Beginner Workout Tips

To be successful in your fitness goals, it's important to start off on the right track. Far too many beginners get started on the wrong foot, develop bad habits, and then struggle to achieve their goals of building muscle and burning fat. Here are some beginner workout tips to help get you started on the right track.

1. Make fitness a habit.
Working out 3-4 times each week for at least three weeks when starting off is essential to your success. One week is not enough for it to become a habit. Be consistent in your plan and you'll move quickly toward your goals.

2. Control your lifts.
More weight can wait. What's important is learning how to squeeze your muscles to move the weight rather than using your hips to thrust the weight up. The better you can actually contract each muscle group correctly during a lift, the more your muscles will grow. Focused and controlled efforts will go a long way in your muscle development.

3. Do compound movements.
To get the best results for muscle growth and fat loss, it's best to start with compound lifts like the squat, bench press, shoulder press, bent-over row, dead lift, pull-up, and lunge. These lifts require you to use multiple muscle groups at the same time. Doing them will allow you to lift more weight, hit more muscles, and increase your metabolic rate much better than you could doing isolation movements.

4. Perfect posture.
How your spine is set during your lifts can have a huge impact on your body and the amount of weight you're able to lift. It's best to keep your lower back slightly arched, your chest up, and your head and neck in a neutral position, no matter which lift you're doing. This can help prevent injuries. When you're lifting, engage your core. You might feel like you're just flexing your abs, but you're also engaging those deep, inner core muscles that protect your spine.

5. Finish every rep.
Many beginners focus too much on the first part of the lift (the concentric or lifting portion) and forget all about the lowering (eccentric) part. Letting the weight drop quickly and without control can be disastrous. You want your muscles to be strong all the way through their entire range of motion, not just the first half of the lift. If you can't control the weight during the lowering phase, you're probably lifting too much weight. Lighten the load until you can control it on the way down again.

6. Track your progress.
Think about your body and how it responds to your lifts, your diet, and even your attitude. No two people are entirely alike. The better you understand yourself, the more you can tailor your workout program to your own needs. This means better results in your future. Write down your workouts, what you eat, and how you feel. That way, you can look back and figure out what made you feel great, what made you feel sore, and what made you feel like you wanted to quit.

7. Have fun!
Working out should not be viewed as a chore but as a time you get to spend improving your body's overall health and wellness. Nothing is more satisfying than seeing results from your hard work. Set goals for yourself and reward yourself when achieving them. Buy yourself new gym shoes or attire when you reach a goal. Find a friend to workout with and motivate each other.

Healthy Eating Tips

1. Eat breakfast.
Breakfast really is the most important meal of the day. By fueling your body with a healthy meal first thing, you jump start your metabolism. When you skip breakfast, your metabolism slows and ends up holding on to fat when you do eat.

2. Stay hydrated.
Our bodies often confuse thirst for hunger. Staying hydrated helps you avoid overeating and unnecessary snacking. More importantly, water enables your mind and body to function properly.

3. Eat small and eat often.
Having small, frequent meals is proven to facilitate weight loss. Eating every 2-3 hours keeps your metabolism running and your energy in balance. Going hours without food simply slows your metabolism.

4. Eat whole foods.
 Whole foods should make up 80 percent of your daily caloric intake. Processed foods, even the low-fat/low-calorie, seemingly healthy options, have unhealthy ingredients. Aim to eat clean 80 percent of the time, and keep processed foods to a minimum.

5. Educate yourself.
Become a food expert. Read up on nutrition, learn what you’re putting in your body, and start reading labels. The more you know about ingredients, calories and serving sizes, the more likely you are to make healthy choices.

Fit and Healthy Living

Living a fit life is not easy. Staying fit is hard work and may require a complete change of lifestyle. That doesn't mean it's impossible though. Giving your best effort can go a long ways when it comes to improving your overall health and physique. There are numerous benefits of living a fit life. It helps you live a longer, happier and more fulfilled life. Your energy levels will increase, your sleep will improve, and you can minimize trips to the doctor. A common misconception is that a person's physique is highly dependent on their genetics. Fit people have adopted healthy habits and adhere to them regularly. Anyone with the right mindset and determination can greatly improve their health and transform their physique.

Biography

Jimmy Wong currently resides in Knoxville, TN where he was born and raised. He lives there with his wife and their 2 dogs. He is currently a senior at Middle Tennessee State University and is majoring in Information Technology. He also works full-time for Whirlpool Corporation in order management for contracted single family home builders. He is the single point of contact for the Toll Brothers account. In Jimmy's free time he enjoys going to the gym, going to the movies, and spending time with his bible study group. Jimmy has a strong passion for working out and staying fit. He hopes this blog can inspire others to work out and live a healthy and fit lifestyle. After graduating he will pursue other opportunities either within Whirlpool or a different company.