r/workout Aug 28 '20

Routine Help Beginner's Guide to Working Out

5.0k Upvotes

As a personal trainer, I wanted to take the time to answer some of the most frequently asked questions by people who are new to working out. Feel free to let me know if I've missed anything!

How do I lose weight?

It’s actually way simpler than you might think: maintain a caloric deficit. Consume fewer calories than you burn. It doesn’t matter of you’re morbidly obese or you’re cutting for a show, this basic principal still applies. Note that eating a healthy diet makes this far easier - lots of fruits, veggies, lean protein and water will help you stay satiated for far fewer calories than fatty junk foods (not to mention you’ll have way more energy, and just feel better).

To find out how many calories you should be eating in a day to lose weight, you have a few different options. The first is to determine your maintenance calories with an online calculator, then subtract 250-500 per day from that (to lose about 0.5-1lbs per week).

The other option (my personal favourite, because everyone is different!) is to start by just honestly tallying up how much you’re currently eating each day. Once that’s determined, start by subtracting 250-500 calories per day. If you haven’t lost any weight in a couple weeks, subtract that amount again, until you start seeing progress.

There’s tons of food tracking apps out there, but I recommend MyFitnessPal - it’s free, easy to use, you can scan food labels, and the food database included is enormous.

Another important note - increasing the amount of calories you burn per day (ie. exercising) will also help you stay in a caloric deficit. However, it’s best NOT to rely solely on this method. Doing a whole hour of cardio will only burn a few hundred calories (plus will likely make you hungry for snacks by the time you’re finished) … or, you can simply avoid eating a bag of chips or a piece of pizza, to have the exact same effect.

That’s not to imply that exercise isn’t important in your weight loss journey - quite the contrary! However, instead of focusing on doing hours of cardio a day, this should only be used to supplement your diet (1-2 hours a week is fine for most people). Your focus should instead be on resistance training. Lifting heavy weights 2-4 times per week plays the important role of ensuring you maintain your muscle mass as you lose weight. Want to avoid that “skinny fat” look, and get “toned” instead? Make sure you’re doing resistance training!

How do I lose weight in ___ area?

Unfortunately, spot reduction is a myth. Where you lose weight first (and last) is determined by genetics. However, you *will* eventually lose weight in all your problem areas. You just need to be patient, and keep doing what helped you start losing weight in the first place.

The good news is, the more weight you lose, the more visible the progress will be (especially if you’re doing a good job focusing on just fat loss, while retaining muscle). Going from 250-240lbs probably won’t be noticeable, but losing those last 10lbs will make a huge difference (since a few pounds will make up a far greater percentage of your total body mass). So the progress will be hard-fought for, but definitely worth it!

How do I gain muscle?

It’s a combination of progressively harder resistance training, eating enough food, and lots of patience.

When you’re exercising, just going through the motions isn’t good enough. For optimal muscle gain, you should be performing each set with a weight that you can lift continuously for around 30-60s (this should amount to around 8-15 repetitions). If you feel like you can go for longer, choose a heavier weight.

Perform each repetition slowly (about 1 second concentric, pause, 2-3 seconds eccentric, pause), through a full range of motion. To clarify - the concentric portion of a lift is when you’re moving against gravity, and the eccentric portion is when you’re moving with gravity. Exercises involving long static holds (like planks) are great for endurance, but they won’t amount to much muscle mass gained.

I cannot overemphasize how important good form is either - for avoiding injury, hardwiring the correct neural pathways, and maximizing muscle gain. Especially when you’re just starting out, choose light weights, and make sure optimal form comes naturally before you start increasing the intensity. It’s way easier learning it correctly the first time than fixing bad habits later.

How much food should you be eating? It varies widely between people. Start with your maintenance calories, add a couple hundred to that (it doesn’t have to be a lot!), and measure your results. Be patient with your progress - men can expect to gain 1-2lbs of lean muscle a month, and 0.5-1lbs for women (beginners may gain a little faster). Eating enough protein is also vital to gaining muscle - a general rule of thumb is around 1 gram of protein (each day) per pound of lean body weight (ie. how much you weigh, minus the amount of fat you have).

How do I get stronger?

It honestly depends on your experience level. If you’re just starting out, doing a normal resistance routine focused on gaining muscle will make you stronger. However, if you’ve been working out regularly for awhile (close to a year), using heavier weights (1-6 reps max) will help you get stronger a lot faster.

If you’re focusing more purely on strength gain, it’s important that each repetition is done as perfectly as possible (even moreso than for other training goals). That means stopping 1-2 reps shy of failure. Doing just one sloppy rep can severely impact your strength output for the rest of the workout. Don’t be afraid of taking longer rests between sets either (up to 2-3 minutes), as you want to be ready with as much energy as possible before you start your next set. It also goes without saying that heavier weight = greater chance for injury, and proper form will help prevent that.

Is it possible to lose fat and build muscle at the same time?

Contrary to popular belief - yes. Especially if you’re a beginner! Just make sure you’re eating around maintenance level calories (along with enough protein), doing resistance training 3-4 times a week, and you’ll start seeing body composition changes.

However, if you’re significantly over/underweight, or have already been working out for some time, you’ll see much faster progress if you focus on one goal at a time. The main difference here is going to be diet - eating less if you’re trying to lose weight, or eating more if you’re trying to gain weight. Regular resistance training plays a part in both shedding fat and gaining muscle.

How should I be structuring my workouts?

For the vast majority of people, full body workouts with compound exercises is the way to go. (For those who don’t know, compound exercises are those which use more than one joint at a time - think squats, bench press, rows, etc.)

The popular back/chest/shoulders/arms/legs split routine (or any variation of it) is good for advanced bodybuilders, but not ideal for beginners. Bodybuilders exercise like this because they need a much greater stimulus to properly stress any given muscle group, and more rest between days training that muscle group as a result of their increased workout intensity.

For a beginner, it’s better to hit each muscle group multiple times a week (this is great to hasten learning and growth). You won’t need as long of a rest period before training the same muscle again, because it won’t be as fatigued after each workout.

Compound exercises give you the greatest bang for your buck because you’re working out so many muscles in one movement (and burning way more calories at the same time). Isolation exercises (those working one joint at a time, like bicep curls or leg extensions) are best for bodybuilders who really need to hone in on a single muscle.

Doing resistance training 3-4 times a week is a good goal to shoot for. Workouts should be around 45-60 minutes, with around 6-8 exercises done during that time. Try to keep rests between sets to around 60s (this is all very generalized, and can change depending on experience level and goal). Space rest days evenly between workouts if you can.

Start your workouts with the exercises which require the most energy (usually those which involve lifting the most weight), saving any isolation/ab exercises for the end.

If you’d like some help planning your workout routine, I just released a fitness app called PerfectFit. It gives you access to workouts designed by a personal trainer, all customized according to your unique goals, fitness level, and available equipment. There are tons of bodyweight exercises included - ideal for anyone working out at home! The app is currently available to download on Android, and iOS is hopefully just a few days away (currently under review).

What should I be eating?

If your goal is a change in body composition (gaining muscle/losing fat), the amount of calories you’re consuming is the most important thing to pay attention to.

If you’re consistently working out hard but failing to gain/lose weight, chances are you need to make alterations to your diet. For weight loss, that usually means eating at a deficit of 250-500 calories per day; for weight gain, eating at a surplus of 200-300 calories per day.

What exact foods you’re eating has an impact on how easily you can stick to your calorie goals, as well as your energy levels.

Consuming around 1 gram of protein per pound of lean bodyweight (per day) is a given, regardless of what your fitness goal is. This helps to maintain satiety, and preserve/increase muscle mass.

Eating lots of fruits and veggies (as well as drinking 2-3L of water a day - more for some people) is a great way to feel full without consuming too many calories. It also just contributes to all-around health and energy levels.

Eating lots of fatty foods should be avoided if weight loss is the goal - not because fat makes you fat per se, but because they are so calorically dense. Only one tablespoon of peanut butter or olive oil is 100 calories! Conversely, if your goal is to gain weight, adding more fatty foods to your diet (healthy fats, if possible) can help you hit that calorie goal easier.

And carbs? Not as evil as people make them out to be. Think of them as the energy that fuels your brain and your workouts. Having around 50% of your calories coming from carbs is about the norm. It’s likely beneficial to raise this number even higher if you’re an especially lean individual, or you’re regularly working out at intense levels.

When should I be eating?

The easiest way to time your meals properly is to think: “What will I be doing in the next 2-3 hours?” Eat according to the activity you’re about to do. That doesn’t mean you should be having a giant meal right before your workout, but ideally your biggest meal of the day would be several hours before you exercise. This will give you the energy you need, plus ensure the calories you consume are shuttled into your muscles instead of fat reserves.

If you’re about to do an intense workout, the best thing to eat beforehand (around 15-30 minutes prior) is a light snack of healthy carbs (like some fruit). For optimal recovery, aim for 20-30g of protein within an hour after you workout (if you miss this window though don’t worry about it). A protein shake is probably the simplest and most convenient way of doing this, but whole food is just as good.

What supplements should I be taking?

If you have a healthy, well-rounded diet, including 2-3 cups of different veggies each day, enough protein per pound of bodyweight (from sources that include sufficient amounts of each essential amino acid), and adequate omega-3 fatty acids - then you’re golden, and probably don’t need any supplements.

However, the vast majority of the population would probably benefit from a simple multivitamin and omega-3 supplement, just to help fill any nutritional gaps they have.

If you’re getting enough protein from whole food, then you probably don’t need to add protein powder. However, if you’re struggling with this, then protein powder is a great way to easily increase your daily protein intake. Whey protein is the most bioavailable and has a complete amino acid profile, so it’s the best choice for most people. However, if you’re vegan (or lactose intolerant), there are lots of plant proteins available. You just need to pay attention to the amino acid profile of each one (possibly mixing and matching different plant sources if you need to).

As for all the other supplements out there, it’s honestly on a case-by-case basis as to whether they’d actually help you or not. If you’re a beginner, unless you have any specific requirements or deficits, you probably don’t need them.

Is stretching important?

Yes. Please stretch (or do some other form of myofascial release, such as foam rolling), or you’ll eventually regret it. Regular exercise makes your muscles slowly form clumps of tissue and fascia. Neglecting to release these can result in restricted range of motion, and eventually pain.

Static stretching should be done at the end of your workout. Aim to stretch each worked muscle near its end range of motion for around 60s total. Don’t stretch before your workout, as this can impede strength output.

Is warming up important?

Yes. Warming up is paramount to increasing blood flow and activating your muscles properly before you move onto more intense, metabolically demanding exercises.

Ideally, during your warm-up, you should be actively moving your muscles through the same ranges of motion you’ll be doing for your workout. This can be as simple as doing the exact same movement, but with minimal weight - for example, doing a few sets of bodyweight squats before doing barbell squats.

You want your warm-ups to elevate your heart rate, but not be so intense that they start tiring you out and detract from your workout. Usually 5-10 minutes of light activity is enough.


r/workout 8h ago

Simple Questions If you could only keep 3 exercises for the rest of your life, what are they?

70 Upvotes

I've been trying to simplify my workouts because I keep falling into the trap of saving dozens of routines and then not sticking with any of them. It made me wonder what would actually be enough if I had to keep things as simple as possible for the rest of my life. If you could only keep 3 exercises forever, which ones would you choose and why?


r/workout 4h ago

Simple Questions At what point does the fat actually start coming off and the muscle starts showing?

24 Upvotes

I've been lifting consistently for months, eating in a deficit the whole time. I know the muscle's there, I can feel it and my numbers keep climbing, but it's still hiding under fat. I'd love to actually see some shape instead of just feeling bigger underneath. My protein's probably nowhere near where it should be. Anyone been through this and actually seen it start to show?


r/workout 4h ago

Simple Questions Tips for better performance during early morning workouts?

23 Upvotes

Just wanting to see if you guys have any tips for having better workouts early in the morning. I’ve recently had to go back to training before work and I’m trying to figure out how to get the most out of those sessions.

My schedule is:
Bed: 8:30–9:00 PM
Wake up: 3:30 AM
Get to the gym: 4:00 AM
Workout: Until around 5:20 AM
Get to work: 6:00 AM

I know getting around 6 hours of sleep isn’t ideal or “recommended,” but that’s what I have to work with right now.

I have about an hour and 20 minutes to train, which is more than enough time, but some mornings I feel like it takes me the first couple of sets just to fully wake up and get into the workout. I already do a few things that I’ve seen recommended:

Turn on the big light as soon as I wake up
Drink water
Do some light stretching

But I’m curious if anyone else here trains this early and has found anything that noticeably helps with energy, focus, or performance. Any tips or routines that make those first few sets feel less like a warm-up for your brain?


r/workout 11h ago

It’s weird i feel more self conscious about taking my shirt off now that I’m ripped than I ever did when I was skinny??? Thoughts? Anyone else?

58 Upvotes

r/workout 6h ago

Genuinely who the fuck designed the Technogym hamstring curl machine

10 Upvotes

All this fuckass machine does is make my calves hurt


r/workout 1h ago

Exercise Help Strength + Half Marathon: Best Gym Routine for Strength and an Athletic Physique?

Upvotes

Hey everyone,

I'm looking for advice on a gym routine that fits my goals.

I'm currently training for a half marathon and run 3 times a week, with Sunday as my rest day. My main goal is to get stronger while also building a lean, athletic physique. I do care about looking good, but I'm not trying to get huge or train like a bodybuilder or strongman.

I'm a beginner to strength training and have access to a gym.

My goals are:

  • Increase overall strength
  • Build some muscle, especially upper body
  • Support my running and reduce injury risk
  • Balance strength and endurance without one hurting the other

Would you recommend 2 or 3 strength sessions per week? Are there any proven routines that work well alongside half marathon training? Also, what sets/reps would you use to build strength while still gaining some muscle?

I'd really appreciate any advice or routines that have worked for you. Thanks!


r/workout 2h ago

Nutrition Help Sweet Treat Addict

5 Upvotes

How do you combat a sweet tooth when you’re on a cut? I cannot say no to a sweet treat and ive been trying😭.


r/workout 1d ago

Simple Questions For Those Who Avoid Running / Cardio or Most Do Strength Training…Why?

226 Upvotes

I ask this question because I’m genuinely curious and want to possess a better understanding of a different approach and perspective when it comes to fitness. While I’m an avid distance runner, I also enjoy lifting weight, HIIT, and Hyrox-inspired circuit workouts. I’ve always wondered why more people don’t enjoying doing both cardio and strength training.

Any and all feedback appreciated it.

Edit: Mostly Do*


r/workout 2h ago

How to start What to do

3 Upvotes

I plan to go to the gym in the next few days, and like probably everyone else, I’ve been informed about what to work on. I want to train three times a week, not only to build muscle mass, but also to improve my explosiveness and general athleticism. During my Internet research, I found different and complicated training plans that I could not decide on. Do you have any recommendations? Thanks in advance!


r/workout 4h ago

Nutrition Help carb intake

5 Upvotes

How many carbs should i be eating to gain muscle while also trying to stay fairly lean? i am 5’4 18F and 110 lbs i do know i need to gain weight and i am trying to. I see people saying that carbs aren’t that necessary and some say they are vital. i know carbs are important im just so lost on how much i should be eating of them. I was aiming for 250-270 g but i feel that is too much after seeing what everyone else eats regarding carbs.


r/workout 32m ago

6'3" and 178lbs. Have some love handles and a flabby stomach. What am I supposed to do to get flat abs and get rid if my belly fat? Im already skinny

Upvotes

r/workout 15h ago

Which is better: eating a great diet but not getting much exercise, or getting great exercise with a so-so, nothing special diet?

26 Upvotes

which should be prioritized and adhered to most conscientiously? And which can you be more casual about, as long as you've got the basic level down (decent but not great)?


r/workout 8h ago

Simple Questions What you guys do when next increment of weight is too heavy but current is too light?

5 Upvotes

I have this problem with cables when the weight jumps from 5kg to 10kg and there is no middle weight for me to progress.


r/workout 1d ago

Other Hitting the gym as a guy made me appreciate just how much work girls put in to achieve the "ideal" body

906 Upvotes

I kept hearing beforehand (from misguided men online mostly but also irl) about how all girls need to do is a) keep their weight down and b) work out occasionally and boom, they have the ideal body. I thought this was bollocks before but after hitting the gym for two years it really made me realise just how bollocks it is.

I go three times a week when I can, often on varying days and times depending on availability. The girls who have the "ideal body" at my gym (i.e. slim, wide hips and a bubble butt) are there all the time. It doesn't matter when I go, SOMEHOW they are almost always there. Often they're also there before me and still there when I leave. The girls I know outside the gym who the "ideal" body also practically live at the gym and their whole lifestyle is built around sustaining that ideal.

Like they really, truly live and breathe the gym, it's commendable. Also they just hammer out those Bulgarian Split Squats like it's nothing...bruh my legs hurt just looking at it.

So shout out to the girls and guys, don't underestimate how much effort reaching any sort of ideal really entails.


r/workout 2h ago

How to start Short workouts for weight gain?

2 Upvotes

Hi everyone,

I hope this is the right place to post this: I am looking for short workouts that are helpful for weight gain but do not burn too many calories, as I am in the process of gaining weight. Maybe someone has some ideas?

I am eating 2,600 calories per day.

Thanks for any tips! :)


r/workout 4h ago

How to start Help with Routine after Hiatus

3 Upvotes

Hi all! I used to be very consistent in the gym. After facing health issues I'm finally able to return after 5 years. Starting with just 2 days a week then building up. It's been forever since I was a "beginner" so starting from 0 is exciting but unfamiliar and daunting. I've been a bit stuck and uninspired in creating routines for myself

I would love some advice and help crafting a easy yet productive workout routine to keep me motivated. Theres a small mental block when I realize I'm unable to lift as much as I used to so I'm mostly looking for body weight or high rep routines. The simpler the routine the better! Would like to create the habit and love for it again before going crazy :)

I'm open to anything so long as it can be done in a standard gym!


r/workout 6h ago

Nutrition Help How to calculate calories when BMI not accurate?

4 Upvotes

Hello all!

Im having trouble calculating my ideal caloric intake (to then calculate my ideal deficit) but its quite difficult due to the following:

- I am a 5 foot 1 woman and 59kg, but I am quite muscular due to years in the gym

- This weight puts me just below 'overweight' on the BMI scale due to denser muscle weight and my short stature

- Most activity calculators go based off lifestyle (sedentary vs active work like a builder etc). I work a sedentary desk job but go to the gym to weight train 3 times a week and sometimes add in extra cardio days, but the options are usually 'a little active' or like 'gym 7 days a week' and no in between.

Any tips? Thank you!


r/workout 6h ago

How to start Tips for getting workouts in

4 Upvotes

Hi all - I recently decided to change my lifestyle at home in order to get in better shape and gain muscle (M29,190cm,85kg). Eating healthy foods, lots of protein, etc. on a daily basis is something I find quite easy (thank god!), but for some reason I find it incredibly difficult to convince myself to complete my workouts (3xweek) as I am a professional procrastinator. I was wondering if you have any tips on how you convince yourselves to keep working out consistently and not miss your workouts due to bad excuses.


r/workout 3h ago

anyone else base a lot of their self worth on their physique/training ?

2 Upvotes

picked up an injury in my arm (thinking it’s an ulnar nerve thing) so this has been on my mind a lot recently.

every time i get an injury that prevents me from being able to train i get this feeling that im nothing more than the results i get from going to the gym. it gets to the point where i lowk feel like a failure even if im able to train, but im unable to reach failure on my sets for whatever reason.

its like i can only feel the slightest bit of contentment with myself after a workout where i give everything on every single set, but that hasn’t been sustainable and i’ve been picking up injuries much more frequently since i adopted that mindset.

maybe it also doesn’t help that working out is one of the only things i look forward to in the day, where i can just take all my frustrations and stress out on the weights, but that’s taken away from me again with this new injury.

can anyone else relate to this?


r/workout 0m ago

Motivation I don't work out. I just play ball. So why not build a court at home?

Upvotes

I was staring at the side of my garage the other day, and it hit me and that space is completely wasted. Just an awkward concrete pad collecting leaves, dead branches, and junk we've been meaning to toss for years

TBH my fitness routine isn't very elaborate. I like pick-up games with buddies during weekends. Playtime with my children in the backyard. That's all. So, why not put that space into some good use? Something practical. A place to practice my game without running around everywhere after the ball. Save the drive to the gym and the cost of a membership. Go outside and

Well, this is how I stumbled upon shooting machines. I began comparing Grind basketball vs Dr. Dish just for the sake of it but was not even buying anything. And before I knew, I was hooked to the comparisons. The features, the portability, the prices. I gathered much more information than anticipated

Now I'm seriously considering clearing out the space, pouring some concrete, and making it my own personal outdoor court. Way better than storing weeds and old junk.

Am I talking myself into something? Definitely. Do I have any regrets? Not at the moment. But I'll admit.. I'm a little nervous about spending all that time and money only to end up never using it


r/workout 5h ago

Simple Questions Anyone find Rdl more tiring and heavier feeling then regular deadlifts?

3 Upvotes

I been noticing Rdl feels heavier for me some reason or more tiring when I do the sets then conventional deadlifts.

I usually deadlift 315-335 lbs for 5x5 (1rm of 470lbs)but Rdl feel more taxing on my cardiovascular system doing 295lbs 5x5.

I conventional deadlifts with a 1-2 second pause always so I don’t bounce. Maybe those 1-2 seconds help me more than I thought

Anyone else?


r/workout 7m ago

Simple Questions Would it be better to split workout in many short sessions throughout the day?

Upvotes

I'm a student and have exams these days which means I stay at home all day to study. If I had a home gym, would it actually be better to split my workout into pieces throughout the day during study breaks, e. g. one exercise at 8, another at 10, another at 12, etc. instead of having a one hour workout in one piece in the morning/evening? Like, is the reason we do this just practical or is it better even if I have the alternative to split it and be fresh for each exercise?

Thanks for any answers.


r/workout 26m ago

Simple Questions how do you maintain your weight while on vacation?

Upvotes

hi guys, i’m going on vacation from august 1 to august 14 and i’m a little worried about maintaining my weight while i’m away.
i’ll be with family the whole time and they celebrate pretty much every day, so there’ll be a lot of big meals, desserts, eating out, and food being offered constantly. i know i’ll have to join in most of the time, so skipping meals or saying no every day isn’t really realistic.
my goal isn’t to lose weight while i’m there, i just want to come back around the same weight i left at. does anyone have any tips on how to enjoy the vacation without gaining weight? things that have worked for you, like portion control, staying active, or anything else?


r/workout 34m ago

What's the sorest you've ever been after a workout?

Upvotes

I made the mistake of jumping back into leg day after taking some time off and I could barely walk for the next few days. Going downstairs was honestly worse than the workout itself.

What's the workout that completely destroyed you?