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How To Start Working Out When You Don’t Know What You’re Doing

How To Start Working Out When You Don’t Know What You’re Doing

What do you do when you’re trying to start a new workout routine?

Maybe you’ve been training your entire life and just want a new exercise to keep things fresh. Or maybe you’re getting started with exercise for the first time and don’t know how to start working out. Either way, starting a new training routine is something we all deal with from time to time.

For example, I recently added sprint training to my workout routine. There’s just one problem: I’ve never done sprint training before.

In this post, I’ll outline the strategies I used to get started with a new workout routine and how you can use them to kickstart your own training.

Decide what you want to be good at doing.

I’ve written previously about how important a sense of purpose can be, and that holds true for exercise and training as well.

The more specific you are about what you want to become good at doing, the easier it is for you to train for success. In my case, I want to become good at 400m sprints. That’s a clear goal and it helps provide direction to me in the process.

If you’re confused about how to start working out, then make a decision. It doesn’t even have to be the “best” decision. Just choose something that you want to become good at doing and start moving in that direction. There will be plenty of time for adjustments and optimization later.

Ask someone who has been there.

In the beginning, I had no idea what a typical sprint workout even looked like.

How did I find out? I asked people who did know. Don’t be afraid to reach out and ask questions. Everybody is a beginner at some point. The people around you are your greatest assets.

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I went to my strength and conditioning coach from college, my old teammates who had done sprint training, and a friend who ran track competitively. I asked each of them for suggestions and programs for 400m sprint training and for general sprinting tips.

My hope was that by asking five different people instead of just one, I would get a more well-rounded view. As expected, everyone pointed me towards different programs and routines.

While all of this different information might seem conflicting and confusing at first, it’s important for the next step.

Get the main idea, skip the details.

This is where most people give up and never get going with their new routine (don’t worry—it’s happened to me as well).

Fitness is one of the worst industries if you’re looking for clear advice. It seems like everyone has a different way of doing things and they are all convinced that their way is the only way.

As a result, it’s easy to stress out over the details of a new workout routine. Should I do 5 sets or 6 sets? Program A says I should rest for 90 seconds, but Program B says I should rest for 60 seconds. This website says to work out on Monday, Wednesday, and Friday, but my friend did it on Tuesday and Thursday. Which one is right?

Let’s all take a deep breath.

Here’s a little knowledge bomb for you: the details don’t matter in the beginning.

You’ll have plenty of time to figure out technique, rest periods, volume, training schedules, yada yada yada. When you’re starting a new workout routine, the only thing that matters is getting started. Get the main idea, stick to the schedule, and the details will begin to fall into place.

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Here’s how I did it with my sprint training:

I read each of the resources and workout programs that my friends sent me. Then, I wrote down the common ideas from each program.

Here’s what they looked like:

  • run sprints that range from 200m to 500m
  • rest for 2 or 3 minutes between sets
  • run between 3 to 6 sprints per workout
  • do sprint workouts 2 or 3 times per week

Did I leave out a lot of details? Yes. But with the main ideas above, I could go to the track and get my first sprint workout done.

And in the beginning that’s the real goal: make it as simple as possible to get started.

Go slow.

Most of the time when we decide to start a new workout routine it’s because we’re motivated to do it. It’s great to have motivation, but as I’ve mentioned before, it can be a double-edged sword.

Why? First, because motivation fluctuates. This means you can’t rely on it. That’s why you want to build good habits instead of getting motivated.

But secondly, motivation can fool you into biting off more than you can chew (I wrote about why this is an issue, and how to avoid it, here).

In the beginning, you want to start slow. Remember, the goal is to get in the habit of doing the workouts, not to do intense workouts.

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Here’s how I started with my sprints:

The first workout, I did 3 sprints of 200m at 50% intensity. It was easy and slow. I was simply trying to get my body used to running again.

The second workout, I did 2 sprints of 400m with 3 minutes rest in between. Again, this wasn’t a particularly taxing workout.

In the beginning, you want the workouts to be easy. This is true for the first 3 or 4 weeks. Your only goal is to stick to the schedule and build the capacity to do the workout. Performance doesn’t matter.

It seems like this is the exact opposite of what most people do. The typical approach is to go from sitting on your couch to doing P90X for six days every week. With a switch like that, it’s no wonder that most people give up after a week.

Don’t miss workouts.

If I could summarize everything I’ve learned in 10 years of strength training, it would come down to these three words: don’t miss workouts.

If we’re being honest with ourselves, here’s what our workout calendar usually looks like:

  • Workout consistently for a month or two.
  • Get sick. Miss multiple workouts. Spend the next month getting back in shape.
  • Workout consistently for a month or two.
  • Schedule changes. Life gets crazy. Miss multiple workouts. Spend the next month getting back in shape.
  • Workout consistently for a month or two.
  • Travel. Vacation. Time off. Miss multiple workouts. Spend the next month getting back in shape.

And on and on.

Now, there’s nothing wrong with your schedule changing or taking vacation, but you need to have a system to make it as easy as possible to get back on track. This is especially true when you’re just getting started with a new workout routine.

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When I started my pushup routine, I managed to get 17 consecutive workouts in before I missed a day. And I got right back on track after that one day off. In total, I did 93 pushup workouts over the course of 8 months.

The individual impact of each workout has been very small, but the cumulative impact of sticking to that schedule has been huge. (I’ve doubled the amount of pushups that I can do.) And it all comes down to not missing workouts.

I’m planning on applying this same strategy to my sprint workouts and I suggest you do the same.

Pick an exercise and get started.

There are more exercises in the world than I care to count, but I think you can list the important ones on two hands.

  • Clean and Jerk
  • Snatch
  • Squat
  • Deadlift
  • Bench Press
  • Pushups
  • Pullups
  • Sprints

Pick one that you would like to be good at and get started.

Remember, you don’t need to worry about the details in the beginning. Just get the main idea, start slow, and don’t miss workouts.

And now if you’ll excuse me, it’s time to hit the track.

This article was originally published on JamesClear.com.

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Published on August 29, 2019

How to Get Through a Weight Loss Plateau (Step-By-Step Guide)

How to Get Through a Weight Loss Plateau (Step-By-Step Guide)

Having a weight loss plateau is perfectly normal. Just because it’s normal doesn’t mean it’s not frustrating though, and it feels like all your hard work has ground to a halt.

Instead of seeing a weight loss plateau as a roadblock, you need to see them as speed bumps that may get in the way from time to time but, can still be navigated.

This article will look at what causes these plateaus and how you can get through them the next time they may strike.

What Is a Weight Loss Plateau?

The basics of this plateau are that weight loss or fat loss has stalled after a period of progression. But what is the real reason this has happened and why does it occur when it does? Weight loss, or fat loss, has seemed to stall and the first thing to do is to recognize if this is a plateau.

If you weigh yourself daily, you know that there are fluctuations that occur each day. If you are weighing yourself every day, you want to at least be consistent with it. Your true weight will be first thing in the morning after you’ve gone to the bathroom. You want to weigh yourself at the same time and also make sure your scale is calibrated properly. Even a floor that is not perfectly even can give you an inaccurate reading.

It’s important to do this first thing as your weight can fluctuate just over one day, with people often seeing variations of 3-5 pounds. Since there are these daily changes, you want to take a different approach and look at your weekly averages week after week. This will give you a better snapshot at your progress and if you’ve actually reached a plateau or not.

True weight loss happens over weeks and months and that’s why tracking is important. You should see a gradual decrease over this longer time period. Healthy and sustained weight loss will be around 1-2 pounds per week. It’s a linear path that will have small up and down spikes over the time period but should still move progressively downward.

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When you see that the weight isn’t gradually dropping the way it had been over the past weeks and months, that can be your sign you’ve hit a true weight loss plateau.

The Issues with the Scale

A scale gives you some data but doesn’t always show the whole picture. You will not get an idea of true body composition as a regular scale will not show a balance between lean muscle and body fat. You may have lost 5 pounds of body fat, but gained 5 pounds of muscle and the number on the scale would stay the same. That body compositional change, however, would show some great physical results.

The body fat loss would help you appear leaner and the lean muscle gain would also enhance your overall appearance. You could look significantly different while the number on the scale hasn’t changed.

The scale is also not going to reveal issues surrounding water retention or bloating along with the hormonal fluctuations that can cause these issues. You can still check the scale, but a better indicator of weight loss will be with a tape measure.

When you’ve lost body fat, you will notice your clothes fitting differently and tracking your body part measurements can be a great way to monitor results. If you are going the tape measure route, measure these main areas:

  • Hips
  • Right thigh – at the midrange point
  • Waist – just below your ribcage and above your belly button
  • Chest – measure under the armpits
  • Right bicep – unflexed
  • Right calf
  • Neck

You can take measurements on your right and left appendages, but this is a good base of measurement to track progress.

Why Is Your Weight Not Going Down?

This may be because you are doing too much and not getting enough calories at the same time. If you are overdoing it in the gym, it can be like taking a few steps backward. Your workouts shouldn’t be over 75 minutes (30-40 may be all you need) and you want some rest days throughout the week. If you’re working out every day and exhausting yourself, your body will go into that self-preservation mode, raising stress hormones and, again, making weight loss difficult.

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If you are involved in an adequate exercise program (3-4 days per week) and going for a reasonable amount of time, you may need to add in a little more physical activity if you’ve reached a weight loss plateau. This doesn’t have to be overly intense but some extra cardio may help. This can be another 5-10 minutes on to what you are normally doing, or one or two 20-minute walks added on to your weekly amount.

You also want to make sure you’re eating enough and getting into a bit of a calorie deficit[1] if weight loss has stalled. You need not count every calorie but it’s a good idea to take a few days to track your nutrition intake so you at least have a good idea where you’re at.

Many people do not understand how many calories they are taking in each day. Calorie counting is far from a perfect science but to get a rough ballpark figure, the average woman needs around 2000 calories a day to maintain. An average man will need around 2500 calories.[2] There are many factors that can alter this requirement but this is a good starting point.

If you’re not losing weight, you’ll want to reduce that amount by around 300 calories each day and see how this is going after a week or so. If there has been no change, you might need to drop another 200 calories. You don’t want this to go lower as not enough calories can have a negative effect on your metabolism and will lead to stalled weight loss.

Is 1000 Calories a Day Too Little?

In a word? Yes. Your body needs more than that just to carry out its basic functions of living – and that’s not including you getting up and moving around. Even if you were just to lie on the couch all day, your body will need at least 1200 to 1400 calories just to exist. If you are not giving your body sufficient calories, it goes into panic mode. Your metabolism will drop as your body needs to hold on to every precious calorie to sustain itself. When this happens you can kiss weight loss goodbye. The other problem is eventually you will snap because you are so hungry and will eat everything in sight.

When you flood calories into a body with a slowed metabolism, you can guess what they end up being stored as.

Keeping yourself fed with high-quality, and nutritious foods will allow your body to run optimally and provide you with energy to be active, burn body fat, and bust through those weight loss plateaus.

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What to Do When You Hit a Weight Loss Plateau

This is where it’s important to take a step back and have a look at what’s been going on in your life. Tracking your info can be helpful because it gives you some data to observe. You don’t have to be obsessive about it but recording your workouts, sleep, stress levels and understanding your total daily energy expenditure (TDEE) and basic metabolic rate (BMR) will help give you an indicator where the problems may arise.

If you’ve noticed you’ve been overly stressed with work and life lately, this may be the culprit. When your body experiences stress, it elevates stress hormones such as cortisol. When cortisol is constantly elevated, it can slow weight loss to a crawl. Stress hormones are released in the body as a way to preserve itself. The body will be more likely to hold on to body fat as it believes some sort of trauma is happening and it needs all the backup fuel it can get. At this point, your body is not interested in burning body fat, or building muscle – it’s interested in preserving things.

Higher stress may also lead to a lack of sleep which causes the same issues, and when you add these two together, they compound their negative effects. If you’re seeing this to be the case, it means you will have to slow things down a bit. Make getting extra sleep a priority and you may have to back off the workouts for a bit. Even better, taking some time off from the gym can be a great way to let your whole body, central nervous system, and immune system recover.

This could be a good time to focus on relaxing, meditation, or yoga. You also want to make sure you’re keeping your diet as clean as possible as eating things like refined sugar and carbs when stressed can easily lead to weight gain.

Listen to your body and give it a breather when needed. Doing this will allow it to come back stronger than before.

How to Get Past a Weight Loss Plateau

When you hit a plateau, it’s a sign that your body is becoming complacent. There is no longer enough stimulation to warrant a response from your body. If you remember back to high school biology, you’ll recall homeostasis. This is a state of balance and it’s the preferred state your body wants to be in. Your body is all about self-preservation and keeping things stable. This is an evolutionary response to conserve energy for those times when it may be more needed.

Your body will learn to do things as efficiently as possible and therefore, you will progress with weight loss, and muscle and strength gains for a while – but then it hits a wall. Your body has figured out how to efficiently manage what you’re throwing at it, and this means it’s time to switch things up.

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For workouts, you want to always keep your body guessing. The best workout is the one you haven’t done yet. Your body needs an ever-changing stimulus in order to get more results. The good news is this doesn’t have to be a drastic overhaul. If you’re exercising, you just want to make changes to your routine, exercise order, duration, or repetitions. At the very least, you want to do at least what you did last workout – plus a little more. If you ran for 30 minutes, go for 32 next time. If you did 10 repetitions of an exercise, go for 11 or 12.

You can change the order of the exercises you do, perform some cardio before strength training, add in some high-intensity intervals, or shorten your rest periods between sets. The main thing is to give a bit of a shock to your body in order for it to change.

Final Thoughts

Weight loss plateaus will happen, it’s just all about being prepared for when they strike. Getting an understanding of why they happen is important to progress past them. What’s also important is realizing how your body works, and what it needs in order for it to respond favourably to exercise and diet.

A weight-loss plateau can be overcome with changes in activity, addressing lifestyle issues, and keeping the diet as clean as possible. Recognizing when stress has overwhelmed you, sleep is being neglected, and you need a break will go a long way in helping combat weight loss plateaus.

You also need to be aware of consuming enough calories per day and the issues that come from not nourishing your body properly. Healthy weight loss is all about combining exercise, diet, rest, recovery, and an overall holistic approach for it to happen.

More About Healthy Weight Loss

Featured photo credit: Gesina Kunkel via unsplash.com

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