Fitness experts share tips on how to kick start a healthier year.
Making healthier choices can be stressful for those who are determined to get in shape ; it is often hard to know where to begin.
Patrick Dale, a fitness expert and personal trainer at FitnessVolt.com has compiled this beginner-friendly guide to get you started.
Nutrition
Diets are not one size fits all. Use these steps to create a diet that works for you.
Determine your Daily Calorie Requirements
Use a Total Daily Energy Expenditure (TDEE) calculator to find out how many calories it would take to maintain your current weight. These calculators can be found online. Use your height, weight and activity levels to calculate how many calories you need to maintain, lose and/or gain weight.
Create a Calorie Deficit
Take your maintenance number and subtract 500 calories from it. This is what you should be aiming for daily and one of the best ways to monitor your calories is to track your food intake by writing information down or use an app. Don’t forget to look at the portion sizes on packets and weigh your food.
Remember: You can lose more weight by drinking plenty of water to stay hydrated and eat high fiber food to keep your digestive system healthy.
Patrick Dale shares this advice for fitness health beginners:
“A lot of people focus on cardio for weight loss, but strength training is equally important. In fact, you’ll lose weight faster and more easily if you do both.
Beginners may be tempted to dive head-first into an intense workout plan, but that would be a mistake. Doing more exercise than you can comfortably handle is a good way to end up sore and even injured. Also, training too hard too soon could put you off exercise for good.”
Often Fitness Health Beginners start with a full-body plan that includes strength training three times a week on non-consecutive days with cardio in between. It is important to give your muscles time to recover after training to prevent injury.
Patrick Dale recommends doing the following workout on Monday, Wednesday, and Friday each week, including 2-3 sets, 12-20 reps, and 60-90 seconds of recovery:
| Exercise | Sets | Reps | Recovery | |
| 1 | Goblet squat | 3 | 12-20 | 60-90 seconds |
| 2 | Chest press machine | 2 | 12-20 | 60-90 seconds |
| 3 | Seated rows | 2 | 12-20 | 60-90 seconds |
| 4 | Lunge | 3 | 12-20 | 60-90 seconds |
| 5 | Dumbbell shoulder press | 2 | 12-20 | 60-90 seconds |
| 6 | Lat pulldown | 2 | 12-20 | 60-90 seconds |
| 7 | Triceps pushdown | 2 | 12-20 | 60-90 seconds |
| 8 | Dumbbell biceps curl | 2 | 12-20 | 60-90 seconds |
| 9 | Cable crunch | 3 | 12-20 | 60-90 seconds |
| 10 | 45-degree back extension | 3 | 12-20 | 60-90 seconds |
A guide to these exercises can be found at FitnessVolt.com
A good weekly exercise plan for fitness health should look like this:
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Strength | Cardio | Strength | Cardio | Strength | Cardio | Rest |
For your cardio workouts, maintain a steady pace for around 20 – 30 minutes. This can be done at the gym by using treadmills or stationary bikes or going for a walk around the neighborhood. You are doing your cardio workouts properly if you are out of breath but still able to talk.
It is also worth remembering NEAT (Non-Exercise Activity Thermogenesis) – this daily exercise will help to burn those calories. NEAT can include washing the dishes, playing with your kids, or anything that gets you moving more. NEAT will help you lose weight and be healthier if you stick to it for the year.
All the above information can be found on Fitness Volt’s website and is fact checked by nutritionists.
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