Introduction

Start the road towards a healthier you

Within the fitness industry there are a lot of misconceptions floating around concerning how to get started and achieve your fitness goals. The information varies from gym bros to medical professionals giving information which may not be applicable to everyone. Therefore, causing individuals to attempt unrealistic diets and workouts in pursuit of an over fantasized physique. Furthermore, this era of fitness consist of models who have undergone multiple surgeries and utilize drugs (steroid and other performance enhancers) to achieve extra ordinary physiques.

Getting started

Fitness Newbie

Attaining your dream physique doesn’t require a Gym membership in fact most activities don’t even require any equipment but yourself. The key factors when it comes to gaining muscle or losing weight are understanding your body, setting a schedule, being consist, your life style and determination. Then the rest is done to time, which may vary for everyone. It may take up to 4 months to see visible physical difference. So be patient!

Understanding your body
While exploring ways to understand how to effectively reach your goals you’ll come across a lot of information, the key one you need to understand for weight loss and weight gain are:

• Caloric Expenditure (The amount of calories you burn)
• Caloric Surplus (The amount of calories required for weight gain)
• Caloric Deficit ( The amount of calories required for weight loss)

Use https://tdeecalculator.net/ to calculate your caloric expenditure and use the results depend on your goal (weight loss or weight gain) to determine how much calories required to be achieve your goal.

Furthermore you can use, https://www.eatthismuch.com/ with your target calories to help generate an example meal plan that you can always adapt to meet your needs.

Exercises & Routines
Here’s a basic at home exercises that can help beginners target specific muscle groups:

Monday

• 50 jumping jacks (or till failure if you can do more)
• 60 high knee kick (or till failure if you can do more)
• 25 pushups (or till failure if you can do more)
• Plank (60 sec)
• jump squats (till failure)
• Repeat (x2)

Tuesday

• Body-weight squat (15-20 reps or to failure)
• Hanging Leg Raise Or Knee Raise (15-20 reps or to failure)
• Sit-Up (15-20 reps or to failure)
• Reverse Crunch (15-20 reps or to failure)
• Crunches (15-20 reps or to failure)

Wednesday
Rest stay hydrated, Relax

Thursday

• Push ups (10 or until failure x 3) 
• Triceps push up (10 or until failure x 3)
• 60 high knee kick (or till failure if you can do more)
• Normal squats (until failure) Jogging on the spot (3-5 min)

Friday

• Sit-Up (15-20 reps or to failure)
• Reverse Crunch (15-20 reps or to failure)
• Crunches (15-20 reps or to failure)
• Hanging Leg Raise Or Knee Raise Plank till failure 3 times  

Rest on the Weekend

Conclusion

This post is mainly meant as a quick briefing into fitness for those who are new and need a foundation to start with. Information will be added and upgraded as time progresses.

Further information and sources:

• https://www.webmd.com/fitness-exercise/features/fitness-beginners-guide#1
• https://www.nhs.uk/live-well/exercise/10-minute-home-cardio-workout/
• https://tdeecalculator.net/
• https://www.bodybuilding.com/content/top-5-home-workouts-from-forum.html