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ASK THE TRAINER

Fitness advice for beginners

March 19, 2016

Q: I just started working out a few months ago. I have read so many articles on how to get in shape that I’m somewhat confused on how to make a proper workout plan. Do you have any advice that would help guide me on my way?

A: Getting in shape can sometimes be difficult because there’s a massive amount of information floating around. Sifting through it to find the program that’s right for you can be like trying to hit a piñata with a blindfold on.

So take your time, start slowly, and use simple basics to build a solid foundation before moving on to fancy workout regimens.

Keep it simple

Beginners should concentrate on the basics - learning proper form and mechanics before trying advanced programs and exercises with complicated movements. This is because untrained lifters respond to working out very quickly, and they benefit more from learning how to activate muscle fibers and do movements correctly than they do from thoughtlessly switching exercises. If you are new to working out, pick eight exercises - one for each of the major body parts - and combine them into a full-body workout to be done three times a week with one day of rest in between. Complete this for six months to a year, switching in a few more advanced exercises every three to four weeks.

Less is more

Too many people do endless sets and repetitions, believing volume is the secret to getting in shape. The problem is, they never allow their muscles to repair, and they quickly hit a plateau. It’s important to understand that rest is just as important as working out, and you have to give your body time to recover or it will not respond the way you want. Once you understand how the body repairs and adapts from tough workouts, you can use this to promote a faster gain in strength, size or weight loss by cycling intensity and rest periods.

Add weight, not reps

Another common mistake is adding reps to weightlifting exercises instead of weight. I still believe the eight- to 12-rep range is the best for building muscle. Since muscle is the metabolic engine for fat burn, it's perfect for losing weight as well. As your workout gets easier, add weight and continue to use perfect form to challenge yourself and force your body to adapt to the workload. You can build a leaner body and a more efficient metabolism that burns fat 24 hours a day by following this one rule. Adding more reps will not have the same positive effect.

Don’t neglect diet

One of my favorite sayings is, “You can’t outwork a bad diet.” If you truly want to get results for your time in the gym, you must change your eating habits. The secret to achieving your goals always depends on the food you put in your mouth. If you are not willing to give up things that are unhealthy, you will be one of many people who work hard but have nothing to show for it. Instead, reduce sugar and processed foods, and replace them with lean proteins to build and repair muscle and quality carbohydrates to fuel your body through tough workouts.

Don’t change up too fast

Take your time and learn how to do exercises properly. Resist the urge to change your workout too fast because it takes time to learn how to perform exercises correctly and isolate the muscles you’re trying to work. Also, you need get good at each movement, and if you rush on to different things too fast, you’ll never master the basics. Think about a baseball player learning to hit a ball. It’s a never-ending process, and a couple weeks of batting practice will not yield a home-run hitter.

Have a measurable goal

It’s important to have a specific, attainable gain in mind and periodically measure progress so you will stay focused and motivated. Once you reach your first goal, re-evaluate and set a new goal. For example, maybe your first goal will be to be consistent with your workouts during the month of April. Then in May, you might decide to drop an additional 2 pounds. Remember, little goals add up to big accomplishments and help guide you in the right direction.

When starting a fitness regimen, don’t try to bite off more than you can chew. Instead, start with basics and work your way to more complicated exercises and programs, and you are more likely to make fitness a lifestyle not a phase.


Chris Antonio is a personal trainer and former world-class weightlifter. He has been lifting for more than 20 years and has trained a wide variety of clients ranging from All-American athletes to the average person trying to get into shape. To send a question to the Ask the Trainer column, email Chris at Askthetrainer@antoniostraining.com or check out AntoniosTraining.com for training tips, news and inspirational stories.

 

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