Dear Coaches,

I started my fitness journey last year and have been working out consistently since then. And while I’ve made improvements, I’m pretty sure I could have gotten a lot further with my fitness and health if I’d known more. It seems like I’ve struggled to put on muscle while losing body fat. And after getting horrible shin splints from running every day, I was told I was doing it all wrong.

What kind of advice would you give to a relative newbie like me to help me skip some steps in the learning curve?

Thanks in advance!

Jessica

A: Hi Jessica! First of all, congratulations on getting started with your fitness journey and sticking with it for the entire year! That, in itself, is a big accomplishment. Some of the things you say are a struggle are universal concerns for fitness enthusiasts everywhere. For example, putting on muscle while losing fat can be a bit tricky and requires a good strategy. Also, learning proper form and incorporating rest and recovery into your workout plan are essential for continued growth and success. These are some of the things I wish I had known before I started my fitness journey. Let’s break them down one by one.

#1: Take Photos

When you see yourself every single day, it’s really difficult to notice the changes that are occurring. But when you capture your progress with pictures, you have the chance to look at irrefutable evidence that your fitness efforts are paying off! This can really help you feel motivated and also know your fitness program is on track. 

If you don’t see the results you’re expecting, you can always regroup. But don’t allow yourself to slip into paralysis by analysis. Just take the first step forward. And then the next, and the next. Before you know it, you’ll look back and be shocked at how far you’ve come!

#2: Take Time to Learn the Movements Correctly

Doing exercises with proper form is critical. If you don’t lift correctly, you can develop incorrect movements, leading to imbalanced muscles. Muscles that are either larger or stronger than their counterparts can lead to injuries. It’s much more important to perform the exercise correctly than it is to lift additional weight. 

When you’re new to working out, this is the perfect time to spring for a personal trainer—someone who can show you the ropes and watch your form to make sure you’re moving weight the right way.

Once you’ve established solid lifting knowledge, you’re feeling and squeezing the muscle you’re using, and you have a good mind-muscle connection, only then should you progress to adding more weight to your repetitions. 

#3: What You Eat Matters

If you’re trying to simultaneously lose fat and put on muscle mass, then owning your nutrition is essential. You will need to eat enough protein to help your muscles repair and grow after you tear them down with tough workouts. And, while you’ll still need healthy fats, you’ll likely have to limit your fat intake to shed pounds. The sooner you can adopt a healthy way of eating, the more progress you’ll see in your fitness and health. 

Yes, diet plays a massive part in how your physique looks and how healthy you feel. But keep in mind, it’s easier to stay in shape than it is to get in shape. So, take the time to learn the basics, then hunker down and put in the work. Monitor calories, carbs, proteins, and fats so you can lose up to a pound a week. Keep your protein high, and watch the magic happen. Once you’re at your goal weight, you can throw in a few more decadent meals here and there, and you’ll be able to maintain your physique with relative ease.

#4) Prioritize Rest and Recovery Too

When you’re super goal-oriented, it can be hard to slow down and take a breath. As you know, a healthy obsession is great, but if you’re training every day and your body’s not ready for it, you can do more harm than good if you don’t allow yourself proper rest.

Let’s take running, for example. Running is an activity you need to work up to relatively slowly, increasing your pace and distance in small increments over time. You might need to start a walk/run sequence two to three times a week for up to 20 minutes at a time before you even progress to a full running session. Using an app like Couch to 5K can help tremendously in terms of “getting you up to speed” without doing too much too soon.

As long as you’re working hard when you are working out, don’t be afraid to take one to two days off a week for total rest and relaxation. Your body needs this time to heal and prepare for your next challenging workout.

#5) Don’t Follow Advice Blindly

In this age of constant input from a variety of (often not so accurate) sources, it can be hard to discern between good information and bad. Not only that, but it’s also important to consider the source when taking advice. If you’re a 120-pound novice in the gym, trying to replicate Arnold Schwarzenegger’s workout might be a bit much. So, do your research and keep the things that work for you; discard those that don’t (or the things that don’t make sense). If something hurts, please stop doing it. 

The takeaways? The things I wish I had known before I started my fitness journey include learning proper form and techniques and making sure never to add weight if you can’t keep up the form. Allow for rest and recovery, and make sure to work your way slowly into new exercises while not overdoing it. Learn how to eat right and monitor your diet. 

And by all means, take some before and after photos, and don’t be afraid to show us on the VIP Facebook page! We’d love to see your progress, and you will inspire many other members of the group as well!