Set Goals and ask yourself why?

Before you begin your fitness journey it's important to understand why you want to get fit. Having clear goals gives you direction and helps you stay motivated over time. Take a moment to think about what matters most to you your personal reasons might include:

• Muscle strength and improving your body's ability to handle everyday tasks
• Losing weight or reducing body fat to feel healthier and more confident
• Improving cardiovascular health to boost stamina and energy levels
• Increasing flexibility and mobility to move more easily and reduce injury risk
• Feeling more energetic throughout the day and improving your mental well-being

Understanding your why will keep you focused and remind you that this journey is about improving your health and quality of life—one step at a time.

How?

Getting into fitness can seem daunting but the best way to start is by starting, no matter how cliche it sounds it is true. You just need to take the first step and we will help you with that.

You need to start with the basics. Start with a simple routine to get yourself moving. You don't need to jump into an intense workout program right away. Instead, focus on building a foundation of regular activity that you can gradually build upon. This is a more long term approach and I find that it works better to gradually build upon it.

The basics

These are the fundementals you need to know:

You need to pick a basic routine. Our exercises page will help you [Click exercises to find out more]

Commit to a certain amount of days you will go a week and decide which days.

It's a good idea to have comfortable, suitable workout clothes nothing fancy just pieces that allow you to move freely without worrying about them tearing or causing discomfort. Keeping a clean set ready, maybe the night before makes it easier to stay consistent and removes one excuse on busy days.

Make sure you have a water bottle to stay hydrated during your workouts. Staying hydrated is crucial for optimal performance and recovery.

It's always a good idea to have a towel with you.

Listen to your body if you feel a sharp pain or any discomfort then you should stop.

Don't be afraid to ask for help if you need it. Whether it's from a friend, a trainer, or even online resources, there are plenty of people and communities willing to support you on your fitness journey.

Last but not least remember your only competition is yourself. Focus on lifting weights or doing exercises with proper form rather than trying to push beyond your limits. Prioritizing safety over ego helps prevent injury and keeps you progressing steadily.

Food

Food is an important part of your fitness journey. Whether you are following a strict diet or not I believe you should focus on eating whole foods that are nutritious and filling. This means choosing foods that are minimally processed and rich in nutrients like fruits, vegetables, whole grains, lean proteins, and healthy fats.

Check out Recipes for some meals that will help you get to your goal

Remember that you don't need to be perfect with your diet. It's okay to indulge in your favorite treats occasionally. The key is to find a balance that works for you and supports your overall health and fitness goals.

The general idea is that you want to eat About 0.8 grams per kilogram of body weight per day, but that is on the lower side so lets make it 1gram per bodyweight minimum. This means if you weigh 70kg you should consume at least 70 grams of protein per day. This is a good starting point for most people, but you may need to adjust your protein intake based on your individual needs and goals. If you are trying to build muscle or lose weight, you may need to increase your protein intake to support your goals.

If you want to lose weight then you should be in a calorie deficit and if you want to gain weight you need to be in a surplus. Ofcourse if you want to keep your weight the same you should eat at your maintenance calories.

Calories

Lets start with the basics. When you look at the packaging of food you will most likely see the energy in Kj. To convert it to calories [This is only to give you an estimation so you can do it on the fly, to be more accurate you can use 4.184] it is the Kj divided by 4

For example if you have fries that says it is 2000 Kj then you divide it by 4 and you get 500 calories.

To calculate your daily calorie needs, you can use the calorie calculator below.

Track your progress

Tracking your progress is an important part of your fitness journey. It helps you see how far you've come and keeps you motivated to keep going. You can track your progress in a variety of ways, such as:

• Taking measurements of your body (e.g., waist, hips, chest, arms, legs)
• Weighing yourself regularly
• Keeping a workout journal to log your exercises and weights lifted
• Taking progress photos to visually see changes over time
• Using fitness apps or wearables to track your activity levels and calories burned

Remember that progress is not always linear, and it's normal to have ups and downs along the way. The important thing is to stay consistent and keep pushing yourself to improve.

We hope this guide has helped you get started on your fitness journey. Remember that getting into fitness is a process, and it takes time and effort to see results. But with the right mindset, dedication, and support, you can achieve your fitness goals and live a healthier, happier life.