How to Begin Getting in Shape
So, you wanna get in shape, but you have no idea where to start? Maybe you have a lot of weight to lose, maybe you were an athlete but let yourself go a bit and haven’t trained in forever? I have heard all of the following concerns: I’m worried about getting hurt, I’m uncomfortable exercising around people, I have no idea what to do, I have such a big goal it’s overwhelming me… and on and on.
Here’s the good news… you have nothing to worry about. I can easily help you put all those fears to rest. Let’s hit them one by one.
First, knowledge is power and the good news is that there is a lot of good information out there in the world that you don’t need to pay a ton for – and a lot of it can even be free. Here are the basics, you will want to watch how much you’re eating and the quality of your food or it will cancel out a large portion of your gym progress.
You will want to move your body a minimum of four 20-minute sessions a week and no more than six 45-minute sessions (unless you are doing low intensity long duration cardio like hiking – this kind of thing you can do for longer). Now, knowing what to do and what to eat really depends on your goal, but most people want to lose a few pounds and just improve their level of fitness. When it comes to the food part I can make this super simple - count your calories and try to eat food in its most whole form (whole grain bread instead of processed white bread).
Honestly though, take my book Master Your Metabolism out at the library if you are at all confused. It’s free. If you can’t be bothered consider a free trial to my app to see how I structure the calories and the meal plans. If you don’t like it cancel after 7 days and pay nothing, but at least you will see some simple examples of how to eat healthy.
When it comes to fitness, you have to find something you can commit to. If you love yoga, walking, kickboxing, weight training etc. pick the one you don’t hate, then do it! And there are plenty of good programs you can do at home. You don’t need a fancy gym membership or an expensive trainer. Again, people use my app and stream it to their tv and work out in their living room. Or you can train with any professional you like at home on an app or fitness streaming platform. It’s very cost effective and it allows you to get an expert as a trainer for next to nothing in your own home. The key is simply to move your body for those 4 sessions a week. And make sure the trainer you have chosen is actually a trainer with certifications and a proven track record for knowing what they are doing.
It doesn’t have to be perfect. Are there ways to accelerate your results? Yes. However, if you hate the workouts that will do that or you want to eat 1700 calories a day instead of 1500 it will take a bit longer. Guess what, MORE good news…. You have nothing but time. The first win is that you are no longer falling more out of shape so we’ve stopped the backslide. Now we are making steady progress in the right direction and the pace doesn’t matter as long as you can stick to it.
So, if you have 50lbs to lose and you are feeling overwhelmed, who cares if you lose 5lbs a month? In less than a year you will look and feel amazing. And honestly, what’s the alternative – doing nothing and possibly gaining 5 more pounds this year instead of losing 50? Ridiculous. Time is on your side. We have no need for a rush.
If you are a total beginner, use beginner workout programs. I personally have a ton from just walking plans to fitness for beginner workouts in my app, but obviously I’m not the only one. There are many programs out there that will cater to beginners. Try a few and find one you like.
Consider joining a community. I have a free private Facebook group. You can find support there and it helps to keep motivated and stay on track.
And take pics!!! Sometimes we lose motivation and feel like we aren’t making progress, but then you look back at those mirror selfies and I promise you the difference will be staring back at you.
The bottom line is that you can get expert advice for next to nothing nowadays working out in the privacy of your own home should you want to. You don’t have to be perfect and it doesn’t have to be fast. Consistency is key and the basic guidelines are doable. Don’t overeat and move that body for a minimum of four 20 minute sessions weekly. Other than that, be patient and don’t overthink it. It will happen. I promise.