Before You Get Started
Getting started with working out can definitely feel like a daunting task- especially if exercise is completely new to you. It’s important to have your head in the right place before you begin and to understand the pitfalls people often face.
You should have your “Why” clarified. Want to start working out to lose weight? Build muscle? Or Improve your Mental Health?
In this post-How to Get Started With Working Out, I provide you with very practical tips. That if you follow, you’ll be well on your way to consistently working out.
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It’s Okay To Take Small Steps
Working out and getting fit is similar to other things you do in your life. To be successful and get results, you must be consistent. This may seem like a no brainer, but from my experience this is the #1 reason that people don’t get the results they want. In my experience, it’s easier to be consistent with small steps. You ensure you get those down first and then you build on it.
The New Year is always flooded with those saying they are going to get into the best shapes of their lives. The gym is packed the first several weeks in January and then by March, the gym numbers go down. Often, the reason people fail is because they are trying to make drastic changes in a short amount of time. When they do not see results in that time frame they give up.
It may be tempting for you to make progress as quickly as you can, but you need to be honest with yourself about your limits. Consistency is absolutely key! Start with a goal of working out 2-3 times a week or even ONCE if this is what you need to not feel overwhelmed. Then gradually increase as you get more comfortable.
This is better than saying you’re going to work out 1 hour every day and then not following through. Remember~ this is a change to your Lifestyle as well. Working out requires more time. You have to make room in your life for exercise. Here is an article on Time Management if you need more help in this area!
The take away here ~. Consistency beats intensity any day. It’s better to have a moderate workout you can stick with than an intense one where you end up getting injured.
Be Patient
This is related to the point above- changing your habits to work out consistently is going to take time. You must be patient! Do NOT give up before you start seeing results. Keep in mind how long you’ve been out of shape. So, you must have realistic expectations.
For instance, if your goal is weight loss then the general guideline for losing weight safely is 1-2 lbs per week, or 4-8 lbs each month. Losing weight faster than this can lead to Yo-Yo Dieting. I know of someone who every few years will lose all their weight and then gain it back within a year. They work out hard, 5 days a week etc. and cut out all junk food when they are in their weight loss mode. Then, once they lose the weight so they are so burnt out, they stop working out completely and then gain the weight back. The cycle continues..
If your goal is to build muscle, then this is going to take longer than you may expect. The general guideline on gaining muscle with consistently lifting weights is to gain at most 20 lbs of muscle in one year. This is less than half a pound a week.
Finally, keep in mind that gaining muscle and losing weight can be in opposition to each other. If you are looking to do both at the same time, then results are going to take longer. It’s best to focus on one or the other. Accomplish your goal(s) in that area and then move on to the other one.
Fitness Foundations- 80/20
I like to apply the 80/20 rule to fitness. In a nutshell, this means that generally speaking 20% input/effort creates 80% results/outcomes.
There are a thousands of ways to workout/be active/stay fit..but they all come down to the following 20% :
1) Losing Fat
2) Gaining Muscle
3) Strength/Resistance Training
4) Cardio/Aerobic Training
5) Improving your Skills (Agility, Speed, Stretching, Balance, Coordination, et)
6) Diet
Keep these fundamentals in mind when you are planning your goals for working out. This will help you to simplify the process and make it easier for you to set goals that you can be consistent with.
Here are more specific/practical examples of the above points on how I apply the 80/20:
I can’t always do my favorite activities which is to go hiking or mountain biking. So, one of the ways I simplify/maximize my workouts/life when I am short on time is put my dog on a leash, grab my small weights and go for a quick 20/30 minute walk in my neighborhood.
My dog needs walked every day anyway so I want to maximize this opportunity. I incorporate the strength into my walk by bringing my weights. I may look silly but I will do different arm exercises while walking. I am getting cardio/resistance training at the same time.
I will stop at the park occasionally during these walks and also do leg exercises (Example: squats, lunges, and tree sits). Reps actually bore me so I will mix those up even. 5 squats and then 5 lunges, and then 1 minute tree sit. Repeat 3-4 times. You get the idea. Once you know basics then don’t be afraid to create workouts that you enjoy!
For my diet, I have completely stopped eating fast food, I don’t drink soda, I eat fruit for a snack, and eat half the amount of bread that I used to. I eat two times a day, plus a shake. Main meals include chicken, beef or pork with beans/vegetables.
Oh – and if I really want chocolate cake, I make it from scratch myself. This is how simple it can be. I am not counting calories, planning strict menus weeks in advance, or restricting myself completely from dessert. 🙂
Now- I am more on the fitness motivation side of things. I am not pretending to be a nutrition expert on this site. I have been able to maintain my weight for a long time with this type of diet though so I wanted to share my experience. If you have a lot of weight to lose, it may be in your best interest to meet with a Nutritionist and have a more detailed plan.
>>>>Check out the articles HERE for ideas on different exercises/workouts. <<<<<
>>>>For more in depth information on setting fitness/workout goals, check out this resource- How To Set Goals For Outdoor Fitness & Adventure. <<<<
Staying Motivated
Once you start workout out, tracking your progress can be very helpful. Use apps, journals, or even a simple spreadsheet to document workouts, diet, and other milestones. Celebrate those small victories. Ran that extra mile? Nailed a tough yoga pose? Give yourself a pat on the back!
Obstacles will arise, but it’s part of the journey. Whether your schedule is hectic or your just not feeling motivated, having strategies to overcome these hurdles is key. Plan ahead for busy weeks, and mix up your routine to keep things fresh and exciting. A little variety can prevent burnout and keep you eager for the next workout.
Having a workout buddy or joining a fitness community adds a layer of accountability and makes workouts more fun. It’s easier to stay committed when someone else is counting on you.
Plateaus happen to everyone. When progress slows down, try changing up your routine. New exercises or different intensities can reignite your fitness fire and challenge your body in new ways.
Don’t underestimate rest and recovery. Your body needs time to heal. Incorporate rest days into your schedule to prevent burnout and injuries.
How To Get Started With Working Out Summary
What an exciting journey it is to start working out! Be realistic about your fitness and where you need to start. Taking small baby steps will help you be consistent and build up confidence as you make progress towards your goals. Remember to just keep workouts simple- and incorporate the 80/20 principle.
If you do get discouraged along the way, keep a positive outlook and don’t give up! You may have days where you are not motivated, but keep your workouts going. Over time, working out will become a lifestyle and something you WANT to do an HAVE to do.
Have other ideas on how to get started with working out? Would love to hear them! Please leave a comment below. Thanks for reading and have an Amazing Day!!