Summer Shape Up Beginner Information Page
Welcome To The Summer Shape Up!
Useful Information For Beginners
I hope this page is of great use to you. Below I’ve added a collection of health & fitness information that I find is asked a lot by new clients and those new to fitness. I am purposely keeping this short and concise, we could add pages of fitness info but at first there is no sense in overwhelming new trainees. This is just the fun basics 🙂
If you have any questions please just get in touch.
*PS: One important tip: Don’t obsess over your body weight on bathroom scales. A better way to view progress is to visually look for changes and note how clothes fit. 😉
Types of Exercise
As a beginner you might find exercise and exercise selection quite daunting. Don’t worry, the moment you get into it your learning curve increases rapidly.
Body weight workouts: This uses body weight as your form of resistance and is a great place to begin. It can be modified for total beginners right through to advanced.
Resistance / weights: Using dumbbells, barbells, machines and other tools can offer further resistance to really work your muscles. A mix of body weight and resistance exercises is a great plan to work towards.
Circuit workouts: These are a great way to increase fat burining. The simple plan here is to perform a series of exercises one after the other. i.e. 6 exercises in a single circuit.
Rep: A rep is one complete exercise movement from the start position to the finish.
Sets: this is a collection of reps: i.e. 1 set of 10 push ups.
Timing: Many times you can set a timer for an exercise: i.e exercise one is performed for 20 seconds, exercise 2 is performed for 25 seconds and so on…
Rep Count: Another way of recording or charting your workouts: i.e. perform 10 reps of push ups (instead of timing this exercise for 20-30 seconds etc)
What is Cardio?
Cardio exercise is simply any form of exercise that raises your heart rate and makes you breathe heavy.
Of course you can say that almost any exercise is cardio and it is to a certain degree, particularly the bootcamp and class fitness sessions we use.
But also Cardio is considered by most people to be the machines you see in many gyms. And this is correct.
Cardio machines are great to use for warm ups and also long duration sessions that can be very good for fat loss.
I particularly like and recommend HIIT or interval cardio which is fun, easy to understand and saves time – and most importantly hasd been shown to really be better at burning fat.
We’ll discuss this more in class.
How Many Days To Exercise Per Week?
Different fitness programs will offer different training day programs.
For a total beginner or someone getting back into exercise I find a 3 day split is a great option. Monday / Wednesday / Friday
This allows for a very good recovery period which is in fact almost more important than the exercise days as your body repairs itself and muscle is ‘built’ during off days.
I’m A Woman And Scared Of Building Muscle…
This is the simple goal of exercise for men and women:
As a woman you will NOT get big, bulky or muscular like a man. You have less testosterone than a man and it wont happen. What is important to understand is the best goal for anyone starting to exercise is to aim to build lean muscle because muscle burns fat. The more muscle you have the more your metabolism (fat burning) is ramped up.
A female body with more muscle becomes leaner, tighter and shaped proportionately as nature intended.
Always remember building lean healthy muscle is the goal, especially as we get older and our bodies naturally lose muscle mass.
*Men: the same applies but of course you may WANT to build muscle more than ladies: I get it 😉
How Do I Lose Fat?
The million dollar question. We will discuss this much more in our classes I know. But below I’ll add a list of fat burning tips I share with my subscribers. They may answer some questions you already have. And will point you on the right track.
But right here let me try to make it as simple as possible to understand:
It all comes down to ENERGY BALANCE.
Essentially what we all want to do to lose stubborn body fat is burn off MORE calories than we consume (Negative energy balance or state)
If a person eats 2500 calories in a day but during the day they actually burn off 2600 calories (TDEE – Total Daily Energy Expenditure) they are then in a calorie deficit of 100 calories per day.
If they do this daily for a week, then in a week they lose 700 total calories.
To be successful in losing body fat you will need to combine sensible eating (though never crash dieting) with sensible exercise that increases your calorie burning.
That is a very simplistic explanation for you.
At this link I have a calculator you can use to work out how many calories you yourself burn in a day so you know with reasonable accuracy how many calories you should be eating.
Click here to view the BMR Calculator and info on RMR and TDEE.
Fat Loss Tips?
These can be used now or just kept in mind as you progress on your health and fitness journey: