The Beginner's Guide to Kickstart Your Fitness Journey

Embarking on a fitness journey is a transformative experience that goes way beyond physical and mental health. It enables you to become a better, more resilient version of yourself who is capable of facing the challenges that life brings.

In this guide, we'll explore the essential steps to kickstart your fitness journey and embrace a healthier lifestyle.

Setting Clear Goals

First up, let’s talk about goals. Setting clear and achievable fitness goals is the foundation of any successful journey. Whether it's weight loss, muscle gain, or overall well-being, defining your goals provides direction. 

You will see some success without goals, but it might not last. There needs to be intention and a clear plan of action to make change happen.

Remember to make them SMART: Specific, Measurable, Achievable, Relevant, and Time-bound.

An example of a SMART goal for someone wanting to lose weight might be: I want to lose 15 lbs of unwanted belly fat 6 months from today.

This goal meets all of the criteria—It’s specific, measurable, achievable, relevant, and time-bound.

Choosing the Right Workout Routine

Understanding different workout types is crucial for tailoring your routine to meet your goals. Whether it's cardio, strength training, or flexibility exercises, finding the right balance is key. 

For general health and fitness, I always recommend weight training because it does wonders for your overall health. It’s also a staple for professional athletes looking to get an edge in their sport and day-to-day life.

However, the absolute best workout routine for you to do is the one that you’re able to enjoy and stay consistent with.

Nutrition Essentials

A balanced diet is the fuel that powers your fitness journey. Incorporate nutrient-rich foods, including lean proteins, fruits, vegetables, and healthy fats. Prioritize hydration and avoid relying too much on supplementation.

As for which type of diet to follow?

Well, that also depends on your personal preferences. Keto, carnivore, vegan, paleo, Mediterranean, and intermittent fasting can all work for you. The question is, for how long?

Usually, lasting success comes from finding the right balance that you’re able to stick to. A great rule of thumb is to follow the 80:20 principle. That is, 80% of your diet is pretty dialed in and balanced, while the other 20% allows you a little more flexibility to enjoy yourself.

Staying Consistent

Building habits takes time, therefore consistency is the key to success. One of the greatest challenges in achieving long-term goals is that they seem so far away. This often leaves us feeling like we’re not making much progress for all the effort that we’re putting into it.

Sometimes, this causes people to give up too soon. And that’s not an option here.

So, how do we ensure that we continue to move forward?

Monitoring Progress

Consider the longer-term goals, and then break them up into small goals, actions, and habits. Define what parts you can track and measure to stay motivated. 

You may track things such as:

• Your bodyweight

• Your body fat %

• BMI

• Waist circumference 

• Your max lifts

• Fitness assessments

• Your sleep quality

• Your daily energy levels

• How you feel about yourself

• Daily wins

• Completing workouts

• Sticking to the eating schedule

• Consuming more veggies

• How much water you drink

• etc…

It’s important to find as many wins as possible throughout the journey to ensure you keep your eyes on the prize.

Rest and Recovery

Rest days are integral to preventing burnout and injuries. Incorporate recovery strategies such as stretching, foam rolling, and adequate sleep. Your body needs time to rebuild and strengthen between workouts.

Just like it’s easy to fall off track, it’s also a challenge for some people to keep it balanced. In other words, not wanting to work out every second of every day.

Avoiding Common Mistakes

Whether it comes to misinformation from social media about the latest nutrition trends, or performing exercises incorrectly, be careful.

A great resource for valid and science-based nutrition research is https://pubmed.ncbi.nlm.nih.gov/. 

Seeking Professional Guidance

Consider working with a fitness trainer to receive personalized guidance. Additionally, consult healthcare professionals, especially if you have pre-existing conditions, to ensure a safe and effective fitness plan.

Incorporating Fun into Workouts

Explore diverse activities to keep your fitness routine exciting. Whether it's dancing, hiking, or group classes, finding joy in movement enhances your commitment. Socializing through fitness also adds a supportive element.

Building a Support System

Involve friends and family in your fitness journey for encouragement and accountability. Alternatively, join online fitness communities to share experiences, tips, and motivation with like-minded individuals.

Going alone is always going to be more challenging. There are many ways to ensure you feel supported on your health and fitness journey.

Adapting to Changes

Try to become flexible in your fitness journey. Oftentimes, challenges may arise. The cold weather could cause the gym to close, an injury occurs, or you take a family holiday.

Being able to adjust your approach to these situations will help you greatly with long-term success.

For example, perhaps you need to work out from home, modify your workout time, or switch up your routine to work around an injury.

Motivation Boosters

It’s easy to move and do things when the motivation is high, but what about on the days when we don’t feel like it?

Life happens, things come up, and problems arise.

You could consider setting rewards for reaching each milestone in your fitness journey. Find inspiration through success stories, fitness influencers, or by connecting with individuals who share similar goals.

Handling Plateaus

Sometimes, getting stuck is part of the process. You can recognize and overcome fitness plateaus by adjusting your routine and mixing things up. 

Experiment with new exercises, change your workout intensity, or seek guidance from professionals to break through plateaus.

Conclusion

I know that starting a new fitness journey can be a daunting and scary place to be, but it doesn’t have to hold you back. Follow these tips to help you make positive movement towards your goals one step at a time. 

If you are to take one thing from this, remember that doing something is better than nothing. That imaginary future date often never comes around. So, why not start today?

FAQs

How often should I exercise as a beginner?

Start with 3-4 sessions per week, gradually increasing frequency as your fitness improves. That being said, anything is better than nothing. If that means starting off by going for a few walks per week to begin with, that’s a positive change.

Is it necessary to hire a fitness trainer?

While not mandatory, a trainer can provide personalized guidance and motivation. We have several trainers at Everyday Athletes who can help you get started on your journey.

Can I still enjoy my favourite foods while on a fitness journey?

Yes, moderation is key. Focus on balance rather than strict deprivation.

What do I do if I lose motivation halfway through my journey?

Revisit your goals, seek inspiration, and consider introducing new elements to your routine. Additionally, you can consider working with a trainer to help you set off on the right foot. Schedule a complimentary session with one of our trainers.

How long does it take to see significant results in a fitness journey?

Results vary, but noticeable changes may take a few weeks to a few months, depending on individual factors.