People complicate things way too much so I’m going to keep this short and sweet. If you want to get stronger, fitter and more muscular then read on.
CHOOSING A GYM
There are three questions you should ask yourself before joining a gym
- Does this gym have the bare essentials (squat rack, place for deadlifting and bench press)?
- Is this gym conveniently located?
- Can I reasonably afford to take out a membership at this gym?
If the answer to the three above questions is YES, then you can’t really go wrong.
CHOOSING A ROUTINE
As a beginner, you could choose the most sub-optimal routine and still see significant results. I think the most important thing when selecting a beginner routine is to pick something that you can and will stick to. Three routines I would recommend are: Greyskull LP, Starting Strength, or 5×5 Stronglifts. Of the three, Greyskull LP is the most optimal routine (in my opinion). Learn more about Greyskull LP here. Just pick something that you will stick to.
NUTRITION
Nutrition is perhaps one of the most overcomplicated aspects of fitness. It’s really not hard as a beginner. Not at all. If you’re looking to put on muscle then simply eat ~500 calories above your basal metabolic rate, which can be calculated here. In addition to this, ensure that you consume at least 0.8 grams of protein per pound of bodyweight. To calculate this, simply take your bodyweight in lbs and times it by 0.8. The result is how many grams of protein you should seek to consume. You can consume more than this, but try to consume at least this amount.
There is one caveat. If you’re overweight, it is entirely possible to burn fat WHILST building muscle as a beginner. Simply consume around ~500 calories LESS than your BMR and ensure you consume 0.8-1.5 grams of protein per pound of bodyweight (up to a limit of 180g of protein per day). Essentially, drop your calorie consumption below your BMR but ensure that you’re still consuming enough protein to build muscle. Simple.
YOUR FIRST SESSION
It is daunting, but it’s really not a big deal at all. Just ensure you’re going to the gym with a plan (see ‘CHOOSING A ROUTINE’ above), and execute that plan. If you don’t know what the exercises included in the routine entail, simply look them up on YouTube beforehand. There are plenty of videos on there demonstrating how to perform exercises with the correct form. If you have a friend who can guide you through your first session and show you how to perform certain exercises then that’s a bonus, but it is perfectly fine to figure it out yourself. Nobody will sneer at you for not executing each lift perfectly. Just make sure you’re doing your best. Oh, and don’t waste money on bog-standard personal trainers at commercial gyms.
ENJOY YOUR PROGRESS
At no other time in your lifting career will you experience gains like your newbie gains. Enjoy it, relish it, give it time. You will be stronger session-by-session and will start to notice improvements in your physique very quickly. You’re about to embark upon a journey that could potentially change your life forever – if only you allow it.
Finally, I have saved the most important piece of advice until last. BE CONSISTENT. Consistency is the single most important determinant of success. Turn up on schedule. Lift weights. Eat right. That’s it. Enjoy your gains.
ORNATE STRENGTH 