Planning to get fit is the healthiest decision you can make. You can get fit by committing to exercise regularly. However, attaining your desired outcome may become impossible without proper nutritional guidance. Strenuous exercise requires the right type of fuel. That fuel is rooted in the foods and drinks you consume.
This detailed article is for you if you’re a beginner and want to start your fitness journey without delaying your goal achievement. Let’s learn the right ways to get started with nutrition and fitness.
Proper Fitness Nutrition for Beginners
There is nothing worse than poor eating habits that derails a workout plan faster than injury. If you want to become your fittest and strongest self, add nutritionally dense foods to your workout plan. You will enable your body to perform its best by providing it with clean energy acquired through proper nutrition.
Below are some tips to get started with your fitness and nutrition journey.
1. Have a Food Diary
A food diary not only allows you to track what you eat but also the amount, time, and location of food you consume. It only takes one day to track down your eating habits. Write these questions and answer them honestly:
- What did you eat?
- How much did you eat?
- How do you feel after eating?
Calculate your calorie intake the next day. Several online trackers tally carbohydrate, fat, and protein intake. They also inform whether or not you are meeting the RDA for essential vitamins and minerals.
2. Calculate Your Calorie Intake
Almost every diet plan is concerned with the amount of calorie intake each day. For instance, moderately active people should consume 1,500 to 2,000 calories per day. You can rely on a number of different websites to help you calculate your calorie intake as per your activity level, how to maintain weight, and how to lose weight.
3. Weigh and Measure Your Meal
Measuring can be a burden at first, but you will soon make it your habit. Measuring your food helps you be aware of what kind of meals fill you up and which foods don’t provide enough energy. This knowledge will help you make the right dietary choices.
You can easily measure your food with the help of a food scale. If you don’t have one at home, investing in a small scale that provides you with ounces and grams of your meal will be a good idea.
On the contrary, measuring cups and spoons can track your food portions pretty well. One way to set portions is through a measuring cup. Simply set your required portion into a measuring cup before having your meal in your favorite cup or bowl.
4. Make The Right Dietary Choices
You might be wondering what is meant by the right dietary choices. Least processed foods are perfect for people interested in weight lifting and sports nutrition. You must add the following to your daily diet if trying to lose weight:
- Complex carbs (brown rice, barley, beans, legumes, etc.)
- Lean protein (fish, turkey, egg white, etc.)
- Fiber (apple, berries, broccoli, etc.)
Lean proteins help you stay full and build muscles. Complex carbs provide you with energy to burn, whereas fiber keeps your hormones and digestive system in alignment. The fats you intake need to be healthy, mono-saturated fats. These may include olive oil, nuts, walnuts, seeds, etc.
5. Avoid Processed Foods
It’s best to avoid buying packaged foods; however, if you must, read the labels. Processed foods hide lots of salt, sugar, and preservatives. Don’t just get impressed by the advertising on the front; instead, compare the labels. The words such as “Healthy” and “Natural” that we find on the front mainly hide tons of bad food choices.
One great way to avoid buying the wrong food is by reading the ingredients on the back side of the packaging. Look for the ingredients that are present in the highest quantity. You can opt for the food that has real food names at the top and unpronounceable chemicals at the bottom of the list.
6. Replace Alcohol and Soft drinks with Water
Beverages such as alcohol and soft drinks have tons of calories. It is mainly believed that the calories we get from alcohol are bad as the body burns alcohol for fuel first and then burns other fuel.
However, water is the best natural thirst quencher. A perfect diet plan includes plenty of water with the right meals every day.
To give your workout a boost, drink two cups of water or 16 fluid ounces about 2 hours before you begin working out. Moreover, take sips of water throughout your workout period. If you live in hot, humid weather, drink more water than you think is recommended for your body.
5 Steps to Start Your Fitness Journey
Finding a start for your fitness journey may be confusing. The steps below can help you start your fitness journey with ease.
1. Test Your Current Fitness Level
Test your flexibility, muscular fitness, and body composition by taking the following readings:
- Pulse rate before and right after walking for 1 mile.
- Time to walk 1 mile or run 1.5 miles
- Number of pushups you can do at once
- Body mass index
- Waist circumference above the hipbones
2. Develop Your Fitness Program
You’ll need a fitness plan to exercise regularly. Consider the following points when designing your fitness program:
- You must have clear fitness goals. You might want to lose weight or prepare for a marathon. Clear goals help you stay motivated.
- Having a balanced routine is very important. Make sure you do aerobic activity for 150 minutes or vigorous activity for 75 minutes every week. Do strength training for at least two times per week.
- Don’t rush things. Take things slowly in the beginning. In case you have any medical condition, consult an exercise therapist or your doctor to design a fitness program for you.
- Don’t just rely on the workouts; instead, add some activity to your daily life as well. For instance, you can go to work on walking, read a book while riding a stationary bike, etc.
- Write your program on paper to help you stick to the plan and stay motivated.
3. Assemble the Necessary Equipment
You will surely need athletic shoes in the beginning. Make sure you choose the right shoes for the right activity. For instance, cross-training shoes are a little heavy to give more support than running shoes that are lightweight.
If you do the workouts at home, make sure to invest in good equipment which is easy to use, enjoyable, and practical. It is recommended to try some types of equipment at a gym before buying your own.
Install different fitness apps that may help you calculate your calories, track your distance, or monitor your heart rate.
4. Get Started
Now, you’re all ready to begin your fitness journey. Here are a few tips you need to remember when getting started with your fitness program:
- Give your body some time to warm up by walking or gentle stretching. Then slowly speed up your pace to exercise for 5 – 10 minutes without stopping. Gradually increase this time to 30 – 60 minutes of exercising. Of course, you’ll take mini breaks in between.
- It doesn’t matter if you can’t spend straight 30 – 60 minutes on a workout at once. You can always break things up at your convenience. 10 minutes workout thrice a day will give the same benefits as a 30-minute straight workout.
- Take a break if you feel too tired, dizzy, or nauseatic. You might be pushing yourself very hard.
- If you’re not feeling well, it’s ok to take a day or two off.
5. Monitor Your Progress
Retake your fitness assessments every six weeks. You will be amazed to see the difference. Or, it will also help you know whether you need to spend more time on workouts. Keep trying new activities to avoid losing motivation and getting bored.
Right Meal Frequency and Timing for Proper Nutrition and Fitness
Small, frequent meals are considered the best way to keep your body in peak condition. Try consuming small portions every 2-3 hours, as they will help keep your energy levels high and provide appropriate nutrients for fitness.
It’s recommended not to eat carbohydrates alone. Always pair them with fat or proteins to offset the insulin surge when eating a high-carb meal. Keep proteins as your go-to snacks. Taking protein after the workout will help you rebuild your tissues more quickly.
Your Action Plan
Nutrition with fitness training is probably the right way to get in shape. Being aware of your meal choices and their quantity helps you take a great start and achieve your desired goals. Your action plan should include:
- Writing down or using an online tracker or app to record what you eat, how much you eat, and when you eat it.
- Identify the number of calories you need to consume to lose, gain, or maintain weight.
- Weighing and measuring your meal to have the right amount of portion sizes to avoid excessive eating at meal times.
- Drinking plenty of water instead of sugary juices, alcoholic drinks, and sodas.
- Taking protein-rich foods after working out boosts tissue recovery and builds muscle more quickly.
- Keeping track of the progress. Check to see if these changes to your lifestyle are helping you to achieve your goals? If not, look for what improvements you can make to your diet or consult a dietician.