A Beginner’s Guide to Mastering The Fundamental Gym Movements

Are you new to the gym and feeling overwhelmed by all the equipment and exercises? Don’t worry; you’re not alone! Starting your fitness journey can be intimidating, but the good news is that there are a few fundamental movements that serve as the foundation for most gym exercises. In this article, we’ll break down these essential movements – the push, pull, and hip hinge – and provide you with valuable tips to help you lift correctly and get the most out of your workouts.

Key Tips for Proper Pushing

• Maintain a neutral spine: Keep your back straight and avoid arching or rounding it.
• Engage your core: Tighten your abdominal muscles to stabilize your body.
• Control your breathing: Exhale as you push and inhale as you return to the starting position.

Studies have shown that incorporating push exercises into your routine can enhance upper body strength and muscle growth. It’s essential to start with lighter weights to learn proper form and gradually increase the resistance as you become more comfortable.

Key Tips for Proper Pushing

• Squeeze your shoulder blades together: This helps activate the muscles in your upper back.
• Maintain a controlled pace: Avoid jerky or swinging movements, and focus on a smooth, controlled pull.
• Use a full range of motion: Ensure you bring the weight all the way to your chest or abdomen.

Research has shown that incorporating pull exercises into your routine can help prevent muscle imbalances and reduce the risk of injury. If you’re new to pull exercises, start with assisted variations or resistance bands to build strength gradually.

Key Tips for Proper Pushing

• Keep your back straight: Maintain a neutral spine throughout the movement.
• Hinge at the hips: Push your hips backward as you lower your torso.
• Engage your core: Brace your abdominal muscles to protect your lower back.

Studies have indicated that hip hinge exercises are highly effective for building lower body strength and enhancing athletic performance. When starting, use lighter weights or no weight at all to perfect your form before progressing to heavier loads.

Remember, Rome wasn’t built in a day, and neither is a strong, healthy body. Take your time to learn and master these fundamental movements. Seek guidance from a qualified trainer if needed, and always prioritize safety and proper form over lifting heavy weights.Pretty much all exercises in the gym are based on these 3 movement patterns, so master these and you’ll be a pro in no time. Happy lifting!

A common misconception among new gym goers is ‘Lifting weights is going to make me big and bulky‘. 

Along the same lines are statements like: 

• I don’t want to get too big 
• I put on muscle really easily 
• I don’t want to look muscle bound 

Ok, so spoiler alert – no one ever got big by accident. 

Training at the gym and eating healthy will most likely lead to an increase in lean muscle mass and a reduction in body fat over the long term, but it won’t leave you looking like a bodybuilder, powerlifter or professional cross fit competitor.

Why do athletes look the way they do?

To understand why these athletes look the way they do, while you can train like a demon for 5 days a week but are guaranteed to not look like them, we need to understand what it is they’re actually doing. 

1. Intent – Bodybuilders, cross fitters, powerlifters and strongmen are all training with the express intent to be great in their respective fields. This means that every workout, meal and supplement is geared towards them getting as big, strong, fast and powerful as possible. 

2. Nutrition – in order to support the frame and workload required to be one of these athletes, you’ll need to eat like them. A lot of these competitors will consume anywhere from 3000-7000 calories per day. For reference, the recommendation for the average female in Australia is anywhere from 1800-2000 calories per day. 

3. Training program – your training program would need to reflect that of an athlete. Think something designed by a coach in your respective field, 4-6 training sessions per week, along with targeted recovery sessions. Disclaimer* Brooke Ence’s training program is probably a little more intense than the one you’re currently following.

4. Supplementation – In addition to training with intent, eating a significant caloric surplus and having a specialised coach, you’ll also need to invest in over the counter, and in the vast majority of cases, pharmaceutical grade supplements. This may be shocking to some, but a lot of people that look superhuman look that way because they’ve (in addition to working insanely hard) have had the help of pharmaceutical grade testosterone, peptides and/or growth hormone. 

So, if you’re not eating like a powerlifter, training like an athlete or taking performance enhancing drugs like a bodybuilder, you’re not going to look like someone who is. Simple. 

Machines

Chest (Push Movements)

Machine Shoulder Press

1. Sit on the machine with your back against the pad.
2. Grip the handles at shoulder height.
3. Press the handles upward, extending your arms.
4. Lower the handles back down with control.

Back (Pull Movements)

Legs

Machine Plate Loaded Hip Thrust

1. Sit on the machine, back against the pad, a weight plate over your hips.
2. Place feet flat on the platform, knees bent.
3. Lift hips by pressing through heels, squeezing glutes at the top.
4. Lower hips down, feeling a glute stretch, and repeat.

Free Weights

Chest (Push Movements)

Barbells

Barbell Shoulder Press:

1. Stand with your feet shoulder-width apart and the barbell at shoulder height.
2. Grip the barbell slightly wider than shoulder-width.
3. Press the barbell overhead by extending your arms.
4. Lower the barbell back down to shoulder height in a controlled manner.

Dumbbells

Dumbbell Shoulder Press

1. Sit with feet shoulder-width apart, dumbbells at shoulder height.
2. Hold the dumbbells with an overhand grip, palms facing forward.
3. Press the dumbbells overhead by extending your arms.
4. Lower the dumbbells back to shoulder height in a controlled manner.

Back (Pull Movements)

Barbells

Barbell Bent Over Row

1. Hold a barbell with an overhand grip, feet hip-width apart.
2. Bend at your hips, keeping your back flat and chest forward.
3. Pull the barbell toward your lower chest by squeezing your shoulder blades.
4. Lower the barbell back down with control.

Dumbbells

Legs

Barbells

Barbell Hip Thrusts

1. Sit on the ground with a barbell across your hips.
2. Roll the barbell towards your hips and lean against a bench.
3. Drive through your heels to lift your hips up, creating a straight line from shoulders to knees.
4. Lower your hips back down with control.

Dumbbells

Dumbbell Glute Bridges

1. Lie on your back with knees bent and a dumbbell resting on your hips.
2. Push through your heels to lift your hips up, engaging your glutes.
3. Lower your hips back down with control.

Are you new to the gym and wondering how much and how often you should be doing cardio? You’re not alone! Cardiovascular exercise is an essential component of any fitness journey, and it’s crucial to approach it with a plan that suits your goals and current fitness levels. The amount of cardio you should do depends on your goals and your current level of fitness. If you’re just starting and looking to establish a gym routine, the key is to start slow and gradually build your endurance. Choose a cardio machine that you enjoy (or dislike the least). Whether it’s the treadmill, elliptical, stationary bike, or something else entirely, find what makes you feel comfortable as a beginner.

If you’re brand new to the gym or just getting started with cardio, use the below table as a guide:

Pro tips  

Gradual Progression – Looking at your weekly load  One of the keys to success is gradual progression. Increase your workout load by no more than 20-30% each week compared to the previous week. This gradual increase in volume will prevent you from pushing your body too hard too soon, reducing the risk of burnout or injury.

The Importance of Rest and Recovery – Rest and recovery are often overlooked but are equally important as your workout. Program rest days into your training schedule. These days allow your body to repair and adapt. Don’t underestimate the power of a good night’s sleep and proper nutrition in supporting your recovery.

Finding the Right Intensity – Intensity is another critical aspect of your workout. For beginners, we recommend keeping your heart rate below 135 beats per minute (BPM). This moderate intensity will help you avoid overexertion and injury while still building your cardiovascular fitness.

Patience and Persistence – The first few weeks may seem tough, but remember, it gets easier with time and consistency. Stay patient and persistent in your efforts, and you’ll see progress. 

Nutrition is one of the most baffling areas for gym newbies so today we’re going to break it down into some super simple steps so that at the end of this article you’ll know exactly what to do, regardless of your goal. 

Calories in vs. Calories Out 

The unavoidable truth

First thing’s first, the golden formula, the thing that every new fad tries to distract you from, is…. Calories in vs calories out. If you want to gain weight you must be eating more calories than you’re burning (i.e. be in a caloric surplus) and if you want lose weight you must be eating less calories than you’re burning (i.e. be in a caloric deficit). 

Here’s a breakdown of the concept:

1. Calories In (Consumed Calories): This refers to the number of calories you consume through the foods and beverages you eat and drink. Calories are units of energy, and different foods contain different amounts of calories. For example, foods high in fat and carbohydrates tend to be calorie-dense, while fruits and vegetables are often lower in calories.

2. Calories Out (Burned Calories): Calories out encompasses the energy your body expends for various purposes, including:

• Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic functions like maintaining body temperature, keeping your heart beating, and supporting vital organs. BMR accounts for the majority of the calories you burn each day and varies from person to person based on factors like age, gender, weight, and muscle mass.
• Physical Activity: Calories are also burned through physical activities such as exercise, walking, and daily tasks. The more physically active you are, the more calories you’ll burn in this category.
• Thermic Effect of Food (TEF): When you eat, your body expends energy to digest, absorb, and metabolize the nutrients from your food. This accounts for a small portion of your daily calorie expenditure.
• Non-Exercise Activity Thermogenesis (NEAT): NEAT includes all the calories you burn through non-exercise activities like walking, standing, household chores and even tapping your foot. It can vary widely among individuals.

The “calories in vs. calories out” concept suggests that to maintain your current weight, the number of calories you consume should roughly match the number of calories your body burns. If you consistently consume more calories than your body burns, you’ll create a calorie surplus, leading to weight gain. Conversely, if you consistently consume fewer calories than your body burns, you’ll create a calorie deficit, resulting in weight loss.

Here’s how it works in practical terms:

• Weight Maintenance: Calories In = Calories Out
• Weight Gain: Calories In > Calories Out
• Weight Loss: Calories In < Calories Out

It’s important to note that while this concept provides a fundamental framework for weight management, it doesn’t take into account other factors that can influence weight, such as the quality of the calories consumed (nutrient density), hormonal factors, and individual metabolic differences. However, it serves as a useful starting point for understanding the role of calories in achieving your weight and fitness goals.

Step 1

Pick Your Goal

Before you can create a nutrition plan, you need to define your fitness goal. Are you looking to:

Build Muscle: If you want to gain lean muscle mass, your nutrition plan will focus on providing your body with the right amount of protein, carbohydrates, and healthy fats (i.e. macro split) AND have you eating in a caloric surplus. .

Lose Weight: For weight loss, you’ll need to create a calorie deficit by consuming fewer calories than you burn. This typically involves monitoring your calorie intake and making healthier food choices.

Maintain Your Current Fitness Level: If you’re already at your desired weight and fitness level and want to stay there, your goal will be to maintain a balanced diet that supports your activity level.

Step 2

Work Out Your Maintenance Calories & Eat Accordingly

To create an effective nutrition plan, you need to determine your daily caloric needs. This is often referred to as your “maintenance calories.” There are various methods to calculate this, but a common one is the Harris-Benedict Equation, which takes into account your age, weight, height, and activity level. Click here for a free calculator you can use to work this out. 

Once you have your maintenance calorie number, you can adjust it based on your goal:

Weight Loss: To lose weight, you’ll need to consume fewer calories than your maintenance level (typically a 200-300 calorie deficit per day).

Muscle Gain: If you’re looking to build muscle, you’ll need to consume slightly more calories than your maintenance level to support muscle growth – start with a 200-300 calorie surplus.

Step 3

Track Your Progress

Now that you have your goal set (i.e. gain weight, lose weight or maintain your current weight) and you know how many calories per day this is going to take the next step is to track your progress. You can use a food diary to record your intake, but the easiest and most convenient way for most people is to use a mobile app like MyFitnessPal.

Once you’ve started tracking your caloric intake, measure your progress on a weekly basis and adjust accordingly. 

Yes, it is actually that simple. 

Now let’s dive a little deeper into the frameworks and principles that make up the above steps.

The 7 Day Snapshot

Why this timeframe is so important

This is the part that most people get wrong – we’ve heard this countless times ‘I’m eating really healthy, I’m following the plan, but nothing is happening’. How can this be true?! Is the person lying? Do the laws of physics somehow not apply to their body… Is is their hormones or metabolism.. What’s the answer!!!! 

9 times out of 10, the person telling you this believes what they’re saying, they just aren’t super accurate with their measurements. Here’s a simple example: 

Sally has a weight loss goal. Her maintenance calories are 1800 per day, and she is aiming for a 300 calorie deficit. If she was to stick to this 100% it would see her achieve a 2100 calorie deficit over the week (300 calories x 7 days = 2100). 

 

Now, let’s just say Sally sticks to the plan for 6 days, but on the 7th day she decides to treat herself to a ‘healthy’ breakfast. Let’s go avo on toast, maybe some feta, a couple of coffees and a cookie at the end. Later in the day, she’s feeling good so she decides to celebrate the week with a milkshake. If Sally stuck to her diet for 6 days this would give her a caloric deficit of 1800 calories, which unfortunately means it takes just an additional 1800 calories on the 7th day to put her right back to her maintenance target, and baffled as to why when she’s doing everything right, she still can’t seem to lose weight. 

Can this be disheartening? Yes

Does this mean we can never eat the foods we want? No 

It just means if you’ve got a caloric target in mind, and there’s going to be a day where you’re going to exceed (or fall short of) the target, you need to account for it in the days prior. Simple 

Here’s a quick explainer video from James Smith that outlines this concept beautifully:

Good and Bad Calories

Not all calories were created equal

There are significant differences between “clean calories” found in natural foods and “unhealthy calories” found in processed foods. Here’s a breakdown of these distinctions:

Clean Calories (Natural Foods)

Nutrient Density: Clean calories are typically found in natural, whole foods like fruits, vegetables, lean proteins, whole grains, nuts, and seeds. These foods are nutrient-dense, meaning they provide a wealth of essential vitamins, minerals, fiber, and other beneficial compounds along with calories. Nutrient-dense foods nourish your body and support overall health.

Fiber Content: Whole, unprocessed foods are rich in dietary fiber. Fiber helps regulate digestion, keeps you feeling full and satisfied, and can aid in weight management. It also contributes to stable blood sugar levels.

Satiety: Clean calories often come with a higher satiety factor, meaning they help you feel full and satisfied, reducing the likelihood of overeating. This can be especially beneficial for those looking to manage their weight.

Stable Blood Sugar: Foods like whole grains, vegetables, and lean proteins have a lower glycemic index, which means they have a gentler impact on blood sugar levels compared to processed foods. This helps prevent energy crashes and cravings.

Micronutrients: Natural foods are rich in vitamins and minerals essential for various bodily functions. These micronutrients are often lacking in processed foods.

Unhealthy Calories (Processed Foods):

Nutrient Deficiency: Processed foods, such as sugary snacks, fast food, and sugary beverages, are typically low in essential nutrients. They may provide calories, but they lack the vitamins, minerals, and fiber needed for overall health.

Empty Calories: Many processed foods contain “empty calories,” meaning they provide little to no nutritional value. These calories can lead to weight gain without offering any health benefits.

Added Sugar: Processed foods often contain added sugars, which can contribute to excessive calorie intake, blood sugar spikes, and an increased risk of conditions like obesity, type 2 diabetes, and heart disease.

Highly Processed Ingredients: Processed foods often contain a long list of artificial additives, preservatives, and unhealthy fats, which can have negative health effects when consumed in excess.

Lack of Satiety: Processed foods are typically engineered to be hyper-palatable, which means they’re designed to taste good and encourage overconsumption. This can lead to a lack of satiety, making it easier to overeat.

Blood Sugar Spikes and Crashes: Refined carbohydrates in processed foods can cause rapid spikes and subsequent crashes in blood sugar levels, leading to energy fluctuations and cravings.

Inflammatory Ingredients: Some processed foods contain ingredients that can promote inflammation in the body, which is associated with chronic diseases.

In shot, the main difference between clean calories from natural foods and unhealthy calories from processed foods lies in their nutrient content, impact on satiety, and overall health effects. Clean calories are derived from whole, nutrient-dense foods that support your well-being, while unhealthy calories are often found in foods lacking essential nutrients and loaded with additives, sugars, and unhealthy fats. Choosing a diet rich in clean calories can contribute to better health, sustained energy levels, and weight management.

Calculators and Tools

Maintenance Calories (Total Daily Energy Expenditure)

To work out your maintenance calories (so that you can set a caloric target for yourself) use the TDEE (Total Daily Energy Expenditure) calculator. TDEE encompasses various components, including Basal Metabolic Rate (BMR), which represents the calories needed for basic bodily functions at rest, such as breathing and maintaining body temperature. TDEE also factors in physical activity, including both structured exercise and non-exercise activities like walking and standing (Non-Exercise Activity Thermogenesis or NEAT), as well as the energy required to digest and metabolize food (Thermic Effect of Food or TEF). Click here to access a free calculator. 

MyFitnessPal

Now that we have all the information above and we know what we’re aiming for, the key is to track your progress. The easiest way to do this is using an app called MyFitnessPal. It’s as simple as scanning the barcodes on your foods and entering in the serving size. That’s it! You’ll also need some kitchen scales to be accurate with your measurements. 

IMPORTANT – the measurement is the part that everyone skips. Why? Because it can be a bit tedious after a while, and forces you to be aware of what you’re eating. If you want the best possible results, DO NOT skip the tracking phase. 

Pro tip – Decide at the start of the day/week what you’re going to be eating for each meal. You’ll be able to enter in your foods in advance and it will be much easier to stay on track if you already know exactly what you’ll be eating.

TDEE | Total Daily Energy Expenditure

What is it and why is it so important?

Total Daily Energy Expenditure (TDEE) is the total number of calories your body needs to maintain its current weight and support your daily activities. It’s a crucial concept in nutrition and weight management because understanding your TDEE helps you determine how many calories you should consume to achieve your weight goals, whether it’s maintaining, losing, or gaining weight.

TDEE is typically calculated by considering the below components:

1. Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic functions like breathing, maintaining body temperature, and supporting vital organs while at rest. BMR accounts for a significant portion of your daily energy expenditure (usually around 60-75%).

The most common formula to estimate BMR is the Mifflin-St Jeor Equation:

• For men: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
• For women: BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161

2. Physical Activity Level (PAL): This accounts for the calories burned through various levels of physical activity. It’s typically expressed as a multiplier of your BMR based on your activity level. Common PAL values include sedentary (1.2), lightly active (1.375), moderately active (1.55), very active (1.725), and extremely active (1.9).

3. Thermic Effect of Food (TEF): This represents the calories burned during digestion, absorption, and metabolism of the food you eat. It accounts for about 10% of your daily energy expenditure.

Once you’ve calculated your BMR and determined your PAL, you can calculate your TDEE using the following formula:

TDEE = BMR x PAL

Now, how does TDEE relate to nutrition and weight management?

Weight Maintenance: If you want to maintain your current weight, you should aim to consume roughly the same number of calories as your TDEE. This ensures that you’re providing your body with the energy it needs to support your daily activities without gaining or losing weight.

Weight Loss: To lose weight, you need to create a calorie deficit, meaning you consume fewer calories than your TDEE. This deficit can come from a combination of reducing calorie intake and increasing physical activity. If you’re aiming for a calorie deficit, it’s best to start slow and not cut too much all at once. Aim for a deficit of 200-300 calories if this is your first time.

Weight Gain: If your goal is to gain weight, you should consume more calories than your TDEE. This surplus should be achieved by increasing your calorie intake while still maintaining a balanced and nutritious diet. Weight gain should be gradual and achieved through a combination of increased calorie consumption and strength training exercises. If you’re aiming for a calorie surplus to put on muscle, it’s best to start slow and not consume too much. At a point, your body will just end up storing the excess calories as fat, it won’t lead to bigger muscles. Aim for a surplus of 200-300 calories if this is your first time.

Understanding your TDEE and how it relates to your dietary choices allows you to make informed decisions about calorie intake, helping you achieve and maintain your desired weight and fitness goals. Keep in mind that individual factors like genetics, metabolism, and activity level can affect TDEE, so it’s essential to monitor your progress and adjust your calorie intake as needed.

NEAT | Non-exercise activity thermogenesis 

What is it and why is it so important?

TDEE is made up of:

• BMR
• PAL
• TEF

PAL has 2 parts to it: 

1. Non-Exercise Activity Thermogenesis (NEAT)

2. Exercise Activity Thermogenesis (EAT).

Here’s where it gets interesting – on average, NEAT is going to make up 15% of your TDEE whereas EAT will only make up 5%. Unless you’re a bonafide athlete, you’re probably not burning as many calories as you think in the gym. That 1 hour weights session probably only counts for 20 mins of actual time under tension. Running a 5km at the gym is only going to burn 300-400 calories. 

Now with activities that count towards your NEAT figures, you can actually incorporate a lot more activity (and therefore calories burned) into your day. NEAT is made up of things like occupation activities, household chores, walking, climbing stairs and leisure activities. While it may sound silly, getting 10,000 steps in per day is going to burn a similar amount of calories as running 5km. The difference is, it’s much easier to do that every day, as opposed to running 5km every single day. You’ve heard the advice of ‘move more’, and this is basically what would count towards your NEAT figures. Get 10,000 steps in per day, live an active lifestyle and play a sport and it will go a lot further than you think. Plus it’s a lot more engaging and sustainable then just running on the treadmill day after day.

Influencing the calories in vs. calories out equation

How to have your cake and eat it too

Ok, so now we know it’s calories in vs calories out, and we know what makes up both of these things, how do we take advantage of this to get the outcome we want? Both sides of the equation play a vital role, and focusing on one side alone can lead to less effective weight management. Here’s what you can do to take control of the equation:

Influencing Calories In (Food Intake):

Mindful Eating: Pay attention to what and how much you eat. Practice mindful eating by savoring each bite, eating slowly, and being aware of your hunger and fullness cues. When you’re eating, eat. Don’t watch TV or thumb through your phone. Being distracted while eating makes it much easier to overeat and harder to actually enjoy the food in front of you.

Portion Control: Be mindful of portion sizes. Use smaller plates and utensils to help control portions, and avoid eating directly from large containers, which can lead to overeating.

Balanced Diet: Consume a balanced diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. This helps you stay satisfied and provides essential nutrients.

Calorie Tracking: Consider tracking your calorie intake using apps like MyFitnessPal or by keeping a food journal. This can help you understand your eating habits and make necessary adjustments.

Limit Processed Foods: Reduce your intake of highly processed foods, which are often calorie-dense and low in nutrients. Opt for whole, natural foods whenever possible.

Meal Planning: Plan your meals and snacks in advance to avoid impulsive, calorie-laden choices. Preparing meals at home allows you to have more control over ingredients and portion sizes.

Influencing Calories Out (Calorie Expenditure):

Regular Exercise: Incorporate regular physical activity into your routine. A combination of cardiovascular exercise (like walking, running, or cycling) and strength training can help burn calories and build muscle.

Strength Training: Muscle burns more calories at rest than fat does. Incorporate strength training exercises to increase muscle mass, which can boost your metabolism.

Aerobic Exercise: Engage in aerobic activities that get your heart rate up and burn calories. Find activities you enjoy to make exercise a sustainable habit.

NEAT (Non-Exercise Activity Thermogenesis): Increase your NEAT by making simple lifestyle changes. Walk more, stand instead of sit when possible, take the stairs, and find ways to incorporate movement into your daily activities.

HIIT Workouts: High-Intensity Interval Training (HIIT) can be an effective way to burn calories in a shorter amount of time. These workouts involve short bursts of intense activity followed by brief rest periods.

Consistency: Consistency is key to influencing calories out. Aim for regular, sustainable exercise rather than sporadic intense efforts.

FAQs

But what about [insert fad diet or complicated acronym]

If you’re not sure how long it will take to lose weight, put on muscle or just feel comfortable in the gym, we’re going to give you some rough timelines. Please note, there are a number of factors that impact someone’s progress so use this as a guide only, don’t treat it as gospel ⛪

Developing Correct Form and Technique

It’s going to take some time to learn how to do each movement correctly. For most machine based exercises it will probably only take a few sessions on each piece before you’re comfortable using them. Barbells and dumbbells can take a lot longer however, as the movements are less restricted and require you to execute the correct form throughout the movement (as opposed to machines where the range of motion is locked in). Simple barbell and dumbbell movements (think bicep curls, rows and shoulder presses) might only take a month or two to master. 

More complex compound lifts like the squat, bench press and deadlift can take anywhere from 3 – 12 months to master. It’s also important to note that with these types of lifts there are progressions that can be used along the way to help you get the hang of things. 

Losing Weight

Weight loss is a function of calories in vs calories out. Calories in is how much food you’re eating and calories out is how many calories you’re burning (which weight training and cardio sessions can impact). If you aim for a caloric deficit of 200-300 calories per day that’s a good starting point. In terms of how much you can lose, it all depends on how much excess weight you’re starting with. A good goal for most with some excess weight to lose is about 500 grams per week. So a 5kg weight loss goal would take about 10 weeks. 

Putting On Lean Muscle Mass: The Marathon

This is by far the hardest part. At the start your progress is likely to be quick (i.e. you’ll be seeing strength gains almost every week) but expect to plateau within 12 months depending on how your body responds to the training. Newcomers can expect to gain around 1 to 1.5 kilograms of muscle mass in a year. Yes, it sounds slow.. And yes, it is slow 😅 so aiming to put on 10 kgs of muscle is a great goal, but this one would be measured in years, not months. Apart from consistent training, the other factor that’s going to impact how quickly you grow is your nutrition. You’ll need to be eating at enough of a caloric surplus to help your body and your muscles grow, but remember, past a certain point the excess calories will just be stored as body fat. Monitor your calories closely and start with a surplus of 200-300 per day to see how your body responds.

External Factors That Influence Your Results: Life Beyond the gym.

Your lifestyle outside of the gym plays a pivotal role. Sleep is the ultimate recovery booster, with 7-9 hours per night being the golden zone. Stress is the enemy, as it increases cortisol levels which over an extended time can hurt your progress. Macros also play a part as you progress. 

Biggest Roadblocks on the Path to Progress

Inconsistency: Yes it’s that simple. Just do the boring work, stay consistent and don’t let a day off turn into a week off. Treat your gym time like you would an appointment. Schedule it and stick to it, no excuses!

The comparison trap: Everyone’s journey is unique. Celebrate your victories, whether they’re big or small, and stay focused on your path. As the saying goes, comparison is the thief of joy.

Nutrition: Not getting a handle on nutrition is a huge problem for most. In a nutshell, eat healthy, unprocessed foods, get in plenty of fruit and veg and stick to water for your drinks. Be clear about your goal – if it’s to lose weight, ensure that you’re in a caloric deficit, and if your goal is to gain weight then ensure you’re in a caloric surplus. 

So, the million-dollar question: how long before you see results? It’s the usual ‘it depends’, but by knowing the factors that influence progress and using the above timelines as a guide, at least you have an idea of what to expect and what to look out for 🙂 Stay consistent, stay motivated, and take it one day at a time.