How to Start workout as Beginner? Beginners Workout Guide.

How to start Workout? 10 beginner tips

While you're here, there are two options: either you're just getting started with physical activity, or you want to make sure you're doing it right. In both cases, the doubts remain the same: how to find time to train, what to exercise and how often, what to eat, and how to measure the effects to make it all make sense. From the very moment you look for answers to these questions, your head can get high. And what about putting them into practice.

But don't worry, this tutorial is just for you so you don't have to waste time digging through tons of information. Thanks to it, you will be able to focus on what is most important, i.e. on the action. All this so that you persevere in the fight for the best version of yourself.

10 Workout Tips For Beginners

Tip # 1 How do you find the time?
                                                                                   Lack of time is often cited as the main obstacle to a healthy lifestyle. You know, there will always be a thousand more important jobs and responsibilities. However, before you use this excuse, think carefully.

DOES ETERNAL DEPOSITING OF SELF FOR THAT MAKE SENSE? IF YOU DON'T TAKE CARE OF YOURSELF, NO ONE WILL DO IT FOR YOU.

If you really want to make a difference, you need to prioritize yourself. Make training part of your daily schedule as well as other commitments. This will make it harder to ignore. Especially since it's not about multi-hour cross-country runs. Effective training does not need to take more than 30 minutes a day. This is less than an average episode of a good show. Remember, those half an hour will affect the next 23 and a half. So let's find them.

In the beginning, it is better to assume that you will be exercising less than longer. In this way, the excuse for lack of time is less tempting. In turn, the training itself will not be something that will dominate the whole day. On the contrary, it will become a nice break between your daily chores. If you really have too much to do, exercise at home. Thanks to this, you will save valuable time on commuting. You will also not be dependent on the weather. All you need for home activity is a piece of flooring and a laptop with internet access.

Be active on TV, you'll find tons of programs to suit your skill level and time. Just click and… practice!

Tip # 2 how often do you exercise?

                                                                                  If you are a beginner, practice every other day. Does less activity make sense? Any movement is better than no movement. However, if you train once a week, do not count on visible results.

 In order for the body to start changing, it must move regularly. Otherwise, none of it. The minimum recommended by Ewa is a whole-body exercise 3-4 times a week (preferably every other day). In this mode, you are less likely to get discouraged quickly. On the contrary: when you catch the physical activity bug, you will probably be looking forward to the next training days.

As your fitness and form improve, you can increase your training frequency. You can also choose the more intense ones with cardio elements. However, remember not to overdo it.

 After extremely intense exercise, it is good to take a day off or one with much less activity. The most important thing is to listen to your body. When you feel that you are exhausted or have no strength, choose a calmer program.

Tip # 3 What to practice?

                                                       Cardio, Pilates, intervals, and maybe something else? In the flood of various programs and activities, it's easy to get lost. So don't worry if these terms sound strange to you. Here you will find a dictionary that will dispel any doubts! There is one rule - practice what gives you joy and (at least at the beginning) does not make you totally tired. If you choose too intense exercise, you can quickly get discouraged. Not to mention the loads that you put on muscles and joints that are not adapted to them. It is better to start with sets of exercises that require precision and easy movements. Don't be fooled! This does not mean that they will not work. On the contrary. They will help strengthen muscles, sculpt them, and will be an excellent base for further activity.

From Ewa's programs, in the beginning, we recommend Skalpel, Secret, or Skalpel 2. Calm exercises requiring precision are an ideal option for those who take their first steps on the way to good form and condition. It is also a great opportunity to get to know your body. Later, you can go ahead and move on to more intense workouts: for example Bikini or Turbo Challenges. All of these programs can be found on the BeActiveTV platform - from calmer sets to those that will really give you a hard time.

Tip # 4 What to practice on?

                                                                In whatever is convenient for you. Don't let anyone tell you that being active only makes sense inexpensive, top-of-the-range clothes. Clothes are important, but not the most important. Better to exercise in old tracksuits than lie on the couch in the company ones. All you need to start is comfortable pants and a T-shirt.

 From the beginning, however, it is worth paying attention to the shoes. They do not have to be branded, but it would be good if they had good cushioning and a non-slip sole. It is very important. Especially when you exercise at home or in the gym. Absolutely never exercise barefoot (unless required by the specificity of training, e.g. pilates, and the trainer clearly indicates such a necessity). Otherwise, you risk overloading the movement apparatus and even injuries.

Of course, with time, it is worth looking around for sports clothes mainly due to the materials from which they are made. Special fabrics "breathe" and dry faster. Therefore, exercising in them is much more comfortable and hygienic. In addition, in the case of sports bras, there is the issue of adequate bust cushioning. But also in this case you don't have to look at the tags.

 A good product doesn't have to cost a fortune. It is worth following the occasions and asking other exercisers. You will surely find comfortable sports bras at a good price.

Tip # 5 Where to exercise?

                                                         At home, outside, or in a fitness club? Where you practice largely depends on how you like to exercise. Some people are motivated by a group activity. Then the best solution will be a proven fitness club with interesting activities. There is a free trial day option in many places. There you can go to the activities you are interested in and see if they suit you. Clubs are also a place where you can see how coaches work and arrange individual consultations.

Note, it is important to choose people on recommendation and with appropriate experience. A compromise between group exercises and individual activity can be training in nature - on the one hand, you pass other exercisers, on the other, you still have a lot of space for yourself. 

Unfortunately, it has one drawback: you are largely dependent on the vagaries of the weather. If you prefer peace and quiet, choose home exercises. Here, the weather won't hold you back, and you don't need to be embarrassed. The only thing to deal with is a piece of the floor, an exercise mat, and a laptop with internet.

If you do not have the strength and time to dig through the internet in search of training sets, BeActiveTV offers a whole lot of programs prepared by the BeActiveTV team!

Tip # 6 What to eat?

                                            Without a proper diet, the results may be miserable or even absent. Therefore, what you eat is extremely important. But don't worry. It's not about making a kitchen revolution right away. For starters, give up fast food, highly processed foods, and sweets. It is also worth putting away sweetened sodas and juice from the carton. Instead, opt for high-quality meat, fish, vegetables, and fruit. Also, do not forget about whole grain bread and pasta, as well as about groats and good-quality dairy products.

DO NOT BELIEVE THAT A HEALTHY DIET IS TIME-consuming. MANY MEALS CAN BE MADE IN A FEW MINUTES (FOR EXAMPLE, COCKTAILS, POORMAKE OR VEGETABLE STEW) AND PREPARE A PORTION FOR 2-3 DAYS.

Remember to eat four or five meals a day on a regular basis. Proper watering is also extremely important. Aim to drink about 2 liters of moderately mineralized water a day.

If you lack ideas for dishes, Ewa regularly posts weekly menus on her Facebook profile. You will definitely choose something for yourself among them. If you like sweets, you won't be disappointed either. There you will find ideas for delicious, healthy, and low-calorie desserts. Regardless of the type of meals, remember - to lose weight you have to eat! Therefore, give up restrictive diets, fasting, and mono-diets (based on only one type of product). A starved and malnourished organism will be reluctant to give up adipose tissue, fearing another hunger.

Tip # 7 how do you measure exercise effects?

First, say goodbye to weight. Weighing yourself too often can be frustrating. Besides, muscles are heavier than fat. Therefore, if you train, you can lose weight and the weight will not drop drastically. To reliably evaluate the effects, measure body circumferences.

First, measure yourself with an ordinary tape measure and write down the results. It is best to measure the circumference of bust, waist, hips (at the widest point), and thighs, e.g. right. As you continue to exercise and diet, keep taking notes of your measurements. However, do not do this more often than every two to three weeks. It is important that you always measure yourself in the same places. Also, be sure to include menstruation and its possible effects, such as water retention and swelling, when monitoring your progress. Even after intense exercise, sometimes muscles "swell". 

Tip # 8 who do you listen to?

                                                         First of all, yourself and your needs. If you feel very tired the day after training, take a break or go for a lighter set of exercises. The same applies to illness. A slight runny nose and a sore throat are not obstacle inactivity. However, if you are very weak, let it go. Also, remember never to exercise with a fever.

Absolutely don't listen to anonymous online experts on everything. It is also better not to upload your photos to the internet asking for a rating. People can be different and criticism (even if unfounded) may hurt you unnecessarily and take away your will to act. The exceptions are groups and people who are sympathetic to you.

Only qualified trainers and nutritionists for advice and information. Remember that it's about your health and well-being. It is not worth entrusting them to incompetent people. This applies to both diet and exercise. The latter is also about your fitness and mobility.

 The exercise that is too vigorous or badly done can do more harm than good. If you are in pain, review your exercise routine. While slight discomfort is even recommended, any pain reactions should be consulted with a specialist.

Tip # 9 What to do in times of doubt?

                                                                                     Let's face it - even the most motivated person has a crisis. Therefore, when you feel you are fed up with everything, take a day off. Of course, it's not about eating a packet of crisps and a huge chocolate cake. It is more about a quiet walk in the park and spending time with yourself or your loved ones. But always remember where you have managed to get so far.

Crises are also an opportunity to look at your diet and training. Maybe they have become too monotonous recently? Or maybe you missed your original goal? This is a great way to summarize your achievements so far and make any modifications. It is also worth organizing a mini support group. Best of people who also exercise. Such a team can be a great motivator during moments of doubt and irritation. It is also worth having some inspirational quotes up your sleeve to lift your spirits in more difficult moments.


Tip # 10 When to start training?

Don't wait for the next Monday, week, month, or year. The best time to change is right when you are reading this text. Especially since you don't need any special equipment to start your activity. All you need is comfortable clothes, sports shoes, and your body.