Helpp! Hella new to workout...
- Thread starter Siri2809
- Start date
Well, what are your goals and current fitness level?
For weight loss a cardio focused program should be a good start. Like the brand new program:
darebee.com
Excellent for beginners.
But keep in mind, as the saying goes, you can't outrun your diet, so if you work out but still eat more calories than you burn daily, you won't loose weight.
If looking for a more all purpose program, you could take a look at Foundation Light:
darebee.com
Excellent all-around program that offers an entry level introduction to different kinds of workouts aiming to lay a foundation for more challenging workouts in the future. Will also help you to decide what you are looking for in future programs.
For weight loss a cardio focused program should be a good start. Like the brand new program:
Soft Cardio
DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community
darebee.com
But keep in mind, as the saying goes, you can't outrun your diet, so if you work out but still eat more calories than you burn daily, you won't loose weight.
If looking for a more all purpose program, you could take a look at Foundation Light:
Foundation Light
DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community
darebee.com
TopNotch
Well-known member
@Siri2809 First and foremost, find out what physical activity you actually enjoy doing. Not what you think you can grind through, but what you like. You won't stick with something if you don't enjoy it. Don't make yourself go for a run if you prefer a brisk walk. Don't force burpees (that's my advice to everyone!) if you don't want to do burpees. There are always other exercises that hit those same muscle groups.
Next, look at what time you realistically can commit to physical activity. Not optimally, not hopefully, but actually. And remember that even then, Life can step in the way.
Step three is to work out what and why you want to change about your physical body. Are you dissatisfied with the amount of muscle or fat, so you're looking at recomposition? Do you want to be strong enough to carry your own shopping when you're 80? What is your Why? Because without one, you have no internal motivation to continue when things start getting tough or the gloss of the New Shiny has worn off.
And the last thing to consider (out of what I consider the major issues), is your diet. Are you happy with it? Too much fat? Not enough protein? Too low or too high on carbs? Too many calories? Too few calories? While working on the answers to the previous three questions, this is the issue I suggest you tackle first.
If you have any questions about any of these, ask further. We're always happy to help.
Next, look at what time you realistically can commit to physical activity. Not optimally, not hopefully, but actually. And remember that even then, Life can step in the way.
Step three is to work out what and why you want to change about your physical body. Are you dissatisfied with the amount of muscle or fat, so you're looking at recomposition? Do you want to be strong enough to carry your own shopping when you're 80? What is your Why? Because without one, you have no internal motivation to continue when things start getting tough or the gloss of the New Shiny has worn off.
And the last thing to consider (out of what I consider the major issues), is your diet. Are you happy with it? Too much fat? Not enough protein? Too low or too high on carbs? Too many calories? Too few calories? While working on the answers to the previous three questions, this is the issue I suggest you tackle first.
If you have any questions about any of these, ask further. We're always happy to help.
Siri2809
New member
Posts: 3
1st of thank you so much for helping me...My goal is weight loss and improve strength...and my fitness level is like 0?Well, what are your goals and current fitness level?
For weight loss a cardio focused program should be a good start. Like the brand new program:
Excellent for beginners.Soft Cardio
DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community
But keep in mind, as the saying goes, you can't outrun your diet, so if you work out but still eat more calories than you burn daily, you won't loose weight.
If looking for a more all purpose program, you could take a look at Foundation Light:
Excellent all-around program that offers an entry level introduction to different kinds of workouts aiming to lay a foundation for more challenging workouts in the future. Will also help you to decide what you are looking for in future programs.Foundation Light
DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community
..I was thinking to start with some cardio as well..Will try em thanks again love..
Siri2809
New member
Posts: 3
Thank you so much for trying to help me out. The point is idk what physical activity I enjoy as..I've always been mostly sedentary..I'm mostly on my desk studying and stuff..I tried to be more active my walking and jogging but I couldn't make it a habit. I'm a final year physical therapy student..I have my internship starting in a month or 2..the irony is I teach people to be fit but not myself..honestly speaking..I dont like the amount of central fat I got..on my abdomen, arms, back etc. Also yea I want to be strong enough to carry the weight of my patients. I'm Indian, so my diet is mostly carbs..rice and way less protein..I'm trying to change that..
Diego1978
Well-known member
Paladin
from
Italy
Pronouns: he/him
Posts: 47
from
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Pronouns: he/him
Posts: 47
"I fully agree with all of Darebee ideals and will always support him"
I recommend you try the programs that Cathulhu and Topnotch suggested you.
You will see that you will find the right one for you, and at the beginning of your internship, you will be in great shape!
Good luck with everything and above all love yourself always!
You will see that you will find the right one for you, and at the beginning of your internship, you will be in great shape!
Good luck with everything and above all love yourself always!
TopNotch
Well-known member
Alright, @Siri2809 if you're not sure what physical activities you like, you probably have some you hate, so mark them off as things you definitely won't do. Walking is quite easy to make into a habit. Some people find that parking further away from where they normally do naturally adds a few more steps. Taking the stairs if that's an option. Even trying to walk 100 additional steps, even on the spot, when you pop out for a tea break or to go to the loo.
I don't want this to come across as rude in any way, but for me personally, if my health care professional didn't look as though he or she looked after himself or herself, then I'd hesitate to accept that person's advice. I mean, how good could it be if they don't follow it? But my physical therapists have all been quite fit people, and considering what they were having to do with me, I'm not surprised. You might find that once you're in your internship, you become naturally more active, and sit far less than you did when you were studying.
That excess fat - exercise will tone your muscles, define them, reduce jiggle, but if there's too much fat, they won't be noticed. And the fat will really only come off in the kitchen. Prioritise protein. Keep carbs because they're a great energy source, but focus on ones that are higher on the satiety index. Unfortunately, rice isn't great - it doesn't keep you feeling full for long. Eat more potato instead. Try bulking out your meals with low-cal vegetables to make you feel full, once you've hit your protein goal. Work out what that is - 1.6 - 2g protein per kilo lean body mass is generally recommended. Protein is naturally satiating and is slow to digest. Very importantly, watch your fats. You do need some fat for health - and to make food taste good, but not very much. Track your calories if you don't already. It's tedious but you won't have to do it forever; you'll soon be able to judge accurately enough, but to begin with, track every single bite. Of everything, even the things you don't want to admit. Include anything you drink that is caloric. My personal recommendation is also to avoid artificial sweetners, but each to their own.
Even if the only thing you change right now - and I would suggest you change one thing at a time, not a whole lot because that's overwhelming - is your diet, and here I'm not even talking about calorie restriction, just work on maintenance and subtle tweaking of the diet, in two months' time, you should notice a difference. That difference improves with a bit of additional physical activity, and maybe, depending, calorie restriction once you've got other things settled. I wouldn't start with that, though, until your diet was more settled.
You've got a goal - being able to help your future patients - and we're here to help you work toward that.
I don't want this to come across as rude in any way, but for me personally, if my health care professional didn't look as though he or she looked after himself or herself, then I'd hesitate to accept that person's advice. I mean, how good could it be if they don't follow it? But my physical therapists have all been quite fit people, and considering what they were having to do with me, I'm not surprised. You might find that once you're in your internship, you become naturally more active, and sit far less than you did when you were studying.
That excess fat - exercise will tone your muscles, define them, reduce jiggle, but if there's too much fat, they won't be noticed. And the fat will really only come off in the kitchen. Prioritise protein. Keep carbs because they're a great energy source, but focus on ones that are higher on the satiety index. Unfortunately, rice isn't great - it doesn't keep you feeling full for long. Eat more potato instead. Try bulking out your meals with low-cal vegetables to make you feel full, once you've hit your protein goal. Work out what that is - 1.6 - 2g protein per kilo lean body mass is generally recommended. Protein is naturally satiating and is slow to digest. Very importantly, watch your fats. You do need some fat for health - and to make food taste good, but not very much. Track your calories if you don't already. It's tedious but you won't have to do it forever; you'll soon be able to judge accurately enough, but to begin with, track every single bite. Of everything, even the things you don't want to admit. Include anything you drink that is caloric. My personal recommendation is also to avoid artificial sweetners, but each to their own.
Even if the only thing you change right now - and I would suggest you change one thing at a time, not a whole lot because that's overwhelming - is your diet, and here I'm not even talking about calorie restriction, just work on maintenance and subtle tweaking of the diet, in two months' time, you should notice a difference. That difference improves with a bit of additional physical activity, and maybe, depending, calorie restriction once you've got other things settled. I wouldn't start with that, though, until your diet was more settled.
You've got a goal - being able to help your future patients - and we're here to help you work toward that.