Training

How to Get in Shape if You Are a Beginner

By Coach V4 min readSep 23, 2024

Getting in shape doesn't have to be a daunting task. If you're just starting out on your fitness journey, this guide will walk you through three key steps that can lead to 90% of your desired results.

Step 1: Boost Your Protein Intake

Protein is crucial for getting fit. Many people don't consume enough of this important macronutrient, which can hinder their ability to build muscle and reshape their bodies.

Why Protein is Important

Protein plays a vital role in building and maintaining muscle mass, which is important for:

  • Boosting your metabolism
  • Achieving a leaner body
  • Aiding recovery after workouts
  • Preserving strength as you age

How Much Protein Should You Consume?

The general recommendation is 1.6 grams per kilogram of body weight. For instance:

  • If you weigh 70kg (154 lbs), aim for about 112g of protein each day
  • If you weigh 85kg (187 lbs), target around 136g of protein daily

Tips for Increasing Your Protein Intake

  • Use a calorie-counting app to track your macronutrients for at least a week to see where you currently stand
  • Make sure to include protein in every meal
  • Opt for protein-rich snacks between meals
  • If you're on a plant-based diet, be mindful of combining different protein sources

Step 2: Begin Resistance Training

Resistance training is essential for getting fit. It provides the necessary stimulus for muscle growth and helps change your body composition.

Advantages of Resistance Training

  • Builds Muscle: Helps achieve the toned look many desire
  • Boosts Metabolism: Muscle burns more calories even when you're at rest
  • Increases Strength: Makes everyday tasks easier
  • Improves Bone Density: Important for long-term health

Getting Started as a Beginner

You don't need fancy equipment or a gym membership to start. Begin with bodyweight exercises:

Key Movements:

  • Squats: Strengthen your lower body
  • Push-ups: Build upper body pushing strength
  • Pull-ups: Develop upper body pulling strength (use assistance if necessary)

Training Frequency:

  • Aim to practice 2-3 times a week
  • Ensure you have at least one rest day between sessions
  • Prioritize proper form over speed or repetitions

Progression:

  • Master bodyweight movements first
  • Gradually add resistance with weights or bands
  • Increase difficulty as exercises become easier

Step 3: Focus on Quality Sleep

Sleep often gets overlooked, but it's one of the most important factors in getting fit. Without proper rest, your body can't recover and adapt to your training efforts.

Why Sleep Matters for Your Fitness Goals

While you sleep, your body is busy:

  • Repairing muscle tissue
  • Releasing growth hormone
  • Regulating hunger hormones
  • Processing the motor skills you learned during training

Sleep Guidelines

  • Duration: Try to get 7-9 hours per night
  • Consistency: Stick to similar bedtimes and wake-up times
  • Environment: Make your bedroom dark, cool, and quiet

Ways to Improve Your Sleep

  • Stay away from screens 1-2 hours before bedtime
  • Keep your bedroom temperature around 65-68°F (18-20°C)
  • Create a calming bedtime routine
  • Cut off caffeine after 2 PM

Creating Lasting Habits

Getting fit isn't about being perfect or sticking to a strict program. It's about developing habits that work with your lifestyle, not against it.

Take It Step by Step

  • Don't overhaul your entire life at once
  • Work on one habit at a time
  • Acknowledge and celebrate small wins
  • Give yourself time to adjust

Find What Works for You

There's no one-size-fits-all solution to fitness. What's effective for your friend might not suit you. Try different approaches and stick with what feels sustainable.

Aim for Progress Over Perfection

  • Keep track of your improvements through photos, measurements, or how you perform
  • Accept that there will be good days and challenging days
  • View setbacks as learning opportunities rather than failures
  • Remember that staying consistent matters more than being perfect

What You Need to Remember

Getting in shape as a beginner doesn't need to be complicated or extreme. Focus on these three essentials:

  1. Consume enough protein (1.6g per kg of body weight)
  2. Include resistance training (2-3 times per week)
  3. Prioritize good sleep (7-9 hours per night)

These three steps will give you most of your results. Once you've got these down, you can look into more advanced techniques. For now, keep things simple, stay consistent, and have patience with the process.

Remember: fitness is an ongoing journey, not a final destination. Begin where you are, work with what you have, and do what you can manage. Your future self will appreciate that you took the first step today.

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