in order to maintain normal functions throughout the day - Layman's terms = it will feed off good and create bad. The easiest way to lose weight is to simply monitor/modify food. Start up meal plans/meal preps; portion out how much. You still should have 3-5 and sometimes 6 meals a day. Cut out the snacking and set times of when to eat. At first, you'll have to get used to eating this much. In general, along with food, staying active and doing cardio is the best thing.
Gain Weight/Muscle Mass/Get Huge - This doesn't mean you have to spend you're entire day in the gym. But this does mean when it comes to eating, stick to lean meats - get your protein! When starting out it isn't smart to go with protein powders either. Regardless of what they do, i.e. Mass Gainer or any of those others, stick to real food first before introducing your body to the protein powders. Hit the gym 4-5 days a week and figure out what your max weight is (not every time you go to the gym) for whatever your routine is and then figure out a lower weight where you can easily hit at least 12 reps for 3 sets. When wanting to gain mass, you will have to learn about Bulking and Cutting. Bulking is what it sounds like - eat a lot and get bigger. With that said, it isn't the most glorious/glamorous thing either. You will see yourself get bigger but you will see unpleasant changes. Also, you will cut out cardio completely or drastically reduce how much you do during the week. Pile on the protein bro. When doing a cut, you are simply cutting fat and trimming/toning. To do this, you will want to do cardio 3-5 days a week. This cardio; however, doesn't mean do 45min. worth. It's as simple as 5-10 fast walk/run with an incline - treadmill set to an incline of 10-11 with the speed to 4 or so. When I do cuts this is how I do them: 5min. fast walk/run with the treadmill set to 11/4. Ab work outs. Then I do my normal upper body routine. Finish with abs and the walk/run. With cuts too, you are reducing the amounts of calories you intake throughout the day. Example: When I do a cut, I don't eat a meal until between 10am and 11am. Then I'll eat another meal between 2pm and 3pm. After that usually I'll be heading home from work or to the gym and depending on when I decide to go to the gym, I'll eat something before the gym then after I'll have those 11oz of Muscle Milk or EAS protein drinks (usually two). Here's the thing, bulking and cutting doesn't have an official end-goal. I base it off of DO I LOOK GOOD FROM THIS? ARE THE RESULTS GOOD? I also don't count anything. Reason: I don't want to go insane.
Home Routine - If you have no weights you can still work out. Multiple movements for many things.
- Normal push-ups: Hand and feet on the ground. Arms will be bent at a 90 degree angle when you go down. (Chest, back and biceps)
- Incline/Decline push-ups: Grab a chair or ottoman/foot rest or bench. Either feet on the ground with feet on the bench OR hands on the bench and feet on the ground.
- Variations of push-ups: Regular is hands slightly wider than your shoulders. Military push-ups: Hands right under your shoulders. Diamond push-ups: Making a triangle with your thumbs and fingers (touching).
- Dips: Take a chair or bench. Hands holding onto the edge facing the same direction as you. Feet on the ground or elevated on another chair. Go down to a 90 degree angle and then back up. (Triceps)
- Super-Man: Flat on the ground on your stomach. Arms out in front. (strengthens lower back)
- Abs: Crunches. V-Ups. In and Outs/Crunchy Frogs. Planks. Russian Twists. Side V-Ups. Bicycles.
- Back: For body weight, not too many back work outs unless you have a pull-up bar or go to the park.
- Legs: Squats. Lunges. Calf-raises.
Gym Routine -
Now, for the gym it's pretty self exclamatory. You have most, if not all types of machines or equipment you will need. It comes down these few factors.
1.) What type of work out am I doing?
- You can do all upper body work outs or group them out per day (Monday = chest day. Tuesday = Arms. Etc...)
2.) What am I going for?
- This is talking about aesthetics. Do you want to get big? Lose weight? Tone? Strength? Endurance? There are 3 types of ways to work out.
1.) Mass: Doing 3 sets each for 8-15 reps with around 45 seconds of rest time in between SETS. Going to a different body part doesn't apply for the 45 seconds. Only when you start that next category of sets.
2.) Strength: Same sets over reps deal but rest time is 30 seconds - 45 seconds.
3.) Endurance: Or as I like to call... Cross Fit. Less weight with a lot of sets and reps with no more than 30 seconds of rest time.
Food: Meal Prep/Changing "Diet"
Remember when I said I'd talk more about food and meal planning? This is where it gets broken down for you. Now, keep in mind I'm not a nutritionist. These methods are what have worked for me and my clients as well as other people. Also, everyone's bodies are different! It takes about a month for the body to get used to the new change regardless. I don't call this a diet either but if you want to, go for it.
To start out, going back to how much food you will be eating. Typically 3-6 meals a day, but that can vary if you are going to the gym certain days. Eliminate the idea of breakfast, lunch and dinner. It's now meal, meal and meal. high protein with carbs. Now, it doesn't make sense for you to have a cup+ of rice (or anything carb related) with your morning meals, especially if you have a sit down job. Your body runs off carbs/burns from them. So, if you are sitting for most of the day, that excess burning doesn't go anywhere. Just sits and eventually makes you bloat and gain weight. I'm not saying to not have any, just don't have a ton throughout the day unless you are going to the gym later.
Now onto what to drink. WATER! At least a gallon of water a day. No more sugar or sugary drinks. You're not fooling anyone with those diet sodas. Coffee is fine though. Just start to either stop completely with the pop or less of it. I had to quit cold turkey after my last job. Coffee was available all the time and you could stand and walk around a lot throughout the day. Then once I started my new job, no coffee was to be found for this all day sit down job, so I had to find a substitute - energy drinks. I soon released this was a bad idea. I would do 1-2 "Monster" drinks A DAY. 2 weeks later I soon discovered I gained 8lbs. At first didn't know what was the deal and why I was gaining this extra poundage. Those damn Monster drinks. Stopped them completely. Ok, this doesn't mean I won't have one here and there... but it's been drastically reduced - like 1 every week or so. Some weeks none. Here's the last bit of info. Do you HAVE to stop eating junk food? Maybe. Not all the time and not everyone has to do so. I love doughnuts, pizza and ice cream. Anything chocolate I will eat on the spot, BUT I will make sure I get by butt in the gym.