Beginner Training: An Introduction

You've probably seen those crazy Crossfit people on social media, straining and sweating through impossible workouts.
 
You might have even thought to yourself, "How do they do that? I could never do something like that. Is that what I really need to be in shape? Impossible!"
 
But you don't have to be a Crossfit enthusiast to reap the benefits of strength training.
 
In fact, beginner training is a simple and effective way to start improving your health and fitness levels.
 
This guide will introduce you to the basics of beginner training so that you can start getting in shape today.
 
And so, are you ready to learn? Let's get started!

Setting Realistic Goals

You've just joined a gym, or maybe you're thinking about joining one. You're new to this whole working out thing, and you want to set some goals.
 
But where do you start?
 
Well, it's important to set realistic goals as a beginner trainee, and the goals should be oriented towards building base levels of strength, endurance, and learning the proper exercise form on the main exercises.
 
This may seem like a lot to take in at first, but don't worry - fitness training is not about setting the goals of "getting abs" or "big arms."
 
Again - It's all about establishing a strong base layer of physical properties and motion control.
 
Think of it as building the foundation of your house.
 
So again:

1. Build some strength
2. Build some endurance
3. Learn proper exercise form

 
These are the basics that will yield way more results in the long term than just going flat-out reckless in your training as a beginner.

Compound Exercises

If you're new to the gym, the array of equipment and exercises can be daunting.
 
But don't worry, there is a 'secret' ... Compound exercises!
 
Compound exercises are key for any fitness training regimen, especially for beginners.
 
These are exercises that involve multiple joints and muscle groups, and they provide a host of benefits.
 
For one, they help to build functional strength, which is the type of strength that you use in everyday activities.
 
Additionally, compound exercises are more efficient than isolation exercises, meaning you can get more bang for your buck in terms of time and effort.
 
In the section above, we mentioned that learning the proper exercise form for the main movements is a must for beginners.
 
So which are the main movements we're talking about?
 
Here’s a list for you:

1. The Squat (Barbell, dumbbell, machine) - Targets the quadriceps primarily, but also the hamstrings, glutes, and lower back
2. The Bench Press (Barbell, dumbbell, machine) - Targets the chest primarily, but also the shoulders and triceps
3. The Deadlift (Barbell, dumbbell, conventional, Romanian) - Targets the hamstrings/glutes/lower back primarily, but also the forearms and trapezius
4. The Overhead Press (Barbell, dumbbell, machine) - Targets the shoulders primarily, but also the triceps and upper chest
5. The Pull-Up (Wide grip, narrow grip, neutral grip) - Targets primarily the back but also the biceps and forearms
6. The Parallel Bar Dip - Targets the chest primarily but also the triceps and shoulders
7. The Row (Barbell, dumbbell, machine) - Targets the back primarily, but also the biceps and forearms
8. The Lat Pulldown - Targets the back primarily, but also the biceps and forearms, just like the row does

 
At the very beginning of your training process, it would be best for these exercises to be the sole focus of your workouts.
 
As you advance, you can (and should) include accessory exercises, such as machine and cable movements.

Rest Times

Nothing is more frustrating than feeling like you've hit a plateau in your weight training.
 
You add more weight, you up your reps, but you just can't seem to break through to the next level.
 
The answer, it turns out, may be as simple as taking longer breaks between sets.
 
That's right - in any weight training workout, rest times between sets are of the essence because they allow you to maintain performance and create greater overall training volume.
 
By taking longer breaks (up to 2.5-3 minutes,) you can keep your muscles fresh and prevent them from becoming fatigued too early in the workout.
 
As a result, you'll be able to push yourself harder and achieve better results.
 
So next time you're struggling to break through a plateau, remember that a little rest may be all you need.
 
Again, 1-2 minutes minimum between your working (high-exertion) sets.

Rest Days

Just like you wouldn't want to drive your car without taking a break now and then to refuel, your body also needs time to recover after working out.
 
When you work out, you're actually breaking down your muscle tissue, and in order for it to grow back stronger, you need to give it time to rest.
 
This is why it's important to only work out each muscle group every 72 to 96 hours.
 
By giving your muscles time to recover between workouts, you'll be able to build stronger, healthier muscles.
 
Time is just the fundament, though.
 
During that time of 72-96 hours, you should focus on other important aspects of recovery, mainly:
 
1. High-quality food
2. Hydration
3. Sleep
4. Stress management
 
Throw in a sports massage session once a week, and you will be good to go, workout after workout!

Conclusion
​
Weightlifting is a great way to get fit and improve overall health, but it can be intimidating for beginners.
 
It's important to set realistic goals and pick the right exercises to start with.
 
Beginners should focus on mastering exercise form and nailing the rest times between sets and between workouts.
 
With time and patience, beginners will see great results from weightlifting.
 
Are you a beginner? Comment below and ask us anything! Let’s discuss it.

5 Nutrition Myths You Should Drop

It's safe to say that most of us know at least a little bit about nutrition.
 
But even with all the information available today, there are still some nutritional myths that stubbornly persist.
 
Here are five of the most common ones that you can safely forget about.

#1 Foods Make You FatWe've all been there. We overindulge on a plate of grandma's home-cooked lasagna and then promise ourselves we'll start that diet tomorrow.
 
But what if I told you that you don't have to feel guilty about eating that extra slice of pizza?
 
In fact, there are no specific "fattening" foods.
 
Because you see, it's not the type of food you eat that makes you fat, but rather the quantity.
 
Consuming more calories than you burn in a day is what leads to weight gain, regardless of the source.
 
This is called “eating in a caloric surplus.”
 
Oppositely, consuming LESS calories than you burn in a day, can make you lose weight (even if you eat McDonalds & Twinkies.)
 
This is called “eating in a caloric deficit.”
 
So go ahead and enjoy that delicious lasagne.
 
Just be sure not to go overboard with your total daily food intake and you will be good to go!

#2 Eggs Are BadContrary to popular belief, eggs are not bad for the body- in fact, they are one of the best foods you can eat.
 
This is especially true if the eggs are from a quality source, such as pasture-raised chicken.
 
Eggs from the pasture-raised chicken have a superior nutritional profile to those from factory-farmed chicken, and the nutrients in eggs from pasture-raised chicken are of a higher quality.
 
The thing is, your body can absorb and utilize nutrients from eggs better than basically any other food.
 
Even more so, the egg is the standard for the "biological value of proteins (BV)."
 
BV is a measurement that shows how well the body digests and absorbs a protein.
 
Besides… You can have eggs in a variety of tasty ways!
 
So, if you're looking for a portion of nutritious food that will benefit your body, look no further than the humble egg!
 
#3 Eating After 6A lot of people seem to think that night time eating is the enemy of good physical shape.
 
They believe that eating past 6 pm will somehow make them wake up the next morning heavier, or at least not as toned.
 
However, this myth is just that – a myth.
 
If anything, night time is the best time to have a little extra something to eat because this is when the body does most of its recovery.
 
Those who are physically active, especially, need to refuel after a long day so that their bodies can properly repair any muscle damage that has occurred.
 
So, fear not!
 
Focus on an active day, and when you finally get the time to be home, unwind with a solid meal full of nutritious, high-quality proteins, carbs, and fats!
 
And trust me here - your body will thank you.

#4 Whey Is Bad!How many of us have been shamed for enjoying a nice, refreshing glass of whey protein after a workout?
 
We're often made to feel like we're doing something wrong, that we're taking shortcuts, or somehow cheating.
 
But the truth is, whey protein is not only perfectly healthy, but it's also actually one of the highest quality proteins you can have (some even better than eggs.)
 
And contrary to popular belief, it's not a 'steroid' - it's just like the protein in food.
 
So next time someone tries to tell you that whey protein is bad for you, just smile and nod - then go home and enjoy your delicious shake!

#5 Low Carb Is KeyNowadays, it seems like everyone is on a low-carb diet. "Carbs are bad!" they say.
 
"They'll make you fat!"
 
But the fact of the matter is that carbs are not bad at all. In fact, they're a great fuel for high-intensity workouts.
 
When you eat carbs, your body breaks them down into glucose, which is then used for energy.
 
So when you're working out hard, your body needs more glucose to keep going.
 
That's why athletes often carb-load before an event or a competition!
 
They know that carbs will give them the energy they need to perform at their best.
 
Besides, carbohydrates give a fuller look to the muscles because the excess (unused) carbs get stored as "glycogen" in the muscles and the liver.
 
If you're looking to up your workout game, don't be afraid to eat some carbs and remember myth #1 - no food is inherently fattening, not even carbs!
 
Final Thoughts
Did you know the truth about these nutrition myths? Drop them for good and make your nutrition work better for you.
 
It can be tough to separate fact from fiction when it comes to healthy eating, but it’s important to do just that if you want to see results.
 
By ditching these five nutrition myths, you can focus on making healthy changes that will actually benefit your body and mind.
 
Are you ready to start living a healthier life? Let's do it!

Lee 'Nutrition Busting' Webb