So you've decided you want to finally get in shape, but there's one problem: you don't know what to do. There is a wealth of information out there, all seemingly contradicting each other, on how to work out, what to eat, what to avoid, and so on. With this series, I hope to offer a pretty easy guide for beginners who want to work out and get in shape. There will be no unusual or unnecessarily complicated routines, no radical dieting, and no BS.
Just the facts needed to get an incredible body, and the strength and aerobic fitness to go along with that. This comprehensive routine will work well for either men or women, and should take care of your first 6-12 months of training. Part 1 of this article will deal with the benefits of working out, which go above and beyond simply having a good body. I will start with the more superficial effects of working out, and then delve a little more into the direct health benefits. This guide will show you how to obtain well-rounded fitness, where you have both cardiovascular and muscular fitness.
Benefits
Better Body Composition
The combination of weight training and aerobic fitness will change your body composition, or the amount of fat you have compared to muscle tissue. Many beginners can add muscle and lose fat at the same time, and can notice incredible changes in their bodies in a matter of weeks. Taking a sedentary person and increasing their activity level works wonders. If that same person combines weight training, aerobics, and proper nutrition, then radical changes soon follow!
Become More Physically Attractive
Like it or not, humans are a superficial species. The number one reason that clients come to me is not health or athletically related, but rather a desire to become more physically attractive. For many people, physical attraction is a vital part of any relationship, and I have many couples come in wanting to shape up. And almost every single couple has said that it has improved their sex life. In addition, they find a bonding experience in workout out together. Single men and women do it so that they increase their chances of finding someone. Of course, you have to be careful not to let your new-found attractiveness go to your head.
Increased Self-Confidence
I've found working out to be the best confidence builder that I've personally come across. People who start working out begin to get complimented. Members of the opposite or same sex show them more interest and attention. People find that as they get stronger, physical and day-to-day activities become easier. As their cardiovascular endurance increases, they find they no longer get as winded. Sheltered guys and girls all of a sudden find themselves going on dates, becoming more social, etc. I've seen tons of amazing personality changes.
Stronger and More Fit
This one is pretty obvious. You become stronger, everyday activities become easier, most physical activities are less difficult, and you can participate in more sports with confidence.
Increase Cognitive Processes, Reduce Stress and Depression
Exercise seems to be able to enhance certain cognitive functions, possibly by the production of Brain Derived Neurotrophic Factor(BDNF). This same factor has been implicated in the long term positive effects of anti-depressants(mainly SSRI's). Not surprisingly, exercise has been shown to reduce both stress levels and relieve depression symptoms, possibly by the regulation of certain neurotransmitters.
Many Other Important Health Factors are Improved
Namely, increased bone mineral density, key in preventing osteoporosis. Cholesterol levels improve, risk for coronary heart disease is decreased, lipid levels improve, and I could go on and on. Essentially, exercise has a positive effect on so many things, there is no reason NOT to do it.
Doesn't Take That Much Time
The number one reason that people don't work out is that they think it takes too much time. It really doesn't, as long as you follow a well constructed workout routine that is both simple and effective. Remember, we're going for efficiency here. You'll spend around 3 hours a week at the gym, which is not that much time for all the benefits you get.
This Beginners Program will Provide Your Foundation for all Other Physical Activity
After you complete this program, you'll have a great foundation to go into any direction. You can continue with a well rounded fitness routine and remain fit for the rest of your life with minimum effort, you could decide to take up bodybuilding or powerlifting, or maybe you'll decide that you have a sport in mind and you want to find a workout routine to maximize performance in that sport. Either way, you'll have a solid foundation to build upon.
WHEW! That was a mouthful, and hopefully you're still with me at this point. Coming up next, the principles and routine.
