A Beginner's Guide to Navigating the Gym: Avoiding Common Pitfalls and Building a Strong Foundation in the New Year.
Hey there! As a personal trainer who's been through a few New Year cycles, I really want to help you be apart of the few who make 2024 the year you truly rock your fitness goals. Whether you're aiming for your best shape, better health, a fantastic feel-good vibe, or any other health/fitness goal, I've got your back. Let's kick things off by chatting about a common mistake I've seen and then dive into the three key factors to help you reach those fitness milestones. At the end of the article I have mapped out a beginner fitness program free of charge. If you’re looking for more specific fitness programming and additional accountability, fill out a submission on the contact page and we can hop on a call and get started working together.
Most Common Mistake
The biggest mistake I've noticed is people going in guns blazing, attempting to make a Jurassic-sized lifestyle change overnight. I totally get the enthusiasm and I support you wanting to improve your health, but more often than not, it leads to burnout and throwing in the towel. Just recently, a client of mine told me they're embarking on an all-fruit diet for three weeks….. I dont think you need to be a fitness pro to know that this approach is not a smart one. When kickstarting your fitness journey, it's crucial to ease into it. Instead of setting an ambitious goal like hitting the gym o days a week to six days a week, let's start with a more manageable 2-3 days. Pair that with a realistic diet plan, like preparing 50% of your meals in advance.
Three Key Factors to succeed this year
Factor 1 Nutrition.
First key factor: nutrition. Lets start by understanding your “maintenance calories” – that's the amount of calories your body burns every day. Head over to this website (https://www.calculator.net/macro-calculator.html) and punch in your details. Select 'Maintain Weight' if you're aiming to stay the same, 'Mild Weight Loss' if shedding a few pounds is the goal, or 'Mild Weight Gain' if muscle-building is the focus. NOW with this info, pick three days a week to focus on foods that align with the data you received from the macro calculator. Once you find your rhythm, consider adding a fourth and fifth day after maintaining consistency for three consecutive weeks. It's seriously all about gradually building those healthy habits. Getting in the best shape of your life is simply just habit changes that anyone can do, play the long game and dont look for shortcuts.
Factor 2 Recovery
Second key factor: recovery. It's often underestimated, but getting solid sleep and managing stress play a huge role in your fitness journey. Adequate rest allows your body to repair and grow stronger. So, make it a priority to put those phones down and limit screen time, especially late at night. I know it's easier said than done, but trust me, it can make a significant difference. Create a winding-down routine before bed, maybe some light reading or a calming activity. Prioritize sleep to the best of your ability – it's a game-changer in achieving your fitness goals
Last Factor
The final and one of the most critical factors is having a structured training program. Coming in with a plan and keeping track of your workouts is key. Simply wandering into the gym and randomly hopping on machines won't get you very far. As a beginner, let's outline two days dedicated to strength training and one for cardio. Now, if you're thinking, "I'm aiming to lose weight, so I don't need strength training," I urge you to check out my article on why strength training is crucial for weight loss. Don't dismiss it and end up stuck on the elliptical every day, only to be disappointed with lack of progress. Below, I'll share the details of the two strength training days and the cardio day. If you want a neatly organized program with video demonstrations and all the essentials, fill out a submission on the contact page, mentioning your interest in downloading my fitness app. Without further ado, here's the program. Give it a go, and let's crush those fitness goals together!
Day 1: Full Body Push
Bodyweight Squat
Sets: 3
Reps: 12
Regression: Perform assisted squats using a stable surface.
Progression: Increase difficulty by holding a dumbbell and adding resistance.
Dumbbell Chest Press
Sets: 3
Reps: 12
Regression: knee push ups or wall push ups
Progression: Gradually increase the weight as you get stronger.
Lunge
Sets: 3
Reps: 12 (per leg)
Regression: assisted lunges or box step ups on a 6 inch or 12 inch box.
Progression: Add weights
Overhead Press
Sets: 3
Reps: 12
Regression: Start with lighter weights and focus on proper form.
Progression: Increase the weight gradually for added intensity.
Plank
Sets: 3
Duration: 6 seconds (progressively increase as you get stronger)
Regression: Perform a plank on your knees.
Progression: Extend the duration as your core strength improves.
Day 2: Full Body Pull
Bent Over Row
Sets: 3
Reps: 12
Regression: Use lighter weights initially.
Progression: Increase weight or incorporate a pause at the top of the movement.
Dumbbell Deadlift
Sets: 3
Reps: 12
Regression: Begin with lighter weights and focus on form.
Progression: Gradually increase the weight as your strength improves.
Lat Pull Down
Sets: 3
Reps: 12
Regression: standing resistance band row.
Progression: Increase the weight gradually.
Glute Bridge
Sets: 3
Reps: 12
Regression: Perform without weights initially.
Progression: Add resistance by placing a weight on your pelvis.
Plank
Sets: 3
Duration: 60 seconds
Regression: Start with a 30-second plank.
Progression: Extend the duration as your core strength improves.
Day 3: Cardio Day
Cardio (Incline Treadmill Walk or Steps)
Duration: 20-30 minutes on an incline treadmill walk or aim for about 10,000 steps during the day.
Additional Information:
If you would like additional assistance or personalized guidance, fill out a form on the contact section of the website.
Follow Mcclain_Personal_Training on Instagram and McClainfit on YouTube for extra tips and guidance.
Reminder:
Remember to warm up before each workout and cool down afterward.
Adjust weights and intensity based on your fitness level, and listen to your body.
Consistency is key, so stick with it and make modifications as needed
