Disclaimer: I haven't got some weird vendetta against gyms, it's just when I started exercising going to a gym wasn't an option for me. I chose to do home workouts, and six years later I haven't looked back! I'm not a personal trainer, this is all based on my own experience. If you can get a personal trainer, then I would definitely recommend getting one. Oh, and getting a doctor to check your overall health before starting to exercise is a really good idea.
1. Don't go H.A.M
You're all fired up and motivated to exercise, so you choose an intense workout and do an hour everyday for a week. STOOOOP!!! You will burn out or injure yourself, and then you'll give up.
If you're a complete newbie, I recommend you start building your stamina by going for brisk walks. Get used to your heart beating faster than normal, and recognise the feeling of getting a bit out of breath and challenged. Dancing non-stop around your room for half-an-hour is another fun introduction!
Half an hour is an ample amount of time to exercise for beginners, you can slowly work up to longer if you want.
Don't go for intense, intermediate/advanced workouts, you need to start at a suitable level. Youtube has a ton of awesome beginner workouts and some DVDs are made for beginners (there's a list at the end of my faves). Focus on technique and form, this will build a solid foundation for harder workouts, which you will get to!
2. Find what works for you
I hate dance workouts, they don't motivate me and I never enjoy them; my sister loves them. I prefer more 'boot camp' style workouts, where the trainers really push you - though many people find them too intimidating.
There are sooo many ways to exercise including running, cycling, plyometrics, HIIT, pilates, yoga, circuits...... the list is endless. I suggest trying as many workouts as you can and focusing on a few you really like. Having a variety of workouts means you'll never get bored and you'll always be challenged. You don't need a lot of space for most workouts, bedrooms and living rooms are often perfect.
3. I'm all about the weights
Weights are the best way to gain strength and sculpt your body. Cardio is great for quickly shedding fat and giving your cardiovascular system a workout, but weight based training will make your body strong and, in my opinion, is what sets you up long-term. You will not get bulky, trust me. Those fitness models you see online and in magazines have spent a lot of time and effort getting their bodies that ripped. You can start by using your own body weight, water bottles, heavy books etc. Get a dumbbell set, 0.5kg to 3kg will be more than enough to keep you going for a while. Then, if you really want to build some muscle, you can graduate onto cast iron sets.
4. Rome wasn't built in a day
Going back to those fitness models, you won't look like them after a week, a month, or even a few months, and you don't ever have to look like them. Fitness comes in all shapes and sizes. Do yourself a massive favour and completely forget about those super fit specimens. Appreciate what your body can do at this moment in time, don't get lost trying to build your future body. Some days you will have amazing workouts, and other days will be crap. Slow and steady, and lots of self-love wins the fitness race. Ditch the weighing scales, weight doesn't equal fitness, measure your progress through fitness goals e.g. running for a minute longer, or doing one more squat than yesterday.
5. Your instructor is a guide, not a mirror
Remember the trainers in the workouts have been exercising for years, and have had breaks throughout filming. If you need a twenty second rest, then take one! Don't feel you have to do all of the reps that the instructor is doing, if you can only do five lunges instead of the ten shown that's okay. As long as you're doing your best and feeling challenged, that's fine! If you're really having trouble, consider a slightly lower level of workout to build up your fitness. Most workout DVDs will have a 'modifier' so concentrate on what they're doing, and when you feel ready try the more advanced moves, even if it's just for a few seconds.
6. The internet is your friend, but also your enemy
There is an abundance of knowledge and information on the web, and there are some amazing free workouts out there. I have learnt so much over the years by reading articles, searching on forums and watching videos. However, and this is a big however, take everything you read with a pinch of salt. If you read something new, look for a second, third, fourth opinion on it. Check the source of the information, and even then be wary. The fitness world is full of grey areas, and people giving their opinion as fact. If it seems extreme or just plain weird, then avoid it. Listen to your own body, and find what works for you - the point of fitness is to feel positive and full of energy.
7. Taste the rainbow
One thing that really irks me, and something I got caught up in when I first started, is the bullshit nutritional information around. Do not restrict your eating and get caught up in counting calories, please. We need food to live. If you don't eat, you will feel like shit. If you eat a ton of crap, you will also feel like shit. You don't need to fast. If you are hungry, eat. You don't need to cut carbs, your body needs carbs more than anything, carbs are your friend.
Eat as natural as possible, and in abundance. You should feel energised and satisfied, not tired and sluggish.
I always make sure that my meals contain at least three lots of veggies or fruit, as these are so damn good for you. There is no such thing as too much fruit or veg, especially veggies, eat all the veg!! The more colour on your plate, or in your bowl, the better. There is nothing wrong with eating cake, crisps, chocolate etc, as long as it's not all day every day. Ensure most of your daily food comes from wholesome sources and then eat that cake and enjoy it, damn it! I could do a whole post on nutrition, because I see so much shite written about it. Food is awesome, eating is awesome. Don't let anyone tell you any different.
8. Rest and Stretch
Loads of guides will tell you to exercise six times a week. If you can do this, great, but I think for many people six times is quite a lot. Three/four times a week is a realistic weekly goal, in my opinion. If your muscles feel sore, do some stretching and light moving around, but don't do a full-on workout. Rest is just as important as exercise. Your body needs time to unwind and recover. Don't feel bad if you skip a day or two, or even weeks, life can get in the way. If you're feeling tired or unwell, rest. Getting the balance right between exercising and resting is vital. Listen to your body. Remember you should feel positive and energised.
Stretching is also very important!! The biggest problem I have with home workout videos, is the stretching at the end is often rushed and too short. Spend at least five minutes stretching at the end, it will stop your muscles getting as sore and will help with flexibility. Just stretch, okay?
Workouts I love and recommend:
Body Buff/Super Body Workout/Fit - Davina McCall (Perfect for beginners) Just don't do the static stretches at the beginning of her workouts, do active/dynamic ones to warm up your muscles.
30 Day Shred/Ripped in 30 - Jillian Michaels (Beginner/Intermediate) These will kick your butt and are a good intro to Jillian. I love most of Jillian's workouts, so just do 'em!
Focus T25 - Shaun T (Beginner/Intermediate/Advanced) Not at all like Insanity, which is crazy intense. Lots of different exercises, and only 25 minutes long.
Body Beast - Sagi (Intermediate/Advanced) I always find myself laughing at how ridiculously macho the workouts are, but don't let that put you off! Body Beast is amazing for building muscles.
FitnessBlender.com - Daniel and Kelli have the most amazing array of workouts, and they are free! You are sure to find a workout for your needs. They have great warm ups and stretching vids too.
GymRa - A channel on YouTube with a lot of workout videos. Some are better than others, worth a look.
Tone It Up - Another YouTube channel with lots of short workouts. I don't use their videos any more, but they are great for beginners and a quick morning/evening workout.
Blogilates - If you're interested in body weight workouts and pilates, then Blogilates is your girl.
Yoga by Adrienne and BrettLarkinYoga- Two fantastic YouTube channels full of yoga videos, and you don't need to be crazy flexible to do them. Get some yoga in your life, it's great.
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I really hope this post is somewhat helpful. Any questions, please leave them below :)
