In his penultimate guest blog post, CNP Athlete Jamie Gray goes back to basics and dishes out some advice on the fundamentals of getting started.
New members of the gym often ask me: ‘How can I make myself look like certain celebrities, famous athletes, bodybuilders or fitness models?’.
Whilst this might be their overall goal, my advice always starts with the foundations of getting into shape.
In this blog I am going to cover a few of these fundamental choices, many of which get overlooked by people venturing into a bodybuilding or fitness lifestyle
Firstly let’s look at the choice of gym, this in my opinion is crucial.
Without the right resources and equipment you will soon out-grow your gym environment – for example, your progression will be impeded if there is limited free weights range, so keep an eye out for this.
Also take note of the range of gym equipment ensuring there is plenty of cardio vascular machines, this will ensure that even at peak times you will never have the excuse of not being able to do at least hit 20 minutes post-workout at the end of every weights season.
Another decision that can determine your progression is your goals – which will dictate your appropriate training style.
I’m not suggesting for one second that by having a goal to look like The Rock and then choosing a specific training style is going to result in looking EXACTLY like The Rock – HOWEVER by implementing a strategic training style, whether this be Hypertrophy (muscle size) or functional fitness (improving day to day life), will ensure that you’re on the right track! It’s important to break down your training schedule into weeks, so you can keep track of your progress and make small changes where necessary.
One of the hardest adaptations when starting your bodybuilding or fitness journey is NUTRITION.
Goals are again a key factor – if you want to grow you have to eat!
I tend to rely on supplements quite heavily when helping clients new to the sport. These are easy to understand and there is no confusion over what to take.
They give you the right balance of proteins and carbs and can easily be adapted for different training schedules.
A typical daily diet will consist of three healthy, balanced meals and 2/3 shakes (depending on goals).
The following is a great idea of how easy it is to construct a healthy, balanced day’s eating:
- CNP Pro-MR
- Piece of Fruit
- Lean Protein (chicken/white fish)
- Complex Carbohydrate (sweet potato/Wholewheat Pasta)
- Green Veg
- Lean Protein
- Complex Carbohydrate
- Green Veg
Rest is also a major factor that is often overlooked. Rome wasn’t built in a day neither was a top-notch physique!
It is imperative to listen to your body; major aches and pains can lead to over training which can slow down your progress, which means you can lose motivation and won’t end up achieving your goals.
By ensuring you get at least 7-8 hours sleep a night and you’ll be able to train more often, and successfully achieve your goals!
I hope this has given you an insight into a few things that often get overlooked when starting out, but I can guarantee if you take my points onboard, this will set you on a rewarding path!