05/12/2022
TOP TIPS FOR EXERCISE BEGINNERS
*Setting Realistic & Measurable Goals*
Don’t expect results overnight. Or even over a month. It takes time to build muscle and produce fat loss as you create new habits. It will take some time to get the results you want. To make this easier to achieve, it is important to break down your main goal into smaller pieces and set lots of smaller goals. It is motivating to see the ‘boxes’ checked off as you go!!! Even daily goals, such as ‘drink 2 liters of water’, are all part of the overall process of reaching your end goal!
*Be Consistent*
Consistency over time = Results Don’t beat yourself up if it's not perfect every time every day. Just keep doing it! A little over a long time equals a lot more than nothing over a long time!!
*Progressively Increase Activity*
It can be tempting to go all in 120% and push as hard as possible right away. (you want results fast, right?) If you are new to exercise (or a particular type of exercise) your body needs time to acclimate to new movements and challenges being imposed on it by increasing activity. Start with light weight, or just body weight in the beginning. This will allow you to learn the movements and get familiar with the feeling so risks of injury are decreased as exercise intensity increases.
*Be Open to Being Outside of Your Comfort Zone*
Dreaded DOMS??? (Delayed Onset Muscle Soreness) When your muscles are not accustomed to additional demands placed on them, a buildup of lactic acid can result in this phenomenon. Slowly increasing exercise and weight can help lessen this. It is also helpful to stretch after working out every time and stay hydrated! During resistance training it is normal to find your muscles burning. Being out of breath with this or cardio activities is to be expected. The more you stick with it the quicker you will recover! (*if something HURTS beyond muscle soreness during exercise, STOP. You should never exercise through injury or pain*)
*Get a Workout Support Buddy*
Having either a friend as your accountability partner, or training alongside them, is great motivation. When you know someone is there to support you it helps push you to keep consistent with your training.
*Don’t Skip Warming Up!*
Warming up your body and activating key muscles that will be working during your workout is key to not only preventing injury, but allows you to have full range of motion while exercising. This will help you to fully work the muscles and possibly have better results during your session.
*Hydrate*
Your body needs a minimum of half your body weight in oz of water each day. If you are exercising or in the heat you will need more. If you are not hydrated you will not perform as well. In addition, dehydration can cause feeling of hunger which in turn can result in consumption of additional calories. If part of your
goal is weight loss, this can hamper results also!
*Get Enough Rest and Sleep*
Get plenty of sleep. Go to bed at a regular time each day and practice good habits to get better sleep. Sleep restores both your mind and body. Your muscles do not grow when you are working out! To recover, they do that when you are sleeping!! Also, allow yourself some unfocussed time each day to refresh, let your
mind wander, go daydream. It’s okay to add ‘do nothing’ to your to-do list!
