How should I start my Fitness Journey?
"The journey of a thousand miles begins with one step." -Lao Tzu.
Beginning a healthier lifestyle may seem daunting to some people, and often taking the very first step is the most difficult part. When I was 13, I started by doing P90X (an aggressive high-intensity workout program) at five in the morning before school. Every morning I would wake up with my dad and workout for an hour before going to school. Sometimes in my eagerness, I would push myself too hard and find myself "bonking" (severe fatigue and dizziness during an activity). One of my rookie mistakes was not fixing my unhealthy diet, thus the bad food I was putting into my body inhibited me from seeing the results I wanted. Nutrition is a crucial part of fitness and you will not see the results you want if you don't pay equal attention to nutrition as you do to exercise. I was quite the novice when I first started to exercise, I wasn't sure what food to eat and I didn't possess the information I needed to accomplish my goals. Because I was determined to achieve my goal, I set out to educate myself. Little by little I built up my knowledge and understanding of fitness and nutrition. Below I will list an example diet and workout (beginner level with no experience). I still have much to learn but here are some tips I picked up from my experience:​
Beginners Guide
DIET
It can be extremely overwhelming to begin a new way of eating. Healthy eating is an investment in yourself and in your future. Start off slow by making small changes to your diet such as cutting out high-calorie foods. This would include items like fast food, sodas, ice cream, etc. Portion control is also another important aspect of healthy eating. If you can't feel satiated with the food you are eating, try eating high volume foods with lower calories like soup, eggs, popcorn (not with loads of butter), berries, or potatoes. Your diet should consist of mostly healthy carbohydrates like oats, sweet potatoes, and whole-grain bread. Always try to eat a balanced meal, that includes eating protein, healthy carbs, and fats. According to Healthline, it is recommended that your macronutrients be broken down as follows: 45-60% carbohydrates, 10-35% protein, and 20-35% fats. This doesn't mean you always have to eat a specific way for the rest of your life, it's just a helpful guideline to stay in shape. It is most beneficial to eat every 2-4 hours because it will keep your metabolism running smoothly, hunger levels at bay, and aids in blood sugar control. I cannot stress how important water is! Drink roughly 64 ounces a day to reap all the benefits you can.
EXERCISE
Whether you want to gain muscle, strength, or get your metabolism up to par, weightlifting and cardiovascular workouts are integral. It is recommended that you get 150 minutes of cardiovascular exercise weekly. It is also recommended that you weight train at least twice per week. A combination of cardio and weightlifting provides so many benefits. For someone who is just beginning, and has very little strength or experience, I would recommend a full-body split thrice per week. When you first start to weight train it is important to try new things and educate yourself to see what fits your needs. Regardless of your fitness level, it is very important that you warm-up prior to your training session to prevent injury and get the blood flowing. Then you should move into "compound movements" that work for multiple muscle groups at a time. After that, begin to do "isometric exercises" that target specific muscle groups. You don't need to be spending three hours in the gym to get a good workout in. You will learn your own limits so you need to figure out what works best for you. Rest and recovery are beneficial to your body and if you neglect recovery then you will be setting yourself up for failure.
Example Diet
Breakfast:
Coffee/Water
Fruit-Apple/ Banana/Grapefruit
2 Eggs/Bacon
Slice of whole-grain toast
​
Snack (optional):
Water
Greek yogurt
Cup of berries
​
Lunch:
Water
Grilled Halibut
Side Salad
Dinner Roll
​
Snack (optional):
Herbal Tea
Apple
2 Tablespoons Peanut Butter
​
Dinner:
Chili
Quinoa
Roasted Brussel sprouts
Dark Chocolate
*Portion control will vary with weight loss/gain goals
Example Workout
-
Full Body 3x Week
-
Week 1: ABA, Week 2: BAB
-
Workout Monday, Wednesday, and Friday
-
5-minute warmup prior to workout
​
Workout A:
Squats: 3x10-15
Push-ups: 3x10-15
Pull-ups: 3x6-8
Chair Dips: 3x10-12
​
Workout B:
Wall Sits: 2x45 seconds
Reverse Lunges: 3x10 each leg
Dumbbell Row: 3x10-12
Over Head Press: 3x10-15
​
​
Cardio 3x a Week
20 minutes: Spin bike/Running/Swimming/Jump Rope
​
This is a beginner example workout routine that you can follow to gain strength and tone your muscles. It requires minimal equipment (dumbbells, pull-up bar, and a chair). If it does not fit your needs, spend some time researching a program that works for you.
My Tips and Tricks
-
Don't overdo it. I would workout from eight pm to eleven pm just because I thought more volume meant better results. As of now, I only spend 90 minutes three days a week in the gym.
-
Start off slowly. I jumped straight into P90X and as a result, I would find myself not being able to keep up with the high-intensity workouts.
-
Don't forget cardio! Having good cardiovascular health is an important part of being fit. Cardio can aid in recovery and helps burn off fat.
-
Be consistent. My mentor, Gina Lombardi's favorite quote is "Consistency=Results". When fitness becomes a part of your daily routine, that is when you will reap the most results. If you consistently get enough rest, eat the right food, and exercise you will undoubtedly reach your goals.
-
Find what works for you. If you are a morning person, work out in the morning! And if you are not, work out later in the day. If you hate weight lifting, try calisthenics (bodyweight movements). If you dislike cardio, try experimenting with different activities. Fitness is not one size fits all, it's all about finding what works for YOU!
-
Drink lots of water! There are numerous benefits to drinking enough water throughout the day. I would often neglect hydration until the very end of the day. This would often leave me with dry skin or feeling very fatigued during the day. Don't forget to hydrate!
​
How to Perform Exercises
Squats: Start with your feet parallel and shoulder-width apart, arms at your sides. Bend your legs, keeping your back straight, and look slightly upward to protect your spine and neck. Lower yourself until your thighs are parallel to the floor. Pause, then return to the starting position by pushing through the middle of your feet.
​
Push-Ups: Position yourself with your palms on the floor, slightly more than shoulder-width apart. Your lower legs are lifted behind you with your toes on the ground. Keeping your back straight, lower yourself to the floor until your chest is close but not touching it. Then push up until your arms are extended again. Don't lock your elbows.
​
Pull-Ups: Grasp the pull-up bar firmly. With your arms straight, hang from the bar and pull yourself up so that your chin is over the bar, with your hands nearly touching your chest. During your ascent, focus on contracting your lat muscles, and be careful not to swing your body or lean too far backward. Lower yourself back to the starting position.
​
Chair Dips: Place your hands on the edge of a chair, heels together on the floor. Lower your body until it is fully stretched or until your rear end nearly touches the floor, then raise yourself back to the starting position.
​
Wall Sits: Pace your back flat against the wall. Put your feet on the ground, shoulder-width apart. Begin to slide down the wall until your legs create a 90-degree angle. Keep your core braced and hold for as long as you can.
​
Reverse Lunges: Stand with your feet hip-width apart. Your weight more on heels. Keep your arms at your sides, your stomach tucked in, and your shoulders squared. Step backward with your left foot about one stride. As your foot comes down, bend both knees until your left thigh is parallel to the floor (your right heel will come up). Return to the original position and repeat with the right leg.
​
Dumbbell Rows: Stand and bend at the waist at almost a 90-degree angle. Hold a dumbbell in each hand with your palms facing towards you. Lift the dumbbells up and next to your rib cage area. Slowly return to starting position.
​
Over Head Press: Stand with a dumbbell in each hand​, elbows bent, and wrists at shoulder level. Your palms should be facing outwards. Your feet should be hip-width apart, with your knees in a soft position.
​
Exercise Descriptions: Gina Lombardi Deadline Fitness
