Welcome to my little world and my fitness adventure. I would like to share my views with you today on getting started on a Workout routine. I really do understand the confusion and insecurity about getting started on this because I have been there and was like that for years. I tried this activity then I tried that one and nothing worked. I cut out certain foods and then another time something different and so on and so on. It took a long time to get it figured out and I didn’t think I would very get it. I thought that Personal Trainers were a waste of time and believed that the fitness industry was just a money grab. I figured that all the fitness/health stuff was just whole a lot of bull. Well boy was I wrong!! I have actually figured out a system that works and I want to help you too because I wish there had someone to help me get started.
First thing you need to do is get a handle on your diet. I might seem strange to talk about food in a discussion of workouts but it is fundamental. It is like having a strong foundation to build your house on. If the foundation is weak the house might collapse no matter how strong the house is made. The same can happen with you workouts. Start with recording what you are currently eating. Take a week and log everything you eat and drink and don’t cheat. Resist the temptation to change anything while you are doing this exercise it is important to stay with your regular routine. Don’t forget to log the drinks because a lot of hidden calories can be there. After you have a week’s worth of logs tak at a look at what you actually put into your body in a week without actually realizing it. My guess if you are like me you will be shocked by what you see. There is a lot of eating that is done on autopilot or habit. Particularly the mindless munching done during tv watching, reading a book or playing on the computer. Next step is to calculate the number of calories your body needs for maintenance and metabolic function. Then we add in the calories burned during your normal daily activity. Once you have this number you set your daily goal at a slight deficit of this total usually about 500 Calories a day. I will examine this in greater deal in a future blog post.
The second step to take is to work on your flexibility and core strength. How do we do this you ask well there are numerous ways to do this with dynamic stretches, bridges and yoga. a strong core supports all the rest of the body and especially the extremities which will be doing the majority of the work on your future workouts. A strong core improves post and reduces pressure on your spine na relieves pain and discomfort. Increased flexibility will make moving in your workouts easier and day to day activities will be easier to accomplish. To go into more detail on this here is beyond the scope of this post but I definitely will be expanding on it later
The third step is developing a cardio program. I highly recommend walking but if you want to you can work your way up to running later. Another favorite cardio of mine is cycling. Cardio is a great fat burning activity if you do it at pace that raises the heart rate and labourers the breathing slightly. When you walk it should be at a pace that still allows you to talk but with a bit of difficulty. I highly recommend stretching after you walk to avoid cramping later.
Finally forth I would start a strength training regiment to preserve, recover or maintain your muscle mass and strength. you can do this with either free weights, machines, resistance bands and body weight or a combination of any of these. My preference is to combine weights, bands and body weight in an at home workout. I will do a full on examination of my strength routine in a future post.
The body does not actually need Carbs to supply the energy ot needs. It can actually fuel itself with Fats. In fact Fat releases more energy per gram than carbs when burnt by your system. Keeping your Carbs low reduces your blood sugar levels and insulin levels. Reducing the chance of diabetes. Eating like tjis is called a LCHF (Low Carb High Fat) diet. A side benefit is Fats make you feel full for longer increasing salinity and reducing hunger sp upu eat less. Another advance is you avoid the roller coaster effect that depending on sugar gives you because Fats process slower giving you the same energy release stretched over a longer period for a more uniform fuel level. Keeping your Carbs below 20 – 50 grams is a special LCHF diet called Ketogenic and studies have shown this to be a very healthy alternative