Getting Started On A Fitness Program

Note: This blog post is an expanded version of an article I wrote for Magnolia Magazine.  

Folks often don't have the slightest idea of where to even begin when starting a fitness program. It can be overwhelming and daunting to say the least. This can be the case whether one is brand new to fitness or even if they used to be high level athletes who gradually let themselves get out of shape!

I’d like to share some tips that can help you get started in the right direction. This will be a general overview of things to take into consideration when beginning the process of a healthier lifestyle.



The two primary elements of fitness are the nutritional component and exercise component.


The Nutritional Component


• Nutrition Is Key: There’s no way around it, nutrition is about 80 percent of the fat loss battle. Except for very rare cases (i.e. Olympic swimmer Michael Phelps) you can't "out-exercise" a high caloric intake. When I say diet I'm not talking about a fad diet or extreme modification in the way you eat. I am simply referring to an overall healthier approach to eating (which still includes foods you enjoy).


• Keep a Food Log: The single most important recommendation I make to all my clients concerned with fat loss is to become aware of what you actually eat on a daily basis. Most people have no idea of what nor how much they actually consume. A food log is a great place to start creating both awareness and accountability. I still keep a food log and it’s been a key for my own long term success.


• Make Gradual, Incremental Changes: Deprivation is a recipe (pun intended) for failure! If you suddenly and completely overhaul how you eat, you will most likely become miserable and you won't be able to sustain it!

Even if you have short term goals it's important to ask yourself "If you could lose all the weight you wanted for a special occasion but a year from now you'd be back in the same exact boat, would you find that acceptable?".

I have found that when most folks take the time to really think about it they want to lose the weight and KEEP it off, no matter how desperately they want to look good for their upcoming reunion, vacation or other upcoming event.  Incremental changes are the key to long term, "lifelong" success! 


• Eat Smaller, More Frequent Meals: From the time we are children we are often told that snacking is something to avoid. But actually if you learn to eat healthy snacks in between your main meals you will feel relatively full all the time which helps curb overeating and really cuts down (or entirely eliminates) binging. More frequent eating is also believed to elevate one’s metabolism.


The Exercise Component:


• Pre-exercise Screening: Before starting an exercise program, make sure you have medical clearance and/or guidelines especially if you have preexisting health or pain issues. While exercise is certainly beneficial in most cases, it can exacerbate certain conditions if not approached appropriately.


• Proper Progression: Begin with easy to moderate intensity. You should never go from being sedentary to engaging in an aggressive exercise program. By aggressive I’m referring to working out too hard, too often and for too long. Using proper exercise progression and recovery allows your body to adapt appropriately to the stresses of exercise.

The worst thing you can do is start killing yourself in the gym or suddenly decide to go for long runs.

I can usually tell those folks who have suddenly decided to start running when they are not in shape. Everything about them from their running form to the expression on their face radiates something akin to physical torture. Except in rare instances, most folks who start running without properly preparing their body will give up soon after they start. Not a good way to establish a fitness program!

The irony is that one should NOT run to "get in shape", one really should "get in shape" in order to run. Also, even if one does prepare themselves to the best of their ability, the fact is that not everyone is built to run, the ground reaction forces just seem to be friendlier for some folks bodies than others.

 Fitness should feel good and if you approach things gradually you will ease your body into the process and you will find that missing your workouts will become unthinkable. This may seem unthinkable to you if you haven't exercised in a while, but if you use the right progression of intensity you should find it to be a truly enjoyable experience.

With my own clients they are always amazed that they really don't feel sore at all in the beginning. I just want to get them moving and becoming aware of their body. As we move on in their program they may find they actually want to push themselves a bit harder and at that point they may work at an intensity level that will have their muscles "talking to them" a bit, but it should rarely be overwhelming.

In fact I have many clients who have almost never really experienced any real soreness at all and yet they progress every week in terms of their strength and work capacity. It's a myth that you have to suffer to get fit, suffering is definitely "optional" and unnecessary when it comes to getting in great shape!


• Integration: Use an integrated fitness approach. This includes flexibility, cardio, resistance training, and other modalities as well. Also, it’s important to always warm-up and cool-down properly.

My own approach to fitness consists of many stages, one stage builds upon the next.  We also use a large variety of modalities which both creates a positive stimulus for making positive adaptations while at the same time making it fun and interesting. Workouts absolutely do not have to be boring and routine. They should feel creative and enjoyable while being appropriately challenging!


• Proper Form: Faulty body mechanics is a common issue with inexperienced exercisers and can cause musculoskeletal injuries. Try to find someone who has the knowledge to properly evaluate your exercise technique if you don't have the experience to do this by yourself.


• Incorporate Variety: Variety IS the spice of life and this includes exercise. Try mixing up the types of exercise you do. Only using a treadmill or the same machine circuit will not only limit positive gains, but can cause overuse injuries over time (and boredom). Try various modalities such as Yoga, Pilates, or Kickboxing to name a few. Cardio can be done outside in the fresh air over various terrain.


Summary: So in a nutshell, for a fitness program to be successful, you need to combine a sound and realistic nutritional strategy with an appropriate exercise program. The exercise plan should progress gradually and utilize proper form. Variety in both nutrition and exercise is also an important key to both short and long term success!