So you want to start training?

(originally posted 3 Dec 23)

So you want to workout. That is great and I commend you and am excited for you! Physical activity is literally an anti aging cheat code. What I want for you is to make this as easy and enjoyable (or most tolerable) of a process for yourself. Do not fret over little things, be kind to yourself, and please be patient. There is no "perfect" way to train. No matter how much science you research for programming, how much you optimize your diet, your sleep, your coaches, influences, etc. Life (and gravity) will always win. Things happen. The perfect way to train, is the way that will allow you to be the most consistent and train with intention towards your goal where you feel good about yourself and your progress.

So where do you start? Before anything, make sure you are physically healthy to exercise and have no contraindications. This is a conversation you would be having with your primary care physician during an annual checkup.

First, realize your goals; set a goal that has a start and end date, is realistic and healthy (Losing 20 lbs in 2 weeks is not a healthy goal. It can be "realistic" with very extreme and harmful measures. Be patient and kind to yourself), something that you can track progress on, and be realistic with your own abilities (it will help you in the long run).

Second, be realistic with your parameters. Everyone's 24 hours looks different. For some people, they have the time, energy, and not as many commitments to workout 5x a week for an hour and a half, for others, 1x a week for 30 minutes is all they can muster. Both of these are great! Everyone has different means, too. Some people can afford a meal service plan, others cannot. No matter, there are ways to affordably eat a healthy diet that is diverse (it just takes a little learning). 

Third, realize what you need for your goals. If you want to lose weight, your program would look different than someone who wants to gain muscle. However, at a rudimentary level, everyone should strength train, no matter the goal. Resistance training helps with weight loss as it can help with body composition, fall risks, etc. Cardiovascular activity holds high importance no matter someone's goals. And no, cardio does not "kill gains." A good program has a balance of cardiovascular activity and resistance training. That balance shifts based on your goals. Your diet and its balance also shifts based on your goals, too.

Lastly, what exercises should you choose? Without getting too complicated, as this is a post for another day, try to do at least 2 sets of the same squat/quad, hinge/deadlift, push, pull, and core exercises. If you have more time, you can increase the frequency, but probably choose a different exercise. Do not make things too complicated for yourself. Program design is a post for another day!

Be patient, have confidence in yourself, be kind, and be proud of yourself for making a good life decision for yourself!