FAQ’s For Beginners
What’s More Important For Beginners, Reps or Weight?
In “general” beginners will not necessarily need relatively high amounts of either. Due to the fact that the initial adaptations experienced are mostly neurological and they’ll see exponential increases in strength but no true structure changes happen during this time.
What does that mean for training? The main goal should be centered around learning execution, this will allow for a stable environment for them to stress tissues and adapt. Then use variables such as load, volume, tempo and others.
How Do I Start Eating “Right” If I’m A Beginner?
Another great question we get often that sometimes is over complicated, not intentionally but because it is easy to avoid doing the smaller things consistently.
Here are some first steps that we’ve used successfully with many of our clients but everyone may need different levels:
The name of the game is adherence, start by letting yourself “win” by creating small goals at the beginning like “Cooking dinner twice this week” though it seems easy, accomplishing these small tasks will create huge confidence.
Caloric Intake is king, whether weight loss or muscle gain, if your calories are incorrect you aren’t going to have much success.
Begin tracking your food, though it may seem “daunting” at the beginning, once awareness is created about what your true intake is then we can address shortcomings. Food tracking isn’t a life sentence, there will come a time where you can become proficient enough by yourself.
How Often Do I Need To Go To The Gym?
A wise man once said “It depends” and when it comes to health, fitness and everything in between and near, every answer should start that way.
We’ve seen males gain 20lbs of lean tissue only working out 2 days a week and even successfully worked with females 3 times a week to lose 35lbs.
It begins with basing training around the individual’s daily life.
How Long Should My Workout Be?
A great question indeed but a simple one to clarify.
If you think you need to spend over 2 hours in the gym, you do not. There are plenty of people who can tolerate that duration of intensity but in terms of the average beginner that is beyond unnecessary.
Unless you are working out with a group of people, you can accomplish 98% of your workouts in 45 to 60 minutes. There will be times where more rest between sets is needed and it may run into the 90 minute range but even then it’s rare. Anything beyond that for extended periods of time could be detrimental as opposed to beneficial.
What Exercises Should I Do?
If you're looking for a little more structure, here's a 5 days metabolic phase workout plan for you to download !
Be sure to check with your doctor before beginning a heavy lifting program, especially if you have high blood pressure or any vessel disease.
It’s very important to use proper form anytime you are lifting, but it’s even more important when you are lifting heavy.
Meet with a trainer if you have never lifted, or if you have never lifted heavy weight, to get started.
Pay close attention to your body and adjust lifting as needed to avoid injury.