Okay you are a beginner, first day in the gym ever! Or first day in the gym for the 4th January in a row, or you’re staring at your ‘home gym’ that you were so proud to set-up a few years back (we don’t care how long ago, we don’t judge…). The treadmill, elliptical, bike or rower has unfortunately become more of a clothes’ hanger than a cardio machine.
I’m sorry, I know the above paragraph is the typical ‘trainer writing about how people are lazy and don’t workout, and now he’s gonna tell us to get off our lazy butts and…. blah blah blah’. But before you decide to stop reading, just wait and hear me out until the end of this article, or at least the intro.
I really do mean well. And be honest with yourself, are you guilty of falling into one of the categories listed above? I’ve been a personal trainer for 12 years and to be completely honest with you, I’ve struggled with workout consistency at times too. In fact, my fiance and business partner, Shelley and I just got back from a 2-week family vacation in Florida. We missed a month, a full month of no workouts.
I know that may not seem like a big deal to you if you haven’t done any form of exercise in years, except maybe chasing your kids around the house, if you have any (F.Y.I. – Wrestling with my 11 year old step-son is DEFINITELY a workout, so for the parents out there, maybe you are more active than you think!). But, keep in mind, it’s all relative. For us, we had been really consistent with our routine for close on a year when this happened, so it was difficult to get going again.
So if it’s been months, years, or even decades for some, then I have sincere empathy for you. It’s really hard to get going with exercise, working out, strength training, or whatever you want to call it when you have been away from it for so long, or you have never really worked out much, but you finally want to start. Googling the benefits will get anyone eventually 🙂
Take a Deep Breath
Ahhh Google…. You can be so helpful, yet so overwhelming all at the same time. All fields and industries are constantly evolving and changing, especially in the information age. And of course, the Health, Nutrition and Fitness industry is no different. As people that work in the field, Shelley and I can’t keep up with it, for example:
- What’s the best workout plan to follow? A quick Google search will show you the possibilities are endless. All types of strength training programs, Cross-Fit Classes, Yoga, and Pilates. There’s a lot!
- How should I eat? Again there are so many diets: Keto, Paleo, Vegan, etc. All are different, all claim and can produce results.
- What Supplements should I take? ……..we aren’t going there yet, that list is way too long and WAY too unregulated!
- I want to make it clear I’m not knocking or putting down anything I have listed above. I’m just acknowledging how much is out there and how it can be confusing to someone trying to figure this whole exercise thing out.
See what I mean. Now that I have completely overwhelmed you, and myself, let me tell you a couple of things that never change:
- The Human Body does not, I repeat, does not change! The way it moved 10,000 years ago is the way it moves now. A basic workout program, and strength training program in particular, should simply reflect this (I will elaborate on this in future posts).
- The way our body breaks down food has not changed either. There are so many diets out there you can follow, but they all have one thing in common. They get you to focus on better Food Quality. Eating healthier food will make you healthier, and chances are, you will also lose fat! Yes it really is that simple.
- Supplements? Again, this is a hugely unregulated industry. There are some we recommend, but our list is short. We’ll come back to this in later posts.
YouTrainYou – Simple Advice for Beginners, and Everyone
Our main goal with youtrainyou.com will be to help give simple workout and Nutrition advice, without confusing you.
Shelley and I workout exclusively at home, and have now for over 2 years. We use a few pieces of equipment, and workout 4-5 times a week (strength train 3-4 times a week, and do some form of cardiovascular exercise 2 times a week). Cooking healthy food is a big part of our lives, but we also love cooking some not so healthy treats too (our 11 year old loves Friday night Nacho Night). We try to drink lots of water, try to get good rest (two kids…) and spend time together as a family.
We aren’t here to tell you that our advice is the best, and that we have all the secrets to getting results. What we are here to do is tell you what works for us. Working out together as a couple helps us to stay on track a lot. We keep each other accountable, and we push each other.
We are new to sharing our knowledge and experience online, but we are excited to share it with anyone that wants to read it. We know we can help, because we have helped ourselves following what we are going to teach you here at youtrainyou.com.
The Hardest Part is Getting Started
Not a lot needs to be said here. Just like anything worth having in life, getting results requires hard work. You need to sweat, you need to push yourself, and you need to do it consistently to see results. That’s it, but the feeling after a good workout is a healthy addiction.
As for Nutrition, depending on how much you like to cook, and your budget, it could be really easy (we live in the age of Hello Fresh), or it could be more challenging. Shelley and I love to cook, and if you do too, great. If you don’t, then maybe it’s time to learn a new skill? One thing that actually is true, healthy food can be delicious. And again the feeling of eating healthier over time has a qualitative effect on your mood, energy, and best of all on your wasteline.
Trainer or no Trainer, That is the Question
We are all a beginner at some point. Shelley and I were beginners to strength training when we started, and beginners to personal training when we started. In fact, I worked at a gym for a year and a half while I was in school and didn’t train one person. I was terrified I would either hurt someone, or give bad advice.
And it’s taken me 12 years to start sharing my knowledge online, so I’m a beginner to this, and it is a little scary. Thank you for the push Shelley…
Getting a personal trainer comes down do a few things. Number one is budget. It’s not cheap to hire a personal trainer (trust me, I know, I am one!). But if you can afford it, go for it. It will help with accountability, as well as how to put together a good program (as long as your trainer is credible).
You can also find a tonne of information online. Again, trying to figure out what is credible, and what isn’t can be difficult. That’s where we will come in. Our advice is credible, and it’s based on experience, that produces results. We aren’t saying that other advice you may find isn’t good, or right, just that if you follow what we teach you, it will work for you.
Welcome to the Journey
To recap; There is so much information out there on how to start working out, eat healthier and get in ‘the best shape of your life’. Here are some points that will help you get started:
- Strength Training 2 times a week is a realistic goal for most beginners (including our clients) and will lead to results in the first 30 days (yes, just 8 workouts). The results might be more energy, feeling stronger with everyday activities (i.e., carrying in the grocery bags), or even a few inches off your waist. Maybe you have some equipment at home you can start using. Or perhaps you want to join a gym, do it. Or if you have a membership already that’s like your Netflix bill, maybe get in there and use it.
- Write down everything you eat for 3 days. Assess it yourself. Seriously, you aren’t as much of a beginner here as you think. Pick 1 food that probably shouldn’t be there, and add 1 food in that definitely should be there (i.e., more vegetables with main meals).
- Drink more water. Aim for 1/2 your bodyweight in ounces per day. That’s 100 ounces if you are 200lbs. This will help with your energy more than those extra cups of coffee.
- Go to bed earlier. 15-30-60 minutes, whatever your schedule can allow. We all need more sleep. Shelley and I are parents so I know getting a solid 8-9 hours a night isn’t easy (or impossible….lol) . Just aim to get more, and that starts by getting in bed earlier.
- Keep coming to youtrainyou.com and follow our advice. C’mon, you knew we were going to add that in 🙂
Feel free to leave a comment in the comments section below. We love questions, so feel free to ask.
Rodney and Shelley