Dom's Beginner's Guide to "Fitness"

Introduction

Starting your fitness journey can be both exciting and overwhelming! Whether you're aiming to lose weight, build muscle, or just improve your overall health, it's important to start with a solid foundation. This guide will provide you with the basics to get started!

Step 1: Define what "Fitness" means to you!

To me, "Fitness" is a VERY generic term. It can cover everything from bodybuilding, to Crossfit, to running, climbing, sports, etc... basically anything that involves physical activity! Which is great, because that means there is a ton of variety and something out there for everyone - you don't have to limit yourself to the gym or the track!

Find things that are interesting to YOU. If the thought of waking up at 5 AM and trudging yourself to the gym doesn't appeal to you, then maybe that's not the best plan for you. The best method for fitness is going to be the one you can stick to consistently and (somewhat) enjoy!

You don't have to love whatever you decide to do, and you definitely do not have to settle on any one type of fitness. There are different levels of motivation to anything. Some (like myself) are intrinsically motivated and go to the gym because of a love for the gym. Others may require extrinsic motivation or just want to be healthier for the sake of overall well-being. Knowing what drives you and being willing to let that feeling change over time is instrumental to fitness success.

Step 2: Analyze your Lifestyle!

Once you’ve decided on what you want to try for, the next step is figuring out what you can realistically do. Start by thinking about what you have access to. Do you have the right equipment, like weights or resistance bands? Do you want to join a gym, or work out at home? What about costs? Whether it’s paying for a gym membership, buying workout gear, or hiring a trainer, you can only afford what is within your budget. Identifying what resources are available can heavily influence your next steps.

Another key factor is time. How much time can you actually dedicate to working out each week? If you have a busy schedule with work, school, or other responsibilities, it’s important to be realistic about how much time you can commit. This could also mean sacrificing some time doing other things like socializing, playing video games, or other hobbies to fit your time in for working out! Try creating a workout schedule that fits into your daily life without making you feel overwhelmed. It’s better to start with a plan you can stick to consistently, even if it’s just a few days a week.

You should also consider any special needs or limitations you might have. Do you have any injuries or health conditions? It might be a good idea to get doctor approval first. Knowing your limits can help you set realistic guidelines and avoid further injuries. If you do have injuries, don't worry! There may be modified workouts and routines available online for your needs!

If you’re reading this, you have internet access, which is a huge resource. The internet is full of workout plans, videos, and communities that can help you on your fitness journey. Use it to learn new exercises, find motivation, or connect with others who have similar goals. With a clear plan and the right resources, you can set yourself up for success in your fitness program.

Step 3: Set clear (but flexible) goals!

Goals should be something you can strive for, but it’s important to remember that progress doesn’t happen overnight. Every day is an opportunity to learn, adjust, and move closer to what you want to achieve! It’s okay if you don’t hit your goals immediately; what matters is that you’re consistently working towards them and making improvements along the way.

One of the best ways to set goals is by using the SMART method as a framework. SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. This means your goals should be

Specific : Clear and detailed, so you know exactly what you’re aiming for.
Measurable: Meaning you can track your progress and see how close you are to reaching them.
Achievable: Within your ability to achieve, given your current situation.
Relevant: The specific goal should relate to your overall fitness journey.
Time-Bound: Set deadlines to keep you focused and motivated.

Also, focus on setting goals that you can control. Setting a goal to lift a certain amount of weight, run a specific distance, or simply become more active, is going to be easier to manage than "being the strongest on my team," or "winning every race." While these can be helpful for motivation, recognizing that the outcome is not completely in your control is important. Instead, focus on every small victory that brings you closer to your larger goal.

Step 4: Make a plan!

Don’t try to reinvent the wheel—take advantage of the online tools and resources available to you. There’s no need to start from scratch when there’s already so much information out there to help you on your fitness journey. Whether you’re looking for workout plans, nutrition advice, or tips on staying motivated, the internet is full of resources that can save you time and effort.

There are countless apps, websites, and videos designed to guide you every step of the way. For example, you can find workout routines that fit your goals and fitness level, meal plans to help you eat healthier, or even tracking apps to monitor your progress. These tools are often created by experts and are easy to access, so why not use them to your advantage?

By using online resources, you can learn from others who have already figured out what works. This can help you avoid common mistakes and get the most out of your efforts. Plus, many of these tools are free or low-cost, making it easier to stick to your fitness plan without breaking the bank.

I got my start by copying workouts from athletes I admired on the website https://www.simplyshredded.com/. While they don't update their site anymore, a lot of the workouts and nutrition advice I took from this site 10+ years ago I still use today! Many of my current favorites include Jeff Nippard | https://www.youtube.com/@jeffnippard |, Westside Barbell | https://www.westside-barbell.com/blogs/the-blog |, and EliteFTS | https://www.elitefts.com/education/ |. Many of these offer free training programs and downloadables!

Step 5: STICK TO THE PLAN... mostly :D

Having a fitness plan is crucial because it gives you a clear path to follow and helps keep you on track. But remember, it’s okay if you don’t follow it perfectly every single day. Life happens —sometimes you might miss a workout, or your plans might change. The important thing is to stay committed to your overall goals, even if you have to make adjustments along the way. My partner makes fun of me because I change my goals seemingly constantly... but if I didn't, I'd get bored!

Consistency is key, but so is flexibility. If you miss a workout or need to change things up, don’t stress about it. Just get back on track as soon as you can. Your fitness journey is a marathon, not a sprint, and what matters most is that you keep moving forward, even if it’s not always in a straight line.

So, stick to the plan as much as possible, but don’t be too hard on yourself if things don’t go perfectly. It’s the long-term commitment that counts, and with a little perseverance and a positive attitude, you’ll get where you want to be.

Step 6: Evaluate and Refine

Evaluate and refine is all about regularly checking in on your progress and making adjustments to stay on track. After you’ve been following your fitness plan for a while, take some time to assess how things are going. Are you seeing the results you hoped for? Are there areas where you’re struggling? By evaluating your progress, you can identify what’s working well and what might need a little tweaking.

Refining your approach is key to continuous improvement. If something isn’t giving you the results you want, don’t be afraid to change it up. Maybe you need to adjust your workout intensity, try new exercises, or make changes to your diet. On the flip side, if something is working really well, think about how you can build on that success.

The goal is to keep moving forward, so don’t view changes as setbacks — they’re just part of the process. By consistently evaluating and refining your plan, you can stay motivated, overcome obstacles, and keep progressing toward your fitness goals.

Step 7: Lifelong learning!

Lifelong learning is essential for your fitness journey. The more you learn about exercise, nutrition, and how your body works, the better you can adapt and improve over time. THIS is what will set you apart from everyone else.

In fitness, lifelong learning means staying curious and open to new ideas. As you progress, you might discover different types of workouts, new techniques, or updated research that can help you reach your goals more effectively. It’s about continuously seeking knowledge, whether that’s through reading, watching videos, or even learning from others in the fitness community.

By embracing lifelong learning, you’re not just working towards short-term goals; you’re building a foundation for long-term success and overall well-being. The more you know, the better equipped you are to make smart decisions about your health and fitness, both now and in the future.

Conclusion

Congratulations! If you’ve made it to the end of this article, you’ve already taken meaningful steps toward starting your fitness journey. Just by reading and learning, you’ve set yourself up for success. Now, it’s time to put what you’ve learned into action. Remember, with clear goals, a solid plan, and the right resources, you’re well on your way to achieving your fitness aspirations. Stay consistent, be flexible, and keep refining your approach as you go. Every step forward is progress, and with dedication, you’ll reach your goals. Keep pushing forward—you’ve got this :3

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