If you want to exercise there are a number of fundamentals of starting exercise you have to keep in mind. If you get all of these correct you will find yourself getting the results you want. You must trust the process that you have entered into. It isn’t a short process, this is a journey for the rest of your life. You only have one body so treat it well and you will be healthy.
Move every day
Moving everyday will help you stay active, by keeping your body fresh it will kickstart your body into burning calories. Just doing this will make you lose some fat. However, you must start to incorporate all the fundamentals of starting exercise.
If your movement every day is a walk then that is brilliant and you should keep this as a base for all exercise. If you feel like some days you’d like to run for 30 minutes it will also be beneficial. Any movement will help you whether it’s a walk, run, cycle, swim or climb. The idea is to keep the body moving.
Weight train 3 times a week
By adding weight training as one of your fundamentals of starting exercise, it will give you loads of benefits. The big compound movements that use the big muscles in your body will work best, especially as your just starting. You will want to learn how to deadlift, back squat, overhead press, bench press, bent over row and pull up. These will make your bodies foundation strong and then you will start to see a change in your body’s composition.
Eat a healthy diet with proteins, carbs, fats, fruit and veg
You want to forget what diets the world has told you about because most of them are just out to make money and help you a little bit. If you want to help yourself the right way you will make sure your diet is as natural as can possibly be. This means eating fresh meat and fish for your proteins, organic fruit and vegetables, healthy fats and whole grain/slow release carbohydrates.
If you do this every day you will see your body get strong, feel healthy, lose excess body fat and make your body work as it is supposed to. However, you’ve also got to remember if you have something that isn’t particularly good for your body. It doesn’t mean you stop all together just let the moment pass and keep on going with the great work you’re doing.
If you want to lose fat, start a calorie deficit
If you want to lose the excess body fat you have on your body you still need to eat well as I have outlined above. But you have to make sure your in a calorie deficit to do this. This means taking away some of the carbs and fats in your meals. Not all of them because you will need them to function. I would start with a small deficit of say 200-300 calories and see how things go. This is manageable and you will want to see 1lbs of weight lose each week. Whereas, if you see more you want to slow it down a little because you’re going to quickly.
The time you want to start your deficit is when you’ve sorted out what your diet looks like. Once you have made sure what your body really needs only then should you start the deficit. This is because you will start to see a weight lose and body change by just making sure your diet is healthy.
Sleep 7-9 hours a night
Having a good night sleep is essential to your body to recover body tissues and to energize your body for your workouts ahead. It also plays a big part in hormone production which if not balanced properly can leave you stuck and in a plateau. By getting the right amount of sleep will give you a kick start into either building muscle, losing fat and feeling great all together.
Stretch your body daily
A tight muscle has a harder time growing or transforming itself. Whereas, a stretched and mobile muscle will have space to grow. Flexible and mobile muscles also give you the ability to perform a movement correctly which is going to activate the right muscles for every movement you do. Most people can unlock strength and power by stretching a little bit more.
The only thing you have to be aware of is that you don’t want to be to flexible without strength because sometimes this can lead to injury. As long as your mobile enough to perform the movement correctly and create enough force to push up from a movement you will see better results.
Mobility also come into play with everyday life and that’s why it’s one of the fundamentals of starting exercise. If you have poor shoulder of hip mobility this can put more pressure on your joints which can lead to other injuries or pain.
If you’re thinking of starting to exercise then use these fundamentals to help you. Start with 2 of them and then build another one into your lifestyle. This way it will help you get on track and stay on track without yo-yoing in and out of exercise.