Beginners Guide to Fitness (Quick & Easy Read)

Want to get fit but don’t know how to start? 3 things. Diet. Exercise. Sleep. These are essential factors that we need to educate ourselves in. There are countless fad diets and types of physical activities on the internet.  What matters most is find something that works for YOU. This post will more or less help you start if you’re clueless where to begin.

Beginners Guide to Fitness

#1 DIET

Total Calories  = Protein + Fat + Carbs

• Want to lose weight/fat? – Cut calories, keep protein high
• Want to gain weight? – Eat more, keep protein high
• How to compute my calories? – IIFYM Calorie Calculator
• What diet worked for you? – My Experience on Fad Diets (what worked and what didn’t)

These are complicated, anything easier? Pick one or more below:

• Stop drinking sugary drinks
• Drink water instead
• Avoid eating processed food
• Minimize eating high sodium chips
• Eat more whole foods (home cooked, unprocessed)

#2 EXERCISE

Find something you enjoy doing. It doesn’t have to be going to a gym. You can try different physical activities listed below and explore what makes you happy. I found mine in weightlifting 🙂

• Walking
• Jogging
• Indoor Cycling
• Zumba
• Crossfit
• Bodybuilding
• HIIT (High Intensity Interval Training)
• Weightlifting
• Kettlebells
• Pilates

These are complicated, anything easier? I love recommending the 7-minute workout for beginners

7 Minute Workout

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done. (Source: NY Times)

#3 SLEEP

Studies have shown that when people don’t get enough sleep they: Have increased levels of a hunger hormone called ghrelin and decreased levels of the satiety/fullness hormone called leptin, which could lead to overeating and weight gain

In other words: Lack of sleep can make you fat.

Final Thoughts

The hardest step to take is the first. JUST DO IT. Stop scrolling, start doing. Don’t feel overwhelmed by thinking too much really on specific diets or exercise. Start with one goal at first. Walk instead of riding a cab if possible? Cut down the soda and hydrate with water instead? Results of these changes will be slow but our health and fitness will improve nonetheless.

Fitness is a lifestyle, not a journey. What matters is we all begin somewhere.