The Deep End
The hardest part of a fitness journey is always the start.
Having to join a gym full of equipment you have no idea how to use, with goals you've found hundreds of different (sometimes contradicting) ways to reach can be quite a daunting prospect.
This is why I admire those who attempt to better themselves and firmly believe they deserve to be rewarded for their efforts. It is also why I get frustrated when I see so much effort being wasted on exercises and diets that are useless for the goals people are trying to achieve.
So to end this frustration, I've outlined the very basics of what every fitness journey requires and hopefully it can provide some guidance and encouragement for those looking to start a journey (or re-evaluate their current one).
Nutrition
We are starting with nutrition because its exactly where you need to start as well.
It doesn't matter how "hard" you exercise or how "good" your diet is - you cant lose body fat without being in a calorie deficit and you wont put on much muscle without being in a calorie surplus.
This is why it's important you eat an amount of food that reflects your goals. There is no other factor that influences the success of your journey more than this and if you can consistently reach this amount with 80% whole, minimally processed, nutrient rich foods then you will reach your goals feeling just as good as you look!
You really don't need to worry about anything else when it comes to nutrition (yet).
Training
No matter your goal, you should be lifting weights.
Now I'm not saying give up the other types of exercise you enjoy, I'm saying incorporate 2-3 lifting sessions a week with at least a day in between each session and include...
- Legs (Leg Press)
- Horizontal Push (Chest Press)
- Horizontal Pull (Seated Row)
- Vertical Push (Shoulder Press)
- Vertical Pull (Assisted Chin Up)
Keep a diary of how much weight you can lift/move and always strive to improve your performance (the amount you can lift) on these exercises, safely.
While you're improving, keep an eye on the personal trainers in your gym and scope out the ones you find to be the most professional and knowledgeable. Once you've done that, reach out to them and get them to teach you how to progress your training program to...
- Legs (Leg Press) → Front Squats → Back Squats
- Horizontal Push (Chest Press) → Bench Press
- Horizontal Pull (Seated Row) → Bench Pulls (or just keep Seated Row)
- Vertical Push (Shoulder Press) → Standing Military Press
- Vertical Pull (Assisted Chin Up) → Chin or Pull Up (un - assisted)
And continue to increase your performance in a safe manner!
Again, you really don't need to worry about anything else (yet).
Mindset
Fitness is a skill, not a talent.
The more patient and consistent you are at developing your skill, the better your results will be. You look how you live, so take your time implementing lifestyle changes and steer clear of the diets, detox's and damaging gimmicks that seduce you with shortcuts that don't exist.
If you're patient, consistent and clever enough to make health and fitness enjoyable, then your goals are sure to be reached.
Is that it?
"But what about deadlifts, macronutrient ratios, meal timing, super sets and supplements etc?"
This article's designed to share the tools necessary to start a fitness journey. Yes, there are many more interesting and impactful facets we could implement and discuss but none of which are necessary yet.
If I haven't mentioned it here then you don't need to worry about it yet. Focus on getting this stuff right first and then we can introduce some more advanced and exciting stuff once you're ready!
There's really not that much more too it anyway!
Eat an amount of food that reflects your goals and train consistently with a focus on improving your performance and your 90% of the way there!
Let me know how you go!