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Fitness Tips For Beginners – Ask the Trainer: Holly

Fitness Tips For Beginners – Ask the Trainer: Holly

Female fitness expert at MotivatePT

Reps Level 3 Qualified / Pre & Post Natal

personal training advice

Welcome to our ‘Ask the Trainers’ Series. As a company we have trained and transformed the lives of thousands of people, BUT somehow the same questions always crop up in our consultations. We put your most burning health and fitness questions directly to the experts! These are the perfect fitness tips for beginners. So let’s dive in.

What advice would you give someone trying to lose weight?

Keep your overall goals in mind but start with the day to day, one meal at a time and one workout at a time. Small changes to your habits today can lead to radical changes in the long run. Begin by increasing your daily activity, it could be swapping out a short regular car journey for walking, or starting a regular PT or gym session.

Nutrition is hugely important for weight loss. Focus on eating whole, nutritious foods with lots of vegetables and meals high in protein. Weight loss is a marathon not a sprint so don’t overly restrict yourself or this can lead to binging behaviour. Small incremental changes, whether that is what you eat or how much, is the best way for sustainable weight loss. Be mindful of liquid calories also, multiple milky coffees or alcoholic drinks can really add to your calorie total and can affect weight loss even when your eating is on point.

A goal setting session is a great way to focus your efforts, splitting your goals into short, medium and long term targets. Set ways in which you will hold yourself accountable and how you will measure your progress.
I have found it can be useful to involve a couple of people around you, whether that’s your partner or close friend, tell them about what you plan to do and why its important to you. People close to us can sometimes be a bad influence when we are trying to make better choices so having them on your team can be really helpful!

If you are pregnant and wanting to lose weight, we have a post for you – Safely Losing Weight While Pregnant.

What advice would you give someone in their first pregnancy, and afraid of their body changing?

Focus on what you can do instead of what you can’t. Your body will change, but that’s because you’re doing something amazing and without those changes it wouldn’t be possible. Be kind to yourself through this process.

Staying active in an appropriate way is a great tool for helping you to feel positive about your body. Activity releases endorphins which make us feel good, and knowing you’re looking after yourself will help you to know you’re doing the best by your body. Sometimes this isn’t always possible during pregnancy, but looking after yourself is the most important thing at this time.

Practicing mindfulness, often included in pregnancy yoga classes, can be useful here and helps to stop any negative thoughts creeping in. Joining antenatal classes with other parents can provide you with a support network of people who can understand how you’re feeling and have been through similar experiences.

Please check out our post – Celebrating Your Pregnant Body: A Path to Body Neutrality.

We also love this post by Elvie – 5 experts share their tips on celebrating your postpartum body 

Do you need to do cardio (like running and cycling) to get fit?

Not if you don’t want to! There are plenty of ways to get fit that don’t involve pounding away on the treadmill. To improve your cardiovascular fitness it’s important to raise your heart rate and get a little sweaty, but you can do this in lots of ways. You could try a boxing class, go for a walk in a hilly part of town, or bust some moves on Just Dance from your living room!

Not if you don’t want to! There are plenty of ways to get fit that don’t involve pounding away on the treadmill. To improve your cardiovascular fitness it’s important to raise your heart rate and get a little sweaty, but you can do this in lots of ways. You could try a boxing class, go for a walk in a hilly part of town, or bust some moves on Just Dance from your living room!

The most important thing is to get your heart rate elevated for a sustained period of time. There are also different levels of fitness that you might aspire to. You may want to be able to walk for an hour without feeling tired, or you may want to run a 5k. Both require a level of fitness but can be achieved in different ways.

Getting fit requires regular activity, so picking a variety of activities that you will be consistent with and enjoy is important. Keeping things varied keeps things interesting but challenges your cardiovascular system and tones your body in different ways. If you are bored of the same old cardio, or not a traditional cardio fan I always encourage clients to try new things and spice it up!

If you’re relatively new to fitness, you may get a lot from our post – Avoid These 8 Common Exercise Mistakes to Maximize Your Fitness Journey, and if the thought of dancing in your living room tickles your fancy, check out this super fun Carribean dance workout by POPSUGAR Fitness.

 

 

 

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