Welcome to Your Fitness Journey

Starting your fitness journey can feel overwhelming. With 20 years of experience, I've helped countless people just like you take their first steps toward better health. This guide breaks down everything you need to know to start strong and build sustainable habits.

Training Fundamentals

Getting Started

The key to successful training is consistency, not intensity. Start with 3 workouts per week and gradually build from there.

Basic Training Principles

Progressive Overload: Gradually increase weight, reps, or intensity over time
Proper Form: Always prioritize technique over weight
Rest & Recovery: Muscles grow during rest, not during workouts
Consistency: Regular workouts beat intense but sporadic training

Sample Beginner Workout Structure

Day 1: Full Body

Squats: 3 sets of 10-12 reps
Push-ups (or assisted): 3 sets of 8-10 reps
Rows: 3 sets of 10-12 reps
Plank: 3 sets of 20-30 seconds

Day 2: Rest or Light Activity

Walking, stretching, or light yoga

Day 3: Full Body

Lunges: 3 sets of 10 reps per leg
Shoulder Press: 3 sets of 10-12 reps
Deadlifts (light weight): 3 sets of 10 reps
Side Plank: 3 sets of 15-20 seconds per side

Nutrition Fundamentals

Understanding Macronutrients

Protein

Essential for muscle repair and growth. Aim for 1.6-2.2g per kg of body weight.

Sources: Chicken, fish, eggs, lean beef, tofu, legumes, Greek yogurt

Carbohydrates

Your body's primary energy source. Focus on complex carbs for sustained energy.

Sources: Rice, oats, potatoes, whole grain bread, pasta, fruits, vegetables

Fats

Important for hormone production and nutrient absorption. Include healthy fats daily.

Sources: Olive oil, avocados, nuts, seeds, fatty fish, eggs

Practical Nutrition Tips

Eat protein with every meal to support muscle maintenance and satiety
Stay hydrated - aim for 2-3 litres of water per day
Don't eliminate foods you enjoy - moderation is key
Prepare meals in advance to avoid impulsive food choices
Eat plenty of vegetables for vitamins, minerals, and fibre
Be patient - sustainable changes take time

Understanding Calories

Whether your goal is weight loss, maintenance, or muscle gain, understanding your calorie needs is crucial:

Weight Loss: Eat in a moderate calorie deficit (300-500 calories below maintenance)
Maintenance: Eat at your maintenance calorie level
Muscle Gain: Eat in a slight calorie surplus (200-300 calories above maintenance)

Use our Macro Calculator to determine your specific calorie and macronutrient needs.

Calculate Your Macros

Building Sustainable Habits

Start Small

Don't try to change everything at once. Pick 2-3 habits to focus on initially:

Train 3 times per week
Eat protein with every meal
Drink 2 litres of water daily
Get 7-8 hours of sleep

Track Your Progress

Keep a simple log of your workouts, meals, and how you feel. This helps you identify what works and keeps you motivated.

Be Patient

Real, sustainable change takes time. Focus on consistency over perfection. Missing one workout or having one off-plan meal doesn't derail your progress - getting back on track does.

Ready to Get Started?

This guide gives you the fundamentals, but personalised coaching takes your results to the next level. I'll create a custom plan tailored to your goals, lifestyle, and experience.

Book Free Consultation

Beginner's Training & Nutrition Guide

Daily Nutrition

Today's Items