How to Kickstart Your Fitness Journey: A Guide for Beginners

With the growing emphasis on healthy living and toned physiques, many young women are showing a keen interest in fitness. However, starting out can be confusing for many. You might find yourself stuck in the "I’ve read so many books and watched countless videos, but still can’t get my fitness routine right" phase.

Today, I’ll share some insights on how to start a systematic fitness journey, especially for beginners who often find themselves giving up midway. If you’re a fitness enthusiast or expert, you might already be beyond this stage.

The most common issues when starting a fitness journey are:

1. Being a complete beginner and not knowing where to start.
2. Knowing some fitness theories and methods, but struggling to stick to them.

Some of you might have studied tutorials and books, packed with knowledge, knowing 8 exercises for biceps, the technical points of high squats, and the heart rate range for optimal fat burning. But these specific pieces of knowledge can be tedious and, whether it’s building muscle or losing fat, results aren’t immediate. When something is boring and doesn’t show quick results, it’s easy to give up.

For beginners, getting started and sticking with it is key, gradually finding a training method and plan that suits you.

First, Clearly Define Your Fitness Goals The most common fitness goals are losing fat and shaping (muscle building), which correspond to aerobic and anaerobic exercises, respectively. If you want to burn more calories, improve your cardiovascular capacity, or reduce your body fat percentage, aerobic exercise is more suitable. Common aerobic exercises include jogging, swimming, aerobics, elliptical training, cycling, and various HIIT workouts.

If you aim to become stronger, improve muscle definition, and tighten your skin, strength training (anaerobic exercise) is more appropriate. In practice, the lines between aerobic and anaerobic exercise can blur, often overlapping within a single workout. Define your primary goal and start from the corresponding exercise category.

Start with What You Enjoy Knowing your fitness goal is great, but the key is to start with something you enjoy. Don’t force yourself into a regimen that feels like a chore. For instance, if you prefer aerobic exercise, there are many options to choose from:

• Simple activities like running or stair climbing
• Home workouts with apps or videos like aerobics, yoga, or HIIT
• Gym equipment like ellipticals or rowing machines
• Fitness games, such as Ring Fit Adventure on the Switch

Many professional teams have developed group classes, such as Les Mills or Insanity, and many influencers share their workout videos, like Pamela Reif. Try different things until you find what you like.

The Easiest Way to Start: Hire a Personal Trainer If you can afford it, hiring a personal trainer is the quickest way to start. A good trainer will tailor a plan based on your goals—whether it's muscle building, fat loss, or learning a specific skill like dance or boxing. Some fitness centers offer small group classes, which are more affordable than one-on-one sessions but still offer personalized guidance.

Start Specific Training to Improve Performance For most sports, having good core strength and stability is crucial. But if you’re told to do planks, crunches, and anti-rotation exercises without understanding their purpose, you might find them boring. However, after sticking to a favorite sport for a while, you might want to improve your performance, like better dance moves or faster, steadier punches in boxing. At this point, with guidance from a coach, you’ll see the value in targeted core training.

Common Concerns and Tips for Beginners

1. Is More Exercise Always Better? No, it’s essential to progress gradually. Start with low-intensity workouts and increase intensity within your limits. Overexertion can lead to injuries and burnout.

2. Do I Need Both Aerobic and Anaerobic Exercise? Yes, a combination is beneficial. Strength training increases muscle mass, which boosts metabolism, aiding in fat loss. Aerobic exercise improves muscle endurance, supporting anaerobic activities.

3. Can I Target Fat Loss in Specific Areas? Unfortunately, spot reduction is a myth. Genetics largely determine where you lose fat first. However, strength training can enhance muscle definition in specific areas.

4. Will I Become Too Muscular? It’s difficult for women to develop large muscles due to lower testosterone levels. Unless you train extremely hard and follow a strict diet, you won’t accidentally become too muscular.

5. Should I Stop Exercising if I Feel Sore? Muscle soreness after exercise is normal, especially for beginners. It usually subsides in 3-5 days. Unless you experience severe pain, it’s okay to continue with your workouts.

Conclusion Starting a fitness journey can be challenging, but with these tips, you can stay committed and achieve your health and beauty goals. Remember, fitness is not just about looking good; it’s about feeling good and living a healthy life. Keep moving and enjoy the process!