#1 – When should I start working out?
This is all down to personal preference; however, the biggest advice would be to get going as soon as possible!
Not only does working out help you to get stronger and lose weight (should this be your goal), but it has incredible health benefits and can vastly improve your mood and overall wellbeing.
You don’t need to wait for Monday, just get moving!
#2 – How often should I work out?
Again, this is personal preference but if you are a beginner, starting with 2-3 training sessions a week is a great start. When you start to build your strength and stamina, then increase the length and frequency of sessions. Once you’re a total pro then 5-6 workouts a week may become the norm!
#3 – Do I need to do cardio and strength training?
If you do a mixture of both, then you will likely see results much faster than if you were to do only one of the other. Remember that cardio is great for increasing your heart rate and is generally used to help with weight loss/ sculpting. Strength training helps with building muscle and tightening those softer areas of your body.
Both used together will have you looking great in no time!
#4 – What’s the best time to work out?
This will differ for every individual person and is pretty much down to personal preference and your daily routine.
For example, I’m a 5am starter and go to bed around 9pm; however, my friend is the polar opposite and doesn’t surface until 5 minutes before they start work and loves to stay up late watching TV – so, what works for me, wouldn’t work for them.
Equally, if you have children, you may just need to find small pockets of time throughout the day to do different activities.
Whatever time you can workout and can maintain the routine, then this is the best time for you to work out. You will still see results whether that means a dawn workout or a dusk one.
#5 – How much cardio should I be doing?
The answer to this one will depend on your goal/ fitness focus. For example, if you are trying to lose weight, I would suggest that you would need to add more cardio to your programme, than someone trying to bulk.
My advice would also be to start low (10-20 minutes) and to add 5-10 minutes a week, should your results stall.
#6 – How long should my workouts be?
As long as you want them to be!
The beauty of fitness is that you decide when and how you workout and is likely only to be restricted by the time you have available.
If you can only squeeze a 30 minute cardio session in, then do it!
If on the other hand, you’re training in the gym, sessions can be up to 2 hours (time flies when you’re having fun right?!) but just fit in sessions when you can, around your daily routine.
#7 – What should I wear to work out?
This will of course depend on what activity you’re doing.
Ladies, the bouncier the activity, the better the sports bra needs to be! (just saying!). Generally gym leggings and a vest/ t-shirt with trainers will be appropriate for most activities but feel free to be creative with bra/short co-ords if you have the confidence to rock them!
Men, joggers/ shorts and a vest or t-shirt with trainers is just fine. Unfortunately there isn’t as much creation in mens sportswear!
#8 Do I have to stretch before I start my workout?
Whilst timing may not always allow, it is certainly advisable to stretch before a workout. Just get that blood pumping through the area you’re about to go to work on and it will help to avoid injuries during your training.
#9 – How do I set goals?
What are you passionate about? What’s your motivation? Can you think of a specific outcome that will help you to achieve this?
For example, if you need to lose some weight and improve your general fitness, why not enter a 5km race? This will give you a specific deadline to stick to and will help to focus your mind and make training for the run a priority.
Alternatively, you could have a piece of clothing that you want to fit into by a certain date.
Goals are all about specific activities by a certain date, to keep you focused.
Sharing the goal with others will also keep you accountable and works wonders to keep your motivation going!
#10 – I’m working hard but my weight is increasing, why?
You’ve plateaued!
Many possible reasons, so you will need to eliminate them for yourself.
If you’ve been dieting for some time, your body may have just gotten used to things and be trying to hold onto the weight, to keep you from losing any more. If this is the case, it’s time to mix things up, try a different macro split/ add more cardio, to push through the plateau.
Check you’re drinking enough and getting enough sleep.
Stress can also be a ridiculously powerful thing and should your cortisol levels be too high, this can really affect weight loss. Easier said than done, but try to de-stress, get more sleep and work on reducing those cortisol levels.
#11 – How do I stay motivated?
Remember why you started on your journey? Hopefully this is enough to keep you motivated; however, one can easily lose sight of this and start cheating/ missing workouts.
The trick is to notice that you’re losing motivation, consider why and then try to get back on track.
I find it very hard to maintain motivation after hitting a goal, for example. The trick to this? Set another goal, and another! Sometimes the change in focus is enough to keep you motivated.
If you’re getting bored, switch something up, change what you’re eating/ refresh your gym wardrobe, get a new water bottle. It doesn’t need to be a major change, but something just to bring your focus back.
#12 – What else can I do to help with my fitness goals?
Of course the majority of your effort will be spent finding the optimum training programme and diet to get you on your way to achieving those goals, but don’t forget those ‘sideline’ issues.
Sleep first and foremost. If you’re not getting enough sleep, you’ll either be tired when doing your workouts, or you’ll simply not have enough concentration in the pot. Getting 7-8 hours (no matter when that means you need to go to bed) is essential.
Keep the stress levels down. I can’t emphasise this point enough. Stress can cause havoc with your body and whilst it can be seen as a ‘cop out’, the symptoms of too much stress are very physical and can hold up any goal that you have.
Supplements are a great way to help with your goals (protein shakes/ vitamins, etc.). Whilst not essential and the need will differ from person to person, don’t be afraid to add some extra supplements to your diet. More information can be found here.
#13 – Why am I sore?
You’re sore because you’re human and you had a good work out!
D.O.M.S (delayed onset muscle spasm) is likely the culprit (unless you hit yourself on the door on the way in, of course!).
Don’t forget that when you exercise, particularly strength training, causes tiny tears to your muscles, in order for them to get bigger as they heal. This will inevitably cause soreness and is a good sign that you’re hitting the right muscles!
Take some painkillers if needed, but it should ease in 24-48 hours.
#14 – What are some days harder than others?
Ah, such is life! Some days your head will be in it, some days it won’t be.
Some days you’ll be training after a good night’s sleep, some days you won’t be.
Ladies, mood and productivity can change depending where you are on your cycle, so this may be a reason if you’re experiencing a particularly tough few days. Hormones for women (and men!) can drastically affect productivity and strength, as well as mood.
#15 – How often should I rest?
Rest as often as you feel you need to, but try to get at least 1 days’ rest a week if you’re training super hard.
Rest days can be as productive as working days, if you’re training a lot so don’t be afraid to take that rest day.
If you’re sick or suffering injury then it can be counter-productive to keep training.
Listen to your body, this is very important.