4 Steps How to Start Working Out
Starting something new is always challenging. A new job. A new school. A new relationship. Even people with tons of self-confidence can feel apprehensive when starting something new. One of the most intimidating things for anyone can be starting a new workout or joining a new gym. No one wants to feel self-conscious, especially if they’re trying something new.
Allow me to give you 4 helpful hints to make your new workout a success.
1. Do Your Research: Find a gym that’s right for you. Not just right for your budget, but right for your lifestyle and workout needs. If you’re someone who likes to workout very early in the morning or very late at night, make sure your gym offers the hours you need. If you plan to take a lot of classes, find a gym that offers the classes you’d like to try and see if you can get a 7 day guest pass to try the classes out before you sign up for a membership. If you prefer to workout with people of a similar age group, make sure you check out the gym during peak hours to see who will be sharing your workout time.
2. Pay Attention: When you’re at the gym, look around and see what’s going on in your environment. Is everyone doing fast-paced, high-energy workouts when you’re looking for something a bit more sedate? Even the little details matter. If you hate bringing your own towels to the gym, then make sure the gym has a towel service. Simple things how clean the changing rooms and restrooms are can make a big difference. If the gym facilities and equipment don’t look clean, then you know they definitely aren’t clean.
3. Find the Right Workout: Think about what you want to achieve with your workout. What are your goals? What are your capabilities? If you’re starting from a place of relative inactivity, don’t try a spin class or a high intensity group workout right away. Start slowly, by building up your core muscles and cardiovascular strength. I like to say “Crawl, Walk, Run.” You don’t start out training for a marathon by running 20 miles for your first workout. When you lift weights you should be able to do three sets of 10 – 12 reps of a single exercise, taking a 30 second rest between sets. Your muscles should feel fatigued. If 10 – 12 reps seems easy, add a small increment of weight for the next set.
4. Ask for Help: Don’t ask every person in the gym to help you adjust the equipment, or demonstrate an exercise. Get help. Work with a personal trainer to show you how to exercise properly, adjust equipment correctly, even which order to do your exercises matters. It’s worth the investment in a certified personal trainer to know what you’re doing and how to do it, in order to achieve the results you want. Contact me today for a consultation and get your body and health back on track.
In addition to a muscular body, you’ll achieve levels of strength, athleticism, and cardiovascular fitness that you never thought possible! Build muscle and superhuman power by training with Mr. America Jason Kozma.
Matt leg pressing 1300 lbs!
Creating a Training Routine
You’ve heard me say how important it is to break out of your routine in order to see better results. However, it’s just as important to create a great training routine as a foundation for your body and health. Let’s start with the basic routine. These are the 4 cornerstones to a great base from which to build a training routine.
4 Key Elements To Your Training Routine
1. Nutrition: It’s not enough to eat the right kinds of food; lean protein, fruit, leafy green vegetables, whole grains and good carbs. It’s about eating the right combinations and having small meals throughout the day.
When new clients start working with me and my team, they’re often surprised at having to eat 5 smaller meals throughout the day. Many of them complain, at first.
Once they get into the habit of eating smaller meals more frequently, most of them are much more satisfied and see results quickly. Why? Smaller meals allow your body to increase metabolism throughout the day, burning more fat than with fewer, larger meals. You know how you feel sluggish after a heavy dinner? Well, your body can’t work fast enough to digest the food properly and you wind up feeling tired and lethargic.
2. Workouts: The key to creating a solid workout routine is making the time to work out. People who see the most success, and longer lasting results, in achieving their weight loss goals are the ones who stick to a weekly workout plan with a personal trainer, or in small group classes. They know they have an “appointment” to work out and are far more likely to actually get to the gym on time and prepared for a workout.
It’s hard to come up with an excuse not to get to the gym or class when it’s already added to your daily calendar. Don’t believe me? Try it yourself and see what happens. When you create time to work out you’re far more likely to actually workout than if you tell yourself “I should go to the gym after work.” You can find plenty of excuses not to work out, if you give yourself the opportunity.
3. Cardio: Find the time to get your cardio in every day. Telling yourself “I’ll do it later” is an easy way to avoid it altogether. If you set your alarm 30 minutes earlier, wake up and take a walk, go for a run, a bike ride or a swim. It’s that simple.
4. Supplements: Multi-vitamins are good place to start. Make sure you’re getting enough calcium and minerals as well. Some of you may need glucosamine to help rebuild cartilage and ease joint pain. For those of you building muscle mass, there may be different requirements.
Check out my online store for great deals on the highest quality supplements available. When you create and consistently execute a well designed training routine, you create the foundation for great health. Establishing these fundamental basics allows you to reach your goals for optimal fitness.
Contact me today to find out more and create a training routine that works for you.
Sample Exercise: Hammer Curls
Hammer curls focus on the outer biceps, which is why it is a great exercise to use along with the dumbbell and concentration curl. It’s performed similarly to the dumbbell curl, except your palms will be facing each other.
Stand up straight, hold a dumbbell in each hand, and keep your arms to the side. Now raise one dumbbell up towards your shoulder while keeping your palm faced towards your side. Once you reach the point where the arm can no longer bend, slowly lower it back down and repeat with the opposite arm. The recommended number of reps depends on your current fitness level, but will generally be eight to twelve. An alternative way of performing this exercise would be to curl both arms at the same time.
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