We all know the story: we start getting into fitness and going to the gym, then demotivation comes and kicks us down. Well, it’s true. Fitness is a long, hard, and time-consuming process that’s pretty hard to follow perfectly 100% all the time. However, what if we told you that there are actually ways to make it easier on yourself and ensure longevity in your fitness life? Here are some tips to help get you started!
Start Mind-Mapping What You Eat
Diet is probably the biggest factor in anyone’s fitness journey, and it’s by far the toughest thing to get right – but it doesn’t have to be if you take it step-by-step. Whenever someone comes to us and asks, “Hey, I want to clean up my diet, what should I do?” Whether it’s to lose weight or gain muscle, we always ask them one simple question in return: “What are you eating?”
Most of the time, we’re not 100% sure of what we eat on a daily basis because, after all, who eats the same thing every day? Actually, once you have a baseline of what you’re eating all written down, it’s much easier to see what needs improvement. So, take a normal week and write down what you ate for breakfast, lunch, and dinner every day to have data to work with.
Talk to Someone You Know
More often than not, when someone is getting into fitness, they turn to the professionals. While that seems like a good idea at first, someone working in the fitness industry will likely be looking to sell you a program or take you in for private coaching. If you don’t mind, by all means, go ahead.
Most people, however, just want some tips on how to start. They’re not interested in buying an advanced program geared towards experienced lifters and bodybuilders. Find your buffest, healthiest friends, and ask them for advice. Maybe you can even join them for a workout!
Start at Home
Yes, you heard us right. Forget the gym. The gym can be an intimidating place for a lot of people starting out their fitness journey. That’s why home workouts are ideal for a beginner, especially if you’ve got the space for a little bit of equipment.
“But workout equipment is expensive,” you might protest. Listen, you don’t need a full gym, just simple stuff like dumbbells, weights, and home gym racks will do. Working out at home has actually gotten major praise, and so many celebrities are now doing it. Plus, all you need to do is roll off the bed and onto a bench!
Another thing that scares away so many potential fitness gurus is that the science is too complicated. You’ll find so much information out there about the number of sets you need to do, reps, progressive overload, RIR, RPE, and so many numbers that would make an accountant cry.
Do you actually need to know all this? Not at first. If you’re just starting out, there’s a simple rule you need to follow: go harder. What does that mean? It means whatever you did last week or last session, try to up it this session. If you lifted 20 pounds for 10 reps, try lifting 25 pounds for 10, or 8, or even the same 20 pounds but for 12-15 reps.
Muscle is built under tension, and however you want to achieve that tension, it will work – especially as a beginner. Don’t overcomplicate things, either. Just pick something heavy and put it down and do more of that next time.
Clean Up Your Diet Responsibly
Let’s underline the word “responsibly” here. When people start working out, they think they need to get on a super strict diet with carefully calculated micronutrients, macronutrients, and every gram of protein and carbs but that’s way too overwhelming at first.
What you need to do is start getting rid of the things you can let go of, like soda, and start finding alternatives like low-calorie natural juice. If you’re trying to lose weight, slightly reduce your intake with some simple calorie calculations.
For building muscle, protein is your friend. You don’t need to gulp down protein shakes so fast; just try incorporating more protein into your meals and notice your changes before going all math. Diets are all about eating well, not restrictive punishment.
Look, it’s tough and it’s annoying sometimes, but you have to love it. If you keep thinking of fitness as a chore or homework, you’ll never do it forever. Do you have to bodybuild? No, but you can just as easily do cardio or calisthenics or whatever it is that you like.
Don’t like a certain exercise? Don’t do it, and find something else. You have to embrace it as a lifestyle so you can do it long-term. Try out different exercises and regimens and choose the one that you like and get better at it. If you feel down sometimes, find your motivation to work out – be it the mirror, role models, medical problems, or overall health – and go for it.