How to start playing sports: the first steps (part 1)
You are determined to change your body. But you probably don’t know where to start. This article provides all the information you need to help you achieve your goal.
You spend your days studying articles on fitness and bodybuilding, but you still haven’t started a program to change your body. You are overcome with excitement, anxiety, desire and fear. You need extra incentive. A little more information before starting.
Whatever reasons led you to open this page, you’ve come to the right place.
If you are tired of spending every evening on the couch or if you have not been to the gym for a long time, then this article is for you. You feel uncomfortable and insecure. This is normal! Remember, even Rocky once had to start from scratch. This beginner’s guide will help you achieve your goal.
1. Inspection, inspection
A body transformation program should be started in the doctor’s office. Checking your health is not the most pleasant procedure, but you need to know the capabilities of your body. During the inspection, some deviations may be found, which can be eliminated by a balanced diet and correct training. Your motivation will increase, new goals will appear.
If serious illnesses are identified, the doctor will advise on the optimal diet and/or exercise regimen. If you are unable to remember the last time you had a full physical examination, then now is the time to do so.
Most importantly, you will receive comprehensive health indicators that can be analyzed after the completion of the body transformation program. The focus should be on: cholesterol/triglyceride levels, blood pressure, fasting glucose and possibly bone density (BMD) for older women. After 12 weeks, it is necessary to re-pass the examination in order to analyze the change in indicators. Health needs to be taken care of. Fitness is not only about good looks; good health and high quality of life! And to see the effects of training in the first weeks, try sustanon injections.
2. Garbage disposal
Remove from your life everything that can be an obstacle to success.
If the shelves in the buffet are full of cookies, cakes, crackers and other junk, all this should be thrown away. Why do you need unnecessary temptation? Say goodbye to snickers and tweaks.
As rude as it sounds, try to stay away from people who don’t understand or share your desire for a new look. Surround yourself with people who will support you rather than discourage you from exercising and eating well. Think of the movie “Rocky” – now you need Adrian, not Polly. In the early stages of a body transformation program, spend more time with those who are fighting morale rather than those who are suppressing it.
It is not always possible to control your environment. In this case, you need to drive away negative thoughts from yourself. Success depends to a large extent on the emotional state. Just look ahead. You do not need to dwell on difficulties (how to set aside time not to exercise, how to plan a meal plan, how to strengthen muscles, how to find a common language with others), focus on positive things.
Try to maximize the effectiveness of the makeover program to suit your lifestyle. If it is difficult to find time for training in the evening, you can go to the gym in the morning. If you have a business meeting in a restaurant with poor cuisine, suggest another option. Health should be a top priority in your life. You will see that over time you will have a mass of supporters.
If you constantly reproach yourself for not being able to follow a diet or imperfect appearance, you need to change the tone of such internal dialogue in a positive way. Reflect each negative thought with two positive statements about your accomplishments. For example: “I ordered a diet chicken salad for lunch today” or “I drank 10 glasses of water throughout the day.” These do not have to be significant achievements – you managed to lose so many kilograms of fat, gain so many kilograms of muscle; any progress is already progress, i.e. even small victories are important.
Replacing negative thoughts with positive ones improves self-esteem and increases motivation. The more a person fixates on his failures and weaknesses, the more negativity and fear accumulates. You need to focus on your goals and change your way of thinking.
It will take a lot of time and effort to cleanse your life of “garbage”. But with a light head and an empty candy bowl, it will be much easier to take the first step towards a new appearance.
3. To the store behind the main
You have to make an audit in the refrigerator and closet. It is much easier to follow a diet if only healthy foods are in the refrigerator. And sports equipment and equipment will turn the acquaintance with the world of fitness into an exciting experience. No matter how trite it may be, but the desire to exercise often depends on the availability of comfortable and high-quality clothing.
Below is a list of what you need to get started. (Please note that the food list can be adjusted according to the individual meal plan).
Products in the pantry
- Brown rice
- Quinoa
- Oat flakes
- Sweet potato
- Cereals
- Nuts
- Natural nut butter
- Seeds
- Olive oil
- Flax seed oil
- Whey protein (powder)
- Canned tuna
- Canned salmon
- Herbs
- Reduced Salt Spices
Refrigerated food
- Fresh fruits and vegetables
- Greek yogurt
- Eggs
- Low fat milk
- Fresh Lean Meat (Any)
- Reduced Salt Soy Sauce
- Salsa
- Mustard
- Unsalted chicken or beef broth
- Bottled water
Food in the freezer
- Frozen chicken breasts
- Frozen Lean Beef
- Frozen turkey meat
- Frozen fish
- Frozen vegetables
- Frozen berries
These foods are the backbone of a balanced meal plan. They provide the body with proteins, carbohydrates and healthy fats.
We must also not forget about equipment and inventory. It is advisable to have at least a minimum set of sports equipment at home (for those cases when you will not be physically able to keep up with your workout).
Outfit and inventory
- Correctly fitted sneakers
- Comfortable sportswear (shorts / tank tops / T-shirts)
- Mp3 player
- Bottle for water
- Towel
- Heart rate monitor (optional)
- Skipping rope
- Expander
- Dumbbells or kettlebells
Having the necessary equipment increases the effectiveness of your workouts. Try to buy quality sporting goods. Even Rocky was looking for good gloves.