New to training? Not sure where to start or goals?

  • Posted by a hidden member.
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    Oct 11, 2007 9:16 PM GMT
    The initial thoughts are to get the exercise plan drawn up and hit the gym and gain maximum results from your plan whether it be to burn calories and lose weight, build muscle or just improve your overall fitness.


    But this is just one part of the story and also not the most important part. The primary decision is your goal.


    Step 1 What is your goal?
    It's very hard to achieve the exact balance to build muscle and lose weight simultaneously you are often asking or employing methods that are counterproductive to each other and the goal.


    Have a plan/a target; its easy to adjust this as you go along but without one how can you measure your achievements? But you are what you eat.


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    Oct 11, 2007 9:16 PM GMT
    Step 2 Know your diet

    Does your calorific intake match your goals? How do I work this out? There are lots of links on this website that will help you identify what your basal metabolic rate is and what you need to eat to achieve your goals. try something like www.fitday.com

    There are many different ways to skin a cat so you need to find the method that best suits your lifestyle.

    In its simplest form: if calories in are less than your basal metabollic rate (common accepted is 2500) calories out create a deficit below this figure then you will lose weight and vice versa but there are many variables and margins for error.


    That's where tools/resources like www.fitday.com come in. They not only help you to log, plan and identify your calorific intake they help you with identifying macro nutrient split macros: (carbohydrates, protein and fats) and even micro nutrient split (iron, zinc, potassium etc)

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    Oct 11, 2007 9:18 PM GMT
    Step 3 Does your routine match your goals and is your calorific intake sufficient to achieve your objective?

    Are you getting enough macros to suit your goals? If you are then supplementation is not needed. Many resources make you believe it's a pre-requisite to training. Its not, they are as they say to supplement shortfalls or as an alternative to food or efficiency ie if when bulking in heavy excess its often hard to consume the value of calories in the form of foodstuffs.

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    Oct 11, 2007 9:19 PM GMT


    Step 4 Water water everywhere.

    Hydration is of paramount importance. Fact your body cant metabolize fat without it. Fact muscle is made up of 70% water. So know your water intake is sufficient to maintain hydration or even superhyrdated to achieve weight loss (the latter being if you prescribe to Dr Darden's principles www.drdarden.com).


    Common resources would state that 2 litres per day is basic hydration but it depends on the individuals size etc. Basic "rule of thumb" for water requirements has long been -- weight in pound / 2 = oz. of water / day. Daily fluid requirements will vary with environmental conditions, clothing and exercise intensity and duration. Typical water losses during exercise : 1 hour of weight training = 8 oz; 45 minutes of swimming = 10 oz, a softball game = 16 oz; 5 mile run = 24 oz, 45 minutes of full court basketball = 24 oz; bicycling for 1 hour = 33 oz. and a marathon = 116 oz.
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    Oct 11, 2007 9:19 PM GMT

    And finally creatine: love it or hate it every one has their views and interpretations of the facts. Do your research and formulate your own opinion. But all the evidence and advice is the same for one group: "if you are an adolescent you should not consider creatine"

    Most importantly......... It's Evolution not Revolution make sure you revisit this often when you have achieved or are nearing your goals