Beginner's Guide: If I Could Restart My Fitness Journey Today, Here’s What I'd Do
Beginner's Guide: If I Could Restart My Fitness Journey Today, Here’s What I'd Do
As a qualified nutritionist, trainer, and wellness coach with over six years of experience in coaching clients and ten years in training myself, I’ve had the privilege of witnessing many fitness journeys unfold.
However, if I had to start my fitness journey over again tomorrow, there are several things I would do differently.
Some of these are lessons I’ve learned along the way, while others reflect insights I wish I had when I began.
Here are the key steps I would take, (presented in no particular order).
1. Track Protein and Total Calories Only
When I first started my fitness journey, the vast array of macronutrients—carbohydrates, fats, and proteins—felt overwhelming. I often found myself stuck in an all-or-nothing mindset, which left me feeling defeated.
If I had to start over, I would focus solely on tracking protein and total calories. By concentrating on these two elements, I could establish a foundation of consistency without getting bogged down by the complexities of the other macros.
Practical Tips:
Use an app like MyFitnessPal or Lifesum to easily log protein and calories.
Set daily protein goals based on your body weight (typically around 1.6–2.2 grams per kilogram).
Focus on whole food sources for protein like lean meats, dairy, legumes, and nuts.
2. Follow the Same Training Split for 4-6 Months Before Changing
In my early training days, I didn’t have a structured training split. This lack of consistency meant that I often hopped from one workout to another without giving my body the chance to adapt and grow stronger.
In 2018, I finally committed to a training split with a coach and followed it for several months. This approach yielded significant progress much more quickly than my previous haphazard efforts.
Practical Tips:
Choose a training split that targets all major muscle groups throughout the week.
Stick to the same programme for at least 4-6 months before considering changes.
Keep a workout journal to note progress and personal bests, which can motivate you to stick with the plan.
3. Focus on Time Under Tension for Better Muscle Activation
When I first began weight training, no one taught me how to really "feel" the muscles during the exercises. As a result, my muscle activation was poor, and I often used other muscle groups to compensate.
If I were to start again, I would prioritise time under tension. This means slowing down movements to really focus on the contraction and activation of the target muscles.
Practical Tips:
Try practising a 2-1-2 tempo (2 seconds up, 1-second hold, 2 seconds down) for each repetition.
Perform exercises with lighter weights initially to focus on form and feel.
Regularly check in with your body to ensure the target muscle is doing the work.
4. Set Meal Times Instead of Relying on Hunger Cues
As someone who navigates neurodivergence, I often struggle to recognise hunger cues, especially on busy workdays.
Instead of waiting until I’m starving to eat, I’d set regular meal times—four to five small, balanced meals per day. This approach ensures that I fuel my body consistently throughout the day.
Practical Tips:
Use reminders on your phone to prompt meal times.
Pre-plan meals to ensure you have healthy options ready to go.
Keep snacks handy to avoid long gaps between meals, especially during hectic days.
5. Utilise a Food Diary or App to Track Eating Habits
Initially, I used a journal to track my food intake, but I soon realised the value of utilising a food diary or app.
Not only does this allow you to view your food choices consistently, but it also provides insight into patterns and changes over time. Many of my coaching clients are surprised when they look back at their food diaries and see how far they’ve come.
Practical Tips:
Take photos of meals and snacks for visual reference and easy tracking.
Review your entries weekly to identify areas for improvement.
Celebrate progress and positive changes in your eating habits.
6. Learn to Listen to Your Body and Prioritise Rest Days
During my struggle with PCOS symptoms, I mistakenly believed that training more frequently would help me lose body fat. Instead, it led to increased physical stress, less recovery, and higher appetite, which was counterproductive.
If I were to start over, I would prioritise rest days and listen to my body’s signals, ensuring I’m not pushing too hard.
Practical Tips:
Schedule at least one full rest day per week to allow your body to recover.
Incorporate active recovery days with light activities like walking or yoga.
Tune in to how your body feels and adjust your training accordingly.
7. Take Progress Photos and Measurements
One area I did focus on was taking progress photos and measurements, but I wish I had documented my starting point better.
Initially, I felt embarrassed to take photos, but they serve as a valuable reminder of how far I’ve come. If I were to restart, I would document my progress more thoroughly from the beginning.
Practical Tips:
Take progress photos every 1-2 weeks in consistent lighting and clothing.
Record measurements (waist, hips, arms, thighs) alongside your weight.
Create a progress timeline to visually see changes over time.
8. Stay Adaptable and Modify Plans as Needed
Life is unpredictable, and circumstances can change rapidly. When I started my fitness journey, I often felt guilty for needing to adjust my plans.
However, I’ve learned that it’s essential to be adaptable and modify plans based on life’s demands. Training is a physical stressor, and sometimes it’s best to pull back to avoid burnout.
Practical Tips:
Reassess your goals and routines regularly to ensure they align with your current life situation.
Don’t hesitate to take a break or scale back your workouts when needed.
Focus on maintaining healthy habits, even during busy or challenging times.
Remember, your fitness journey is uniquely yours, and there’s no one-size-fits-all approach. Embrace your path and find what works best for you!
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
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