New year exercise dos and dont’s
Firstly its the new year we all have good intentions, starting with being a “new you.”
I want to stress how important it is to exercise properly so you do not become demotivated, and you get the results you want.
If you haven’t exercises before then you need start at a beginners level. Your not going to be running a half marathon in 8 weeks.
If you dip in and out of exercise remember you may have lost most of your fitness gains. Especially if it’s been a while so ease yourself back in gently. Don’t pick up where you left off.
1. If you want to lose weight you need to be lifting weights. If you unsure about how to use weights or machines then most gyms offer inductions or you can hire a personal trainer like myself to help. Resistance machines are a good place to start if your new to exercise. Then you can move onto free weights once your stronger, got more balance and joint stabilisation.
2. Make sure you technique is correct. If it isn’t you can soon injure yourself and that will stop any progress. You don’t want to do your back in and cause yourself harm.
3. Make sure you have rest days. You need at least 1-2rest days a week. If your a beginner to exercise you will initially need maybe 3-4 rest days. This is becuase your body will feel sore after sessions and needs more time to repair. As you progress and strengthen you can add more workout days in or longer sessions.
4. Listen to your body. If you really fatigued then pull back, have an active rest day and don’t push yourself too soon.
5. Don’t feel you have to be in the gym for hours. If you want to be more active and fitter you just need to move more. You don’t even have to join a gym. Run or walk to work or on lunch breaks go out. Do a home weights workout or get up and do 30mins before work and 30mins after if you cannot give an hour in one go.
6. Don’t eat extra food thinking you have earnt it. You burn a lot less than you believe you have. A nutrition plan or knowing how many calories you need a day is key to fueling right.
7. Don’t let other people put you off in the gym. It can be an intimidating place but everyone is too bothered worrying what they are doing or how they look. We all started as a newbie in the gym at some point. You are there for you. Do it for you no one else.
8. For the ladies – don’t be afraid to lift heavy weights. If you want to get more muscle definition then you need to lift so you push your muscles. Using 1kg dumbells for over 20 reps is a waste of time and isn’t pushing yourself. Less is more when it comes to reps. If you can just about get 10 reps out that’s fine build up to 12 reps then increase the weight. If you don’t push those muscles you won’t be stressing the body to change and adapt. Definition in muscles comes from using them 💪🏻
9. Make sure you drink water. You need to drink to replace fluid lost through sweat. You don’t want to feel faint and dizzy because you haven’t drank and then be unable to finish your session. Aim to drink every 20mins taking a few sips or 100ml at a time. Don’t start a session dehydrated either.
10. Don’t weigh yourself everyday. Do it once a week at the same time and in the same clothes or naked. Don’t weigh yourself after a heavy meal the night before and don’t get obsessed with scales. Muscle weighs heavier than fat so you may lose 3lb of fat but gain a few pounds of muscle. This is how people look better but don’t necessarily change weight. Go off measurements and how your clothes fit and more importantly on how you feel and look. Body confidence is so much more than a number on a scale.
Hope these little tips help.
If you need any help or have any questions please contact me