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Top 10 fitness tips for beginners

When you’re just starting out losing weight, building muscle or living a healthier lifestyle, you’ll probably be in need of some fitness tips. After all, everyone starts somewhere. So, whether it’s your first time going to the gym, hitting the road for a run or taking on a virtual HIIT class, we’re here to help. Keep reading to get the knowledge and confidence you need to take on your goals and succeed.

Fitness tip #1: spend time warming up

It’s not the most fun part of training, but it’s one of the most important. A good warm up prepares you physically and mentally for your workout. Doing 5 to 10 minutes of easy movement increases your body temperature, improves blood flow and loosens up the joints, which all helps to reduce the risk of injuries. You can use a cross trainer, exercise bike or treadmill to get your heartrate up, or just find a quiet space at home. Don’t exhaust yourself, though. The real effort is yet to come.

Fitness tip #2: start slow

It’s great to be enthusiastic, although it’s a common mistake to train too hard, too quickly. Focus on your technique. You don’t need to grab the heaviest weights you can manage or run a marathon your first time out there. The last thing you want is to get injured and lose your confidence or motivation.

Fitness tip #3: ask for help

It can be intimidating but instead of shying away from unfamiliar exercises or equipment, don’t be afraid to ask someone for help. When you keep learning new things, it keeps your journey exciting. You might be unsure how to deadlift properly, need advice on the best running shoes, or unable to figure out that strange weight machine with all the wires. Fellow gym-goers and keep-fitters are always happy to help. After all, they needed all the fitness and gym tips for beginners at some point too.

Fitness tip #4: perform slow and controlled reps

This fitness tip applies especially to those new to lifting weights. If your weights are too heavy, you’ll often find yourself performing fast reps and using your body’s momentum (instead of the targeted muscle) to complete the rep. This limits your range of motion and the tension placed on the muscles. Using a lighter weight allows you to work out the complete muscle with a safe, controlled and effective technique.

Fitness tip #5: stay hydrated

It might seem like an obvious one, but drinking enough water before, during and after exercise is vital. Stash a Body&Fit Water Bottle in your kit bag to make sure you never run dry. You can also check out our blog to read more about the importance of proper hydration.

Fitness tip #6: focus on compound exercises

A compound exercise is one that works multiple muscle groups at the same time. We’re talking squats (which hit the glutes, quads and calves), deadlifts (you’ll feel those in your glutes, hamstrings, core, back and traps) and bench presses (great for building your chest, shoulder and triceps). As they target a large part of your body, compound exercises are ideal for muscle growth, burning fat and building a solid foundation for other sports and activities.

Fitness tip #7: avoid overtraining

Even the most seasoned fitness enthusiasts appreciate the importance of good rest. Try to get those precious eight hours of sleep every night and take one or two days off from training each week. Your body needs to rest to be able to recover and come back stronger than ever. A little patience is sure to pay off in the end.

Fitness tip #8: eat right

No matter what your goals are, fuelling your body with good nutrition is key. The right amounts of protein, healthy fats, vitamins, minerals and carbs are essential for the body to function, perform and recover to its full potential. For beginners, a change in diet can be quite the lifestyle change and there’s a lot to learn. So, take it nice and slow. You can start by checking out the rest of our blog for more information and advice for every level, goal and aspiration.

When it comes to nutrition supplements, an easy-going protein powder like our Body&Fit Whey Essential is ideal. Just mix one scoop with 250ml of water before or after training, or on an active day, to help maintain your muscles in a convenient and versatile way.

A little extra fitness tip: many people who are new to sports supplements think protein shakes will make them put on weight. They do contain calories, like any food. Although, if they’re enjoyed as part of a healthy, well-balanced diet and an active lifestyle, weight gain is highly unlikely.

Fitness tip #9: set realistic goals

Increasing flexibility, building muscle, losing weight and improving cardio are all long-term goals. You can’t expect to achieve them overnight. Set goals that are realistic and achievable. For example, adding 5kg to your bench press (or shaving fifteen seconds off your mile time) within one month. If your goals are unrealistic, you’re going to miss all the real progress you’re making. Read more in our beginner’s guide to goal setting.

Fitness tip #10: be proud of yourself

You showed up, so be proud of yourself. It takes a lot to step out of your comfort zone. Plus, those first few training sessions are always the hardest ones, physically and mentally. You’ve got to push through them and trust that your fitness skills and savvy will only get better over time. Soon, you’ll be passing on these fitness tips to the next person looking to find their fit.

Until then, feel free to explore the products below from our ESSENTIAL SERIES — a selection of Body&Fit favourites conveniently arranged for anyone new to the world of supplements and sports nutrition. You can also follow us on Instagram @bodyandfit_official for more top fitness tips — like how to Romanian deadlift — alongside delicious recipes and workout ideas to help you stay inspired on your health & fitness journey.