Nowadays we find ourselves bombarded with fitness advice, exercise techniques and training programme after training programme. But becoming fitter and stronger doesn’t need to be a complicated or overwhelming experience.
No matter what you are training for or what your fitness level may be, it is easy to improve using a simple progressive workout structure.
Below you will find our top tips for getting started and achieving your health and fitness goals.
- Set Your Goals
It sounds a bit obvious but the first thing you should do is decide what you are training for and what you want to achieve. This should involve setting a range of relevant goals which can consist of the smallest achievements right up to something much larger.
Whether you want to lose 1 pound or lose 100 pounds, do one pull-up or do 50 pull-ups or maybe you just want to feel more mobile and fitter. Start by setting a range of short, medium and long terms goals and note these down. It is very useful to have these to look back on and setting your goals will also help you structure your training with relevant exercises and techniques.
- Master The Basics, Then Build
No matter who you are it is extremely important to master the basics and create a solid foundation from which to build and improve. Start training with simple bodyweight exercises and master technique before adding weight or introducing more difficult variations.
Begin with simple movements such as squats, lunges, press-ups, sit-ups, dips or jumps. Become proficient and start to progress slightly each time you train. For example if you complete 3 sets of 15 body weight squats then aim for 3 sets of 20 reps or maybe 4 sets of 15 reps the next time you complete a similar training session.
As well as body weight exercises, include cardio such as running, swimming, cycling, skipping or hiking to improve your cardiovascular fitness. Resistance training and cardio compliment each other very well and including both in your training will help you improve quicker.
- Progress Each Workout
No matter what exercises you are performing or what style of training you are doing, the key to improvement is applying progressive overload. Progressive overload involves you working harder than you did before in order to create a new stress stimulus to which your body systems will adapt to. Progressions can be big or small but as long as you push yourself that little bit more then you will see results over time. If you work hard, record your workouts and up the ante the next time around, then you will improve and better yourself.
Whether your progression is an extra set or rep, a heavier load or reduced rest time, it will help stimulate improvements in your fitness and performance. For more information and examples of progressive overload view our Progression Blog Here.
- Eat, Sleep, Train, Repeat
In order for your body to recover and adapt to training you need to be getting your nutrition right as well. Sufficient energy, vitamins, minerals and protein must be obtained from your diet in order for the body and muscles to recover and grow effectively.
Our team at Gym Logger likes to track their diet using My Fitness Pal which is an extremely useful tool for calculating your ideal calorie intake and macro splits depending on what you wish to achieve in terms of weight loss or gains. The app will also help you understand portion sizes and the nutritional values of different foods and recipes.
As well as the right fuel you should also ensure you are getting between 7-9 hours sleep for optimal fat loss and muscle recovery. Sleep deprivation can actually hinder muscle recovery, decrease performance and even affect your mood.
- Be Patient and Persevere
Changes to your body composition, strength and fitness will not happen overnight. You need to be patient and consistent for weeks and months in order to achieve results.
If you are serious about your goals then make your training part of your daily routine whilst continuing to track and progress your workouts. Don’t just settle for the same stale workout over and over again.
And don’t forget…Everyone can have an off day now and then. So when you can’t work as hard as before or maybe you let your nutrition slip, don’t panic. Rest up, reset and keep the bigger picture in mind. This is the time to look back at your goals and remind yourself what all the hard work is leading towards.
To record, track and progress your training why not order one of our hardback Gym Logger Workout Diaries which will help you train harder and stay motivated. Don’t be afraid to stick to the basics and simply keep making your progressions.
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