If you scroll through social media during January, you’ll notice a lot centers around fitness, weight loss, supplements, and miracle shots. If you’re somebody starting out and has no idea what to do, this can be so daunting and confusing, you may not even want to start.
What I’m going to do is simplify this for you.
If you’re starting out and absolutely have no idea what to do, start walking. How long? You make up the distance. Take your dog (who needs the walk too) around the block every day. When that becomes easier, take two laps. Keep progressing until you can safely go to a park and walk 1+ miles.
Is nutrition confusing you? There are dozens of diets and strategies out there and they all have worked for somebody. Will it work for you? Nobody knows unless you try it. What a lot of them have in common are to eat whole foods, eat a lot of protein, take away the sodas, iced teas, and candy, and drink plenty of water. Here’s a tip. If you’re eating ice cream every night before bed, start there.
What should I do at the gym? Admittingly, I’m bias here since I own a gym that specializes in personal training but if you don’t know what you’re doing, get help. If that’s not your style, no problem. Most gyms offer a 1-1 session with one of their coaches that show you how to use some of the equipment to at least get you started. When I first started out, I did that. Is it the greatest? Absolutely not but it will get you started.
Whatever you choose to do at the gym, start slow. 2-3 times a week at 30-45 minutes is a good start. What I would not do is download an exercise program from a fitness model and attempt do it. Start with 1-2 sets of 8-12 repetitions. You more than likely will be sore in the beginning but as time goes, this shouldn’t be an issue.
We always get asked about supplementation. Like everything, the answer is always a case by case response. But if you pressed me for an answer, I do believe most people should be on a multi vitamin. If you’re nutrition has taken a back seat in the recent years (or decade), you would probably benefit from a multi vitamin. Whatever you do take, just make sure they’re from a reputable company. With supplements, you’ll get what you paid for. If it’s on the cheaper side, it’s probably not as high quality. At First Capital Gym, we carry Thorne supplements because of their reputation and commitment to quality.
To recap, if you’re new to fitness and want to start living healthier, follow the points below:
-Start out with walking. Progress as it gets easier
-If you don’t know what you’re doing at a gym, get help. If not, 2-3x per week should be good for someone starting out.
-1-2 sets of 8-12 reps is usually a good start
-Don’t complicate nutrition. Whole foods, protein, decrease/eliminate sugar, and drinking water is a very good start.
-Get a multi vitamin from a reputable company like Thorne.
Are You Over 40 And Looking At Getting Healthy, Leaner, And In Shape? If So, Come Try Us Out With Our 6-Week Personal Training Experience!
First Capital Gym is York’s only gym that specializes in fitness over 40. We provide personal training and small group personal training programs. We are conveniently located in East York on Industrial Highway.
Michael has been working with clients in the gym and countless adults in a physical therapy setting since 2013. He spent 3 semesters working at Towson University with student-athletes from nearly every sport at the school. He served as the Strength and Conditioning Coordinator for Kennard-Dale High School during the 2019-2020 school year. His goal is to always get better and give you the safest and most effective use of your time at First Capital Gym.