Fitness Journey: Getting Started
So, you want to get started with exercise but…where do you even start with all the nonsense?? Hopefully this short list can help you figure that out, but let us start with the elephant in the room - what the World constantly tells you is exercise & WHY you should exercise.
For example, what does social media tell you about exercise?
“Do these set movements to grow your butt!”
“This ab shocker will get you a six pack!”
“Don’t do anything except watch tv and wear a waist slimmer and sit in the sauna.
Someone is always trying to sell you some secrets to achieving the “ideal” body or what society tells us we should be doing. Of course, not all accounts or content on social media are doing this but it is still really hard to know what to do to even get started or what resources to use!
*Pro Tip: Exercise doesn’t help burn as many calories as you think. Be active and get steps in is the best place to start for overall health!
Lift Some Weights:
You will not get bulky unless you take “Special Supplements” or dedicate your entire life to the pursuit of gaining muscle mass. Females can see benefits in bone mass increases in limiting the risk of osteoporosis later in life by resistance training. For everyone your Basal Metabolic Rate will be increased with more muscle mass. This will help your metabolism run high into your 60s.
*Pro Tip: Full body Training 3 times a week is usually enough for most people. More can be better for the right person but try to avoid just doing bicep curls or banded booty work.
Add In Cardio:
If you are doing cardio to try and lose weight please make sure you are also lifting weights! Lifting weights allows your body to hold onto your muscle (which is needed to help burn fat mass). If you are not lifting weights there is no reason for you body to hold onto that muscle mass. Especially if you are in a caloric deficit. Which you will be if you are losing weight. Cardio will burn a few more calories than lifting weights but not by much. Unless you are an endurance athlete who has the ability to train for many hours a day, plus don’t forget they are doing it for sport not longevity and life. Cardio is a great supplement to that full body resistance training 3 times per week.
*ProTip: Do what you enjoy! Cardio can be play or even accidental. It’s a lot easier to do the things you need to when it’s wrapped into something you want to do.
Goals and Programming:
Simple. What are you trying to accomplish with exercise? Is it to play with your kids or grandkids? Not let your joints hurt or something more sports specific? Be realistic with your expectations. Understanding the time commitment of doing something that is sport specific versus life/longevity is important too. Your program/workouts should directly support your goals & it doesn’t need to be fancy.
*ProTip: Be ready to change your mind. You can get stuck doing something you don’t enjoy because of someone else or even something you used to think you enjoy. Be ready to adjust and find an environment that allows for that growth & change.
Sometimes just getting started is good enough. You can refine and define as you go along your fitness journey, but most important thing is to take that first step and don’t fall on your face too hard.
