Fitness Beginner's Guide To Getting Started Started
May 1, 2018
The first month of your fitness journey is spent building your foundation for future gains. While you’re not going to reach your full transformation in 4 weeks, you can definitely make some amazing progress inside and out. With an effective plan and consistency you’ll see and feel some big changes.
Plan out your time to maximize it.
What you don’t want to do is drag your ass all the way to the gym only to bounce around from area to area because you’re not really sure where to start. Making a plan before you go will keep you focused and help you track your progress.
Following a plan will take the guesswork out of making sure you’ve hit all the areas you want to target.
Plan week one’s gym time with a variety of activities but don’t over do it. You want to learn what works for you but you don’t want to overload your time trying out every single thing. Remember, your fitness routine needs to change often, not just to keep you interested, but to keep your body guessing. So there’s no need to do it all at once because you’re always going to be switching it up and building on what you start with.
Week one should be spent establishing your routine. Create a morning routine that works for you and starts your day on the right foot. I talked about some essentials to my morning here . Pick the time of day and which days you’ll be hitting the gym and try it out this week. Make any adjustments you need to and remember, you can’t force change. If you’re a night owl, don’t force yourself up at 5 am just because you think that’s what you see other people doing. Make your routine work for you, not the other way around.
Week two is when you’ll really dive in. This is the week that’ll make or break the rest of your month. Now that you’ve done the research and made the plan, the only thing left is to just do it. The fun of everything is starting to wear off and this is starting to feel like work, but just keep going. They say 14 days is how long it takes an adult to form a habit and by the end of this week your habits should start getting you closer to your fitness goals.
Week three is the week where you can start to push yourself physically. You’re starting to build up stamina in the gym. You’re realizing kale really doesn’t taste all that bad. And hey, you’re starting to actually feel really good. Keep going.
Week four is a tricky one. You’ve formed some really good habits, and are making some visible progress. This is where it gets really tempting to take more breaks, give yourself more leeway and over reward yourself- leading to having to start the cycle all over again. This is the week to really throw it into overdrive and maximize your effort so you can start to take your fitness to the next level. You’ve done all this work up til now, don’t let it be for nothing.
By the end of week four if you’ve remained committed and and stayed away from excuses, you’ll have a really strong mindset formed. You’ll be able to see some amazing progress in your before and after photos and you should be really proud of yourself. At the end of week four you can start to reassess your gym routine and whether you’re updating your workouts with a coach, trainer or doing it on your own, the idea is to keep pushing and moving forward.
Take each month as a new opportunity to rock it and I promise you, you won’t feel like a beginner for long.