From Sofa to Stamina- Why my Fitness Journey can Help You Start Yours!

Walking into a gym for the first time is a daunting experience, whether this is because we feel inferior to seasoned professionals or we have a fear of judging eyes. A YouGov Survey in 2019 showed that 20% of respondents claimed self consciousness has led to their avoidance of the gym. [1] The most important thing to remember is this individual has mustered the courage to cancel out the noise and stride into their fitness journey.

For the first few months I found myself predominantly exercising cardio and mimicking the movements of other members; soon, I realised this was not the right method to achieve my ideal physique. Therefore, am hoping to encourage people to train thematically so they can hit the ground running as they embark on their own health kick. Below, we learn the 5 essentials we need to know before heading to the gym, why it is important to train, and some methods of education.

'You can tell the difference between someone who goes to the gym to exercise, and somebody who goes there to train'

Why Training is Important

Physical Health

For thousands of years, humans relied on strength and durability to survive, but today, with food, currency, and accessible transportation, these primal instincts and metabolisms are stimulated less.

In turn, the UK is grappling with a national health crisis, fueled by inactivity and obesity. An NHS Digital Health survey in 2019, supported by Sport England (2022), found that only 63% of adults over 18 engage in only 2 hours of physical activity weekly. Additionally, 28% of adults are classified as obese, with over half the population being overweight. [2+3] These findings suggest the UK is struggling to manage a balance of nutrition and physical activity.

Mental Wellbeing

Regular exercise is a clear gateway to better mental health. Academic research found that weight-training and aerobic exercise significantly improved participants' ability to regulate their emotions, thus increasing people's transferrable productivity. [4] Also, according to other studies, exercise scientifically helps in reducing anxiety and depression by 'decreasing physiological arousal, lowering heart rate', and releasing feel good endorphins such as dopamine into the brain. [5]

The Basics- How you can learn with Ease!

1) Stay Hydrated- Consume at least 2.5L of Water a day.

2) Walk 8,000-10,000 steps per day, including at least 15 minutes of cardio every session.

3) Find out your Calorie and Macro requirements (Protein: Fats: Carbohydrate- Link Below)

4) Progressive Overload- Every set in the Gym should be to absolute failure.

5) Focus on Form- Build up the weight slowly and leave your ego at home.

Utilise Your Smartphone as a Research Tool

Your mobile phone offers a wealth of applications to keep yourself informed and motivated in the world of fitness. As you scroll through TikTok or watch your favourite creators through Youtube, take the time to subscribe to fitness experts to enhance your gains. Following fitness experts such as my personal favourites, Jeff Nippard and James Smith, can provide a diverse, yet rounded, method of education.

Nippard offers science-based tips that delve into the nuances of exercises, whereas James Smith takes a more pragmatic and relatable approach in his teachings, perfect for beginners. Watching their videos can provide an insight into optimal form, new workouts, and staying updated with the latest fitness trends.

Understand Nutrition

The word "diet" has some negative connotations, misleading people into thinking that it is a chore, used to punish oneself for years of nutritional neglect; this is simply not true. Counting your 'Sins' or starting a Keto diet will help you shred fat short-term, but it isn't sustainable. In reality, losing fat boils down to burning more calories than you consume. Tracking progress and counting calories is the most effective way to discover that nourishing meals can be enjoyable, and you can include an occasional sugary delicacy, all while hitting your health targets.

Finding out your Calorific specification is also easy in the modern age. Apps like MyFitnessPal are invaluable for tracking your calorie intake and monitoring your nutrition. By logging your daily food consumption, you can gain insights into your eating habits and make more informed choices to support your fitness goals.

Find the Right Routine

Adapting to a perfect, individualised 'split' routine is also essential to achieving hypertrophy. The universal method is to perform a Push, Pull, Legs split, followed by a rest day to allow for a full recovery until the next session. My personal split is as follows:

Day 1: Chest and Triceps

Day 2: Back and Biceps

Active Rest Day

Day 3: Legs

Day 4: Shoulders and Arms

Rest Day

At the end of every other session I complete a 15 minute Core routine. It is imperative that you use the sources available to you to tailor your workouts to your individual goals, whether that be muscle growth, fat loss, or cardiovascular improvements. It will become more apparent which exercises are efficient over time.

How I Can Help You on Your Fitness Journey

Stay Connected and Informed

1. Follow Me on MyFitnessPal: Join me on MyFitnessPal to get updates on my health journey, see how I manage my calories, and discover the details of my training routines. My handle is Jbwolves_
2. Subscribe to My Newsletter: For regular updates and more in-depth information about fitness, subscribe to my newsletter. You'll receive tips, motivational content, and the latest news in the fitness world directly to your inbox.

Personalised Workout Plans

Leveraging my years of gym experience and extensive readings, I've created comprehensive training plans, customised to various goals. These plans incorporate effective workouts, advice on form, and practical tips to help you succeed.

• Individual Workouts: Purchase individual workout plans for £15 each. These plans are designed to target specific muscle groups and fitness objectives, offering you flexibility and focus.
• Full Split Bundle: For a more holistic approach, get the full split bundle for £50. This bundle includes a complete weekly routine that ensures balanced development and efficient progress across all muscle groups.

If you're interested in any of these plans or need more information, don't hesitate to get in touch. I'm here to support you on your fitness journey and help you achieve your goals effectively and sustainably.