Let’s be real, starting a new workout routine can be intimidating. You might be wondering how to structure your workouts, which exercises to do, and how often to hit the gym.
Don’t worry, we’re here to help! Here are some basic tips for starting a successful workout regimen:
- Find a form of exercise you enjoy. If you hate running, don’t force yourself to go for a jog every day. There are plenty of other options out there, like lifting weights, cycling, or even dancing. Find an activity that brings you joy and you’ll be more likely to stick with it.
- Set realistic goals. Don’t try to transform your body overnight. It takes time and consistency to see results, so be patient and set achievable goals for yourself.
- Gradually increase the intensity of your workouts. Don’t try to do too much too soon or you’ll risk burnout or injury. Start with shorter, easier workouts and gradually work your way up to more challenging ones.
- Don’t forget to warm up and cool down. Warming up and cooling down are essential for preventing injury and helping your muscles recover. Take a few minutes to stretch and do some light cardio before and after your workouts.
- Mix it up. Doing the same workout every day can get boring, so try to mix things up and switch up your routine. This will keep you motivated and help you avoid plateaus.
Then, you will want to begin adjusting your lifestyle and diet to your workout routine. When we just workout without adjusting anything else, we often see results are much slower, and, often don’t last. (If you need help but don’t want to get a 1:1 coach, we have a membership with all out coaching resources!)
How we feel about the whole thing:
Here are 10 tips for fueling your body before and after your workouts:n
- Eat enough protein. Protein is important for building and repairing muscles, so make sure to include it in your pre- and post-workout meals. We have a health calculator right on the website that will tell you how much you need. (It’s free, obv)
- Don’t skimp on carbs. Carbohydrates provide energy for your workouts, so make sure to have some before hitting the gym. Just be sure to choose complex carbs like whole grains, fruits, and vegetables rather than refined carbs like cookies and chips most of the time.
- Stay hydrated. Drinking enough water is essential for maintaining proper hydration during your workouts. Aim to drink at least 8-12 ounces of water before and after your workout.
- Eat enough healthy fats. Healthy fats like avocado, nuts, and olive oil can help support muscle recovery and provide sustained energy. Aim to have fat + fiber farther away from workout time, but don’t forget about them altogether!
- Don’t forget about fruits and vegetables. Fruits and vegetables are packed with essential vitamins and minerals that can help support your workouts. Plus, they make for a tasty and healthy snack.
- Avoid processed foods being a part of every meal. Processed foods are often high in added sugars, sodium, and unhealthy fats, so aiming to keep them to one or two servings per day tends to align people with their goals more closely.
- Experiment with different types of protein powder. There are many types of protein out there, including whey, casein, soy, and plant-based options like pea and rice protein. Try a few different types to see which works best for you.
- Don’t neglect post-workout nutrition. Eating a snack or meal within an hour or two of your workout can help support muscle recovery and refuel your body more effectively.
- Be mindful of portion sizes. It’s easy to overdo it on portion sizes, especially when it comes to protein. Be mindful of how much you’re eating and aim for balanced meals.
- Overall, aim to have a solid serving of protein and carbohydrates in the hours surrounding your workout. Then, fill up on veggies and healthy fats farther away from workout time. See what works for you, don’t overcomplicate it, and refine+repeat.
Remember, proper nutrition is just as important as your workouts when it comes to reaching your fitness goals. So don’t neglect it! Starting a workout regimen is a journey and it’s okay to have ups and downs. Just keep moving forward and you’ll be on your way to reaching your fitness goals in no time!