We are living in a world where we are surrounded by unhealthy things, be it the food we eat, the lifestyle we have or, even the air we breathe. In such a situation, it is very important for human beings to focus on their overall health and well-being. When we check out the options, starting a fitness journey is the best out of all.
No matter what your fitness goal is, it is important for beginners to follow some practical and effective tips. In this blog, we will take you through 7 effective fitness tips for beginners that will help you have a strong foundation. A stronger foundation helps in creating lasting and healthy habits that will help you achieve your fitness goals.
Tip 1: Set Realistic Goals
The biggest mistake that beginners make when starting their journey is that they set unrealistic goals. When a person is unable to achieve these goals, frustration and burnout happen. That is why it is very important for a beginner to always start slow and set achievable milestones. It will help you build momentum and confidence.
To set realistic goals, you can follow two steps-
- Firstly, a person can focus on setting SMART (Specific, Measurable, Achievable, Relevant and Time-Bound) goals. For example- I will lose 5kg in 45 days or start jogging for 20 minutes without stopping in 4 weeks.
- Secondly, one should focus on daily and weekly wins. These small wins give motivation and will compound over time if you focus on them consistently. For example- I will do 5 extra push-ups in each session or drink 2 to 3 litres of water per day.
Keep in mind that the journey of fitness is about continuous progress and not perfection. Also, start slow and don’t rush the process.
Tip 2: Start with a Balanced Workout Routine
One of the best fitness tips for beginners is to make sure that you have a balanced routine. You should target all the major muscles slowly but also focus on endurance building and flexible training. As a beginner, our body needs time to adjust. That is why, never perform high-intensity workout. Start with easy exercise and less weight.
Here is a sample workout routine for beginners you can focus on-
- Strength Training: When you start, you should focus on targeting a mix of muscles with the help of compound movements. Don’t jumpstart with the machines directly. For example- Start doing squats, push-ups, lunges, pull-ups, etc. Later, you can start focusing on a single muscle at a time with the help of machines.
- Cardio: When starting out, choose low-impact cardio options in the gym, such as walking, cycling, etc. Perform it for 15-20 minutes. Gradually, you can add jumping exercises, HIIT, etc., and increase the time frame.
- Flexibility: It is mandatory for everyone, not just beginners, to add stretching sessions before and after a workout. It will improve your flexibility and also decrease the risk of injuries.
To get a workout plan personalised for you, it is mandatory that you talk to a professional. They will design a workout plan based on your body type and strength.
Tip 3: Focus on Proper Form and Technique
When you start lifting weights in the gym, it is important to master the basics. Never lift heavy weights or perform high intensity as a beginner. Also, when you start lifting, it is important that you learn proper form first. After that, you should increase weight and intensity.
To focus on form and technique, you should always work with certified trainers. They will always be by your side when you start performing weight training to help you correct your form and improve your techniques.
Also, it is highly recommended that one should master bodyweight exercises before using heavy weights. It is important for better alignment and control.
Tip 4: Gradually Increase Intensity
One of the most effective fitness tips after you get comfortable with your routine and master all your basics, increase your intensity. When you gradually increase the intensity, your muscle growth will increase continuously. On the contrary, pushing too much can lead to burnout and injury. You can focus on the following points for increasing the intensity of your workout-
The first is progressive overload. As per this principle, you should slightly increase weight, reps and duration of workout every week. For example- If you are doing 10 squats in week 1, focus on doing 15 in week 2.
For cardio, once you build a strong base in low-impact exercise, choose HIIT training. It is a more intense form of cardio that improves cardiovascular health and burns more fat. Here are the detailed benefits of HIIT.
Tip 5: Prioritise Nutrition and Hydration
Always remember that fitness is not just about going to the gym. It is also about prioritising nutrition and hydration. Without the right fuel, your body will not be able to perform and recover effectively. A few nutrition tips for beginners that you should keep in mind are-
- Balanced Diet- First of all, you need to understand the concept of a balanced diet. You should focus on consuming whole food that has a combination of lean proteins, healthy fats and complex carbohydrates. You must consult your dietician to get a balanced diet designed for you.
- Pre and Post-Workout Meals- You must focus on having small meals that have a good amount of proteins and carbs to boost energy. Also, it will help in muscle recovery post-workout. For example- you can have a banana or oatmeal before a workout and some high protein smoothie after.
- Hydration- Drink at least 3-4 litres of water daily to recover for lost fluids and electrolytes during the workout.
Tip 6: Make Recovery a Part of Your Routine
When starting your fitness journey, make it a golden rule that recovery is not an option but an essential part of fitness. It is important for muscle healing so that it grows back stronger. For recovery, you must focus on the following-
- Rest Days- When you start your journey, include 1-2 rest days in which you perform light activity only.
- Stretching and Foam Rolling- You should always invest 10-15 minutes post-workout in stretching and foam rolling. It will prevent stiffness, maintain flexibility, break muscle tension and improve circulation.
- Sleep- One should always focus on getting 7-8 hours of quality sleep to help muscle repair and recharge. Consider it a natural recovery process for our bodies.
Tip 7: Stay Consistent and Motivated
Consistency is one of the most effective fitness tips for beginners. Everyone should understand that the motivation of a person might fluctuate, but consistency helps in building habits and brings results. To stay consistent, regularly track your progress, try a variety of exercises and have an accountability partner. It will help you in staying motivated in fitness and including fitness in your life.
Additional Tips for Beginners
- As a beginner, you should listen to your body. Recognise where you need a push and where you need to stop. Pushing hard is important, but don’t overdo it that leads to injury and pain.
- You should track your nutrition. Keep in mind that to lose weight, you need to have a calorie deficit and vice versa. Also, all your nutrition should be clean.
- With physical fitness, focus on your mental fitness too. Try activities like mindfulness, meditation and journaling. It will help you manage stress and support your fitness goals.
- Keep in mind that no one solution fits everyone. You can find a workout that you enjoy. To know about the best types of workouts, check out.
Remember that your fitness journey does not have to be overwhelming. With the help of these effective fitness tips for beginners, you can build habits that will help you get amazing results. If you are in Gurgaon and looking for support, expert advice, and an amazing community, join Fitness and More in Gurgaon, Sector 57. You will get all the help needed to achieve your fitness goals.
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