Fitness Training and Fitness Cheat Sheet

7 July 2021

Thinking of getting started on your fitness journey? Well, it is a great decision. Before you begin your journey it is very essential to set a goal and then choose a workout routine accordingly. If you are a novice and have never exercised before, then creating a Fitness Cheat Sheet all by yourself will be a herculean task unless you know the exercises to incorporate in your sheet to suit your goals. It is ideal to follow the pointers in a fitness guide to achieve your goal.

What should a Beginner do before Starting the Fitness Journey?

Whether it is just being able to see your toes while you stand, you want bulky arms or you want a toned body, you will be able to achieve it all only when you follow the right steps. Here is what you should do.

You should get a complete physical check-up if you have a sedentary lifestyle. You should be consulting a doctor before you start working out if you are dealing with any medical condition and if you have had surgery.
Discuss your goals with a trained personal trainer. Get the physical assessment done and allow the personal trainer to chalk out a fitness program that suits your goals.

Prepare a diet cheat sheet. The chart should have the right nutrition to calorie ratio. Consult a nutritionist if required. Reduce the portion of each meal and have 6 small portions instead of 3 large ones.

What are the Guidelines to Prepare a Fitness Cheat Sheet?

As a beginner, it is not advisable for you to prepare a fitness cheat sheet all by yourself. The workout routine should be commensurate to your goals to achieve the required result. It is recommended to consult a professional trainer to draw the fitness programme for you. Alternately, you can choose from the pre-made charts that are easily available

Is a Warm-up Required before Commencing the Workout?

A warm-up enhances the performance level and reduces the risk of injuries during workouts. For a cardio workout, the warm-up could be a set of exercises of low intensity like just to get you sweating within 10 minutes. A dynamic warm-up is best suited for a weight workout. Do two sets of dynamic exercises like squats, lunges, push-ups and good morning in a row with an empty bar. Taking a small break between the sets is essential.

Is it Necessary to Stretch?

Yes. You need to stretch to improve your flexibility. The recommended way to stretch is to do repetitive dynamic exercises like lunges, squats, good mornings, and push-ups. You should push the range to a pain-free level while keeping the right form. Eventually, with improvement in flexibility, you will be able to push the range further.

Cardio and Weight Training have Individual Benefits

Cardio exercises improve blood and oxygen supply to your muscles and also builds up the functioning of the heart and lungs. It helps build endurance. Blood sugar and blood pressure can be controlled alongside burning the excess fat with regular cardio.

Weight training strengthens and builds muscles. It improves metabolism and helps in burning more fat eventually. You need to strengthen your muscles to feel stronger, have strong bones, improve balance and posture. For this, you will have to do weight training.

In conclusion, it is up to you to decide if you just want to shed those extra pounds or want overall fitness.

What is the Extent of Weight that I can Lift?

As a beginner, you should follow the thumb rules of weight lifting. With the weight, you choose to lift you should be able to complete a repetition without losing control over the speed or the form. If you are not able to control the speed of the weight before completing the repetition, means the weight is too heavy for you. If you feel you could have done more repetitions after completing the earlier repetitions well, that means, the weight was too light for you.

While performing some weight exercises I am unable to push beyond a point as it pains. Is it ok?

The flexibility and endurance level is different for each person. While doing weight training you should raise and lower the weight and body only to a pain-free level. With continuous training, you will be able to increase the range to get the best result.

What is The Routine I should Follow to Build Biceps?

Exercises that target multiple joints work better for building muscles than isolation exercises that target only one joint. Also, muscles grow better with heavyweights. You should make the choice accordingly. For example, if your choice is between a chin-up or a curl, chin up works better for two reasons. You lift more weights while doing a chin-up than a curl. The main target zone of chin-up is the back but it engages your core as well. But the curl works only on your biceps.

Useful Tips to Prepare a Diet Cheat Chart

Here are a few tips for you to prepare a diet cheat chart.

Keep a record of your food intake to assess the calorie consumption and decide how many to add or reduce.
Your diet should contain high fibre and low sugar foods along with protein. It should have proper high nutrition to calorie ratio.
Consult a nutritionist for proper recommendation as per your fitness goal.

Common Workout Mistakes Beginners Make

Gettings started with the fitness journey might not be as comfortable as it should be. Follow these useful tips and hit the floor with immense confidence.