Getting Started

Getting Started

A lot of people come to me and ask me, "What should I do to get started?" As the old proverb goes A journey of 1,000 miles starts with a single step. While it's true that there are a lot of things that must be factored in to achieve mind blowing results (i.e. nutrition, resistance training, cardio, etc.), the most important thing is to get started. Now, if you're still reading and you've still got your mind made up that you are going to make a long-term effort to improve your health and your physique then read on to see how you can make those first steps in the right direction.

Let me start with a little background on how I got started transforming my physique in 2011. I knew what I wanted and I had an idea about how I was going to get there. Fortunately, I already had some background knowledge and experience. So, not only did I know what I was getting into, but I was also determined to make it happen. If this sounds like you then congratulations! You've made the first step!

I started with planning my transformation by outlining my goals. I did research (some of it is on this site) and I relied on my past experience (some of that is on this site too). But most importantly, I completely ignored everyone who told me to do this diet or that diet or some exercise plan or another. And I definitely ignored anyone who hadn't already achieved what I was looking to achieve. Now, I realize that many people who appear to be in excellent physical shape don't know the first thing about how they actually got there, much less how to get someone else there. But I also think that if you can't walk the walk then you should just shut your mouth... or start stepping up to the plate [a big thank you to everyone who followed me before I was in good physical shape ;)].

Start with something, anything!

Accept the fact that you are not going to be perfect right off the cuff. Fitness and health is an ongoing process. But you have to start somewhere. For me, that somewhere was in the gym. I started getting my weight lifting plan consistent. I didn't concern myself with diet at first, but I made a conscious effort to never miss a day at the gym (at the time I was training 4 days per week). 

Unfortunately, sometimes I did miss a day. Hey, being consistent doesn't happen overnight. You have to work for it. So, when I missed a day, I just went back the next week and made an effort to get there every day I had scheduled in my training plan. And after a couple of months, I noticed that I hadn't missed any days and my strength and physique were improving.

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Creating a Beginner Weight Training Routine: http://www.allnaturalmuscle.com/2013/07/creating-workout-part-i-beginner-workout.html

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Work on your diet

When you are ready to take your fitness to the next level then it's time to start working on your diet. The hardest part of getting in shape for most people is diet. And if I'm being honest, it was the hardest part for me too. But diet is absolutely the key to success!

A good diet doesn't happen right away. You've probably spent years developing bad or at least suboptimal (trying to be nice here) eating habits. Changing those habits won't be easy. You will stumble at first - don't worry, that's normal. And how much you change all depends on (1) what you are eating now and (2) what your goals are. For example, if like me, you want to compete in bodybuilding competitions then you might have to be quite strict and dramatically change your diet. However, if you just want to be relatively fit and athletic then you might just have to make some better choices in your daily eating habits. But you might not have to be quite as strict (see Bodybuilding Without the Bodybuilder Diet).

Your goals will ultimately be a huge factor that determine how you should diet. If you want to maintain weight or gain muscle then you might want to look into reverse dieting. If you want to lose fat then you might also consider a period of reverse dieting, followed by a diet that concentrates on fat loss (depending upon how much you are currently consuming in your diet).

The most important thing about any diet is that it's something you can live with. If you love carbs then don't do a low-carb/no-carb diet (also, in general, I do not support these kind of diets). If you love certain fruits and root vegetables then don't do Paleo. Sure, one goal of a diet is physical health and fitness. But another goal is happiness. Why eat to be miserable, especially when it's completely unnecessary?

I am a huge advocate of eating foods that you like in proportions that fit the needs of your body. So, when you eat to be healthy then you can also eat to be happy. Because if you are not happy with what you eat then whatever you think you are doing isn't going last.

Toss in Some Cardio

Some people advocate no cardio while bulking. I say limited cardio while bulking. When you are trying to cut fat then you might have to do a little more cardio. But you certainly don't have to spend hours upon hours doing cardio. A few days per week should do it. And maybe just do 2-3 short cardio sessions per week while trying to gain muscle.

I don't like tossing out cardio all together, even when trying to bulk. And the main reason is that I believe (along with most cardiologists) that cardiovascular health is important.  What is the point of looking healthy if you aren't actually healthy?  And why not look healthy and be healthy all the time?

Do Your Research

I offer advice based on my knowledge from the research that I have read, from my training and from my past experiences. But I am by no means a guru and I don't have a Ph.D. (just a master's in a different field and a CPT certificate in my closet somewhere). On top of that, contrary to what people will tell you, everything about human physiology, exercise science and nutrition has not been discovered and etched in stone. I guess what I am saying is take all advice (even my advice) with a bit of a grain of salt; validate and verify it.

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Posted by Clayton Long