Pre-Training
Gym Safety
The most important thing before ever starting a workout or diet program is SAFETY! That's why it is the first thing I am introducing to you - here are my top 5 essential safety tips to keep in mind:
1. Form, form, form! Proper form prevents injuries and improves longevity. I will link every exercise to a video showing the proper form. If you can get someone to watch and correct any issues, it can be very beneficial. If someone is not available, video yourself and compare!
2. Use a spotter: Spotters are essential for heavy lifting, especially bench and squats. If you do not have access to a spotter, use safety pins or avoid doing anything too dangerous on your own. See this video for how to properly setup safety pins!
3. Stay hydrated: Drink water before, during, and after your workout to avoid dehydration. This will not only prevent you from potentially feeling dizzy or nauseous, but staying well hydrated can help you perform better as well!
4. Complete a proper warm-up: Warming up before a workout is important because it helps prepare your body and prevent injury by:
- Increasing blood flow and oxygen
- Raising muscle temperature
- Prepares the cardiovascular system
- Increasing energy levels
- Helping you get in the right headspace
5. Listen to your body: Especially as a beginner, if you are feeling unsure about something or feel like you may be pushing yourself too hard, listen to your body. Weight training and fitness is a marathon, so preventing burnout and injury is much more important than pushing yourself beyond your limits every workout.
If you're ever unsure, ASK FOR HELP. Ask a gym staff member, trainer, trusted friend, or even ask me! It's better to be safe than sorry!
Gym Etiquette
Going to the gym can definitely be very intimidating... it may feel like there are a ton of rules and you feel you don't belong there. And that's just not true! Everyone deserves the opportunity to use a gym and become their best self! The most important thing to do to get used to going to a gym is to start - go an observe how people act, interact, and you'll learn in no time. Before you go though, here are my Top 10 Gym Etiquette 'rules' to follow to make you feel like a regular:
General Rule of Thumb: Be respectful of others’ time, space, and workout, and leave the equipment and environment as clean and organized as you found it.
1. Return equipment: Put weights and equipment back in where you found them and cleaned.
2. Wipe down gear: Clean benches and machines after use. Most gyms have wipes around the gym, or use your own towel if needed.
3. Don’t hog machines: Avoid sitting on equipment between sets. This does not mean you have to rush, but avoid unnecessary time wasting.
4. Respect squat racks: Use them only for compound lifts. These racks are often limited and should be reserved for those who need them.
5. Share equipment: Let others work in during your rest or be able to communicate how many sets/how much time you have left.
6. Mind your space: Keep your belongings off the gym floor and out of workout or walking paths.
7. Avoid interruptions: Don’t talk to people mid-set and be mindful of people's time when chatting.
8. Ask for help: Need a spot or advice? Just ask. Gym employees and trainers can be very knowledgeable about the facility and training.
9. Limit cellphone use: Avoid talking on the cellphone while in the gym and limit use of cellphone while using machines to prevent prolonged distractions.
10. No unsolicited advice: Only offer help if asked, especially if you are not a trained professional or coach.
Equipment Essentials
For beginners, having the right gym gear can make you more confident and more effective. Here are some essential pieces:
1. Clothing: Moisture-wicking, breathable clothes allow for better movement and keep you dry. Avoid offensive clothing and anything too revealing. Check your gym for rules as well.
2. Supportive shoes: Choose shoes that match your workout style—running, lifting, or cross-training.
3. Water bottle: Blender Bottles work great for both water and for mixing protein or pre-workout.
4. Fitness tracker: Fitness trackers and watches can help monitor heart rate, calorie exertion, and keep you on time.
5. Towel: Keep sweat in check and wipe down equipment.
6. Stretching Equipment: Resistance bands, foam rollers, straps, and many other pieces of equipment can be great for stretching.
7. Gym bag: To store your gear and keep things organized. Backpacks and duffels both work great!
8. Lock: Secure your belongings in gym lockers while you work out.
9. Supportive Equipment: Weight belts, wrist straps, wrist wraps, chalk, sleeves, and many other accessories can enhance your workouts, but are definitely not necessary!
10. Workout Headphones: Find headphones that won't slip off your head our out of your ears while working out!
You can find many of these items on my Amazon Shop! (There are often many sellers for these items - feel free to shop around and finder cheaper options than the ones I've listed!)
Building your Nutrition Plan
The Simple Approach to Dieting
Step 1: Determine your Calorie and Macronutrient Needs
Use this Total Daily Energy Expenditure (TDEE) Calculator to calculate your calorie and macronutrient (protein, carbohydrates, and fats) requirements. You can then use the websites built-in "Cut/Bulk" options depending on what goals you want to achieve OR simply eat 500-1000 calories less or more than your calculated maintenance. I would not suggest eating more or less than 1000 calories surplus or deficit as this could potentially lead to unwanted fat gain in a bulking phase or muscle loss during a cutting phase.
Step 2: Build a Meal Plan
The next step is to build a meal plan using the Meal Plan Generator. Once you've created your meal plan, you can either stick with what it gave you, make your own adjustments, or use a tool like ChatGPT to make adjustments to you plan. To make adjustments in ChatGPT, simply upload your meal plan into ChatGPT and prompt to make changes. Some example prompts could be:
- “I’m on a tight budget, can you adjust my meal plan for $50 a week?”
- “I don’t eat dairy or gluten. Can you suggest a meal plan with these restrictions?”
- “I prefer to eat my largest meal in the evening. Can you design a meal plan that fits this schedule?”
- “I dislike broccoli and mushrooms. Can you create a vegetable-rich meal plan without those?”
- “I’m vegetarian but want a high-protein meal plan. Can you help?”
- “Can you adjust this meal plan to include three meals and two snacks per day?”
- “Can you adjust the meal plan for someone with Type-2 Diabetes?”
- “I follow intermittent fasting (16/8). Can you create a meal plan that fits my eating window?”
- “I'm allergic to peanuts. Can you adjust the meal plan to not include anything with peanuts?”
Step 3: Monitor and Adjust
Once you've come up with your plan, get started! Then, monitor your body, mind, and energy levels for the next few weeks to determine if you need to make any changes. Things to ask yourself/look for:
1. Am I losing/gaining the weight that I want?
2. Am I making strength/cardio progress?
3. Are my energy levels high or low?
4. Is my gut healthy?
5. Do I like the progress I can see in the mirror?
Gentle reminder that you should not take any one of these questions to be the ultimate decision-driver for adjustments. If the weight scale shows a number you are not happy with for one week, but you feel stronger, more energetic, and you like the way you are looking, then stick with it for another week and see what happens!
And that's really it! Once you learn the basics of nutrition and how your body reacts to different nutrition strategies, you can adjust to meet your goals at any stage!
