“Some people want it to happen, some
wish it would happen, others make it happen.” Michael Jordan
Evening
guys!
Since
sharing my transformation post a few days ago I’ve had lots of messages from
you guys regarding how to get started with your own fitness journey. So, I’ve
decided to write this blog post to give you guys some of my best
recommendations and hopefully answer all of your questions here in one place.
It
can all be very daunting in the beginning. I know, because I was that girl 6
years ago. I had all the eagerness and determination in the world but I didn’t
have a clue about strength and fitness or where to start. Fear not! I am going
to give you a helping hand. Remember everyone has to start somewhere. The
problem nowadays is that there are just so many different plans/methods to
choose from, some very good and equally, some that are just a load of shite and
should be steered clear of. As well as that, some methods will work well for
some people but won’t necessarily work well for others and different
approaches/tweaks will have to be made to suit each individual. It’s all about
finding out what fit’s your life, your goals and YOUR body. Everyone is different.
That being said, the fundamental principles and basics of weight loss/weight
gain and energy balance (calories in/calories out ) will always be the same.
So if your one of those people looking for some advice on where to start which I presume you are if your reading this, then below I have listed my top recommendations. I really hope this helps some of you. Remember, this is not a quick fix but a complete lifestyle change. Sacrifices will have to be made in the beginning but once you find balance these won’t feel like sacrifices for too long if, like me, you learn to love the process and enjoy the journey.
Disclaimer: Just to put it out there once again, I am NOT a PT and I am NOT a nutritionist. Any advice I give here is from my own experience and from what I have learned over the years. I am always happy to help you guys and guide you on the right path but I can’t prescribe workouts or diet plans. However, I do promise that if you follow my recommendations these will get you on the right track. This applies to girls and guys btw. J
Start with Your Food
So I
have put food as number 1 because before you think about hitting a gym, I
recommend you get your food right first. If you get your food right in the
beginning, then you’re onto a winner. You’ll more than likely drop weight in
the beginning before you even start the gym. But you have to get it right. Many
people are under this false illusion that they can eat what they like once they
exercise or go to gym and they will just ‘work it off’. Equally, some people
may think they are eating ‘healthy’ but are actually eating the wrong foods or
maybe eating the right foods but overeating. You may be working your ass off in
the gym but then rewarding yourself afterwards with sweet treats and wondering
why you’re not shifting any weight. It doesn’t work like that I’m afraid guys!
You could be going to the gym 7 days a week but if your food isn’t right then
you are not going to see any changes. The gym is easy, the hard work is done at
home in the kitchen!
I follow the ‘If It Fits Your Macros’ approach (IIFYM). Your macro-nutrients are Protein, Fats and Carbohydrates. This is a highly
recommended approach to fat-loss / weight-gain /maintenance and works by
calculating how many calories your body needs to maintain according to many
individual factors such as your weight, height, gender, activity level during
the day, training age etc. and then dividing these calories out into a
proportion of protein, fats and carbs that you can have in a day. Depending on
what you want to achieve i.e. fat loss or weight gain, you subtract or add from
these maintenance calories. You can find loads of IIFYM calculators online or you can try this one on IIFYM.com which is one I like to use. Just enter all your stats
& measurements and it does the work for you. Alternatively, speak to a
nutritionist or a PT who will design a plan for you.
Practice
Moderation
Your
food sources should be a combination of good quality whole foods. This will include a balance of complex carbohydrates, proteins and healthy fats. I'll go through some food options further on in this post.
Try and cut out all the cakes, biscuits, crisps or any refined sugars.
Also try and stay away from processed food and opt for whole foods and lots of
nutrient dense veggies. Alcohol is a no
go I’m afraid! I’m not saying you have to turn into a pioneer but if you want
to see results then alcohol will hinder them. Everything is OK in moderation
just be aware that if you are boozing every
weekend then you’re not going to see any change. It’s all about being more
mind-full, practicing some self-discipline and finding balance. You have to live
too! Happiness is number one.
Fuel Your Body Right
( I
just sang that title in the tune to backstreet boys “Rock your body right..
back streets back alright!”) Ahem, anyways carrying on..
As a
guideline, I recommend that your protein sources come from lean meats
such as chicken, turkey and beef as well as eggs which contain good healthy fats too and oily fish. If you’re just starting out I wouldn’t worry about protein
powders just yet. Their sole purpose is to supplement your protein intake, for
convenience mainly. These can be introduced at a later stage once you get the
hang of counting your macros etc. Or if you are under the guidance of a
nutritionist then that’s fine! Protein will not make you gain weight or turn
you into a big bulky man! With regards fats, make sure you are getting them
from good clean sources such as nuts, eggs, avocados, fish, cooking oils, nut
butters etc. Be careful with the nuts though as they tend to be very high in
calories so practice portion control. Your carbohydrates then refer to foods
such as oats, rice, potatoes, breads, cereals, pasta, etc. I am quite sensitive
to carbs and tend to get quite bloated from certain types so I limit my carb
sources to oats, sweet/white potato, rice (mostly white), brown seeded bread,
corn cakes and fruit and veg. I have others too occasionally but this is what I
have mostly.
Prep Your Food
“Fail
to prepare, prepare to fail.”
Prepping
your food in advance is key to success when it comes to your diet especially if
you lead a busy lifestyle. Prepping your meals will ensure you don’t snack
mindlessly and will allow you to have more control over what your eating. I also recommend keeping a food diary too. I use the 'MyFitnessPal' app on my iphone for tracking my food. I eat 5-6 small meals
a day and aim to have something every 3 hours to keep my metabolism firing. Again,
the amount of food I can have will differ for you so you will need to either work out your own macros or consult with a nutritionist/trainer. One of my fave fitness influencers ‘Georgias Fit Life’ (@georgiasfitlife) has a really
good you-tube video on how to work out your macros which you can watch here. Georgia is also a PT and has a whole library of informative videos including how to track your macros, eating out, workouts and recipes to name but a few. I would definitely recommend giving some of them a watch.
Find a Good Gym
If
you’re just starting out, you probably have that beginners fear of the gym. The
fear of not knowing what you’re doing, the fear of people looking at you and
judging you. Trust me. NOBODY is looking at you! We all had to start somewhere
and we are all there for the same reason. However, I would suggest that you go
in prepared. The gym can be very daunting if you have never set foot in one
before. If you want to join a gym, find one that is well equipped and suits
your budget. Some gyms can be V expensive. I have been a member of lots of gyms
due to moving about quite a bit and I have never paid more than £40 per month.
But that’s personal preference and what extras you want included such as
classes, swimming pool, steam room, sauna etc.
Get a Consultation!
When you have chosen your gym, first things
first, book in for a consultation with a trained PT! A good consultation should
include a full body analysis where you sit and discuss your body goals, tell
them about any existing or past ailments/injuries etc. and your weight,
measurements, flexibility, mobility etc. will all be examined and recorded. In
most gym’s I’ve been to, this is offered as a free service when you join (some
may not). They will then prepare a detailed training program designed specifically for your body with your goals in mind. They will also go through all the exercises with you and show how to
use all the machines and execute proper form. You probably won’t get this
perfect straight off but practice makes perfect and your confidence will build.
Don’t be afraid to ask questions either. That’s what they are there for. You
might also go down the route of hiring a PT and that’s fine but it’s obviously
going to be costlier. Again, personal preference.
Buddy Up
If
the thought of going into the gym alone is really putting the fear of god in
you then try and bring a buddy with you. Even if it’s just for the first few
times. If you can, then try and find someone who is on the same level as you in
terms of fitness or, better yet, if you know someone that is a consistent
gym-goer and knows their shit then ask them can you buddy up with them for a
session or two. I’m always happy to help anyone out and show them the ropes.
Alternatively, Find an Activity you Enjoy
If
the gym really isn’t your thing, find something else that you enjoy. Nearly all
gyms and leisure center's offer fitness classes if you prefer that or another
sporting activity. I done kickboxing for several years alongside my gym and it
was incredible for my stamina and overall fitness. I loved it.
Educate yourself
There
is hardly anything you can’t find online these days with useful tools like
you-tube, blogs, articles etc. If this is something that really interest’s you,
then you will probably already be following various fitness influencer's and
reading up on nutrition and training. It’s all a learning process! You’re not
going to learn it all in one day but having a good knowledge and understanding
of what you are doing is important in order to progress. Another of my favourite fitness influencer's which I have to mention is Siobhan O' Hagan (@ohfitness_ie). This girl is goals! She inspires me every day. Siobhan's currently prepping for competition and i'm really enjoying watching her journey and progress. She's just so relate-able for me and I love her honesty. Total girl crush and body goals.
Be Consistent
The
name is written on the tin. I aim to train at least 4 times a week and allow
myself one cheat meal at the weekend. Some people may like to have little
treats every day with no cheat meal at the weekend, Again, personal preference.
I find that most people, including myself, find the weekends really hard to
stay motivated. This is when I’m most likely to fall off the wagon and
binge/drink and forget all my goals. I used to be one for heading out all the
time but now I might go out once every few months. Instead, I’ll treat myself
to a ‘cheat meal’ and I’ll go to the gym most Saturday mornings and the odd
Sunday. This might sound like punishment to some of you ha ha but that is what I
enjoy. I wouldn’t be doing it if I didn’t enjoy it. Just try and stay
consistent. It’s what you do 95% of the time that will shine through. And remember, the weekend is 3 days out of 7!
Buy Yourself Some Snazzy Workout Gear
Treat
yourself to some new snazzy workout gear J
Also invest in a good pair of workout runners (trainers). They don’t have to be
crazy expensive! For me, new workout gear is such a motivator! If you look the part, then you’ll also feel
way more confident.
So
there we have it guys, my top recommendations. I hadn’t intended it to be this
long but I couldn’t help myself ha-ha. I really hope this helps some of you guys
out and, as always, any questions then fire them at me. I’m always happy to
help
I’m
off home to Ireland this weekend for my nieces Christening and I’m so looking
forward to catching up with the fam bam – there might be a bit of cake involved
too ;)
Have
a great weekend guys
Big
Love
Aileen
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