Body Transformation for Beginners - Week 1: Where to Start

You’re Here, What an Achievement Already!

If you are reading this article that means you’ve already done a third of the job! You made a choice regarding the possibility of going through a body transformation and that’s over half the job done, believe me.

Making this first step is such a HUGE achievement! So many people just think about making a change in their lives but never actually follow through. Or even just get started.

Why? Changes are a scary thing. No matter how great it might sound in your head, getting a new body means facing a lot of challenges.

With this article in my ‘Body Transformation for Beginners’ series, I am going to help you understand what changes you need to make at the very beginning and how to get started.

All you need to think about is today. What you’re doing today regarding your first step. Really, that’s all.

Your First Week

Let me show you what you’ll be doing on your first week of exercising. Don’t panic - it’s all VERY EASY and not overwhelming AT ALL.

Take a look below and please do leave in the comments area if there’s anything you feel uneasy about!

Your List of ‘Do’s’:

• Planing. If you never exercised before you need to think which exercises you feel comfortable doing. Let’s say this is a ‘personalised’ experience! 
• Food Diary. Writing your food diary to understand where you are at regarding food intake and nutrition needs to start from your day 1. Believe me, looking at your diary will be easier in order to analyse (and rethink) possible changes that are easy to make. Here’s a helpful guide for your diary: breakfast, snack, lunch, snack, dinner, drinks, eating times.
• Track Your Movements. You’ll need to start tracking your current movements throughout the day. For example: how far is your bus stop from home to work? How much you move during the weekend (dog walking, going to the park for a walk or do you just don’t move at all… etc)

List of 'Dont’s':

• Don't go crazy with exercises. Please. Take it easy - you need to find YOUR pace. We don’t want you to get injured or burnt out!
• DON’T GO ON A DIET. I repeat: don't go on a diet or for that matter change your diet dramatically. This will not last. You need to change your habits slowly if you want them to last. Make observations and small changes. This is very important!

Read the list above a few times before moving on. Get your diary, start tracking your movements and check which exercises below are the ones you feel comfortable with. Ok?

Let’s continue.

1st: WARM UP!

(**videos coming soon)

Home Warm UP Exercises

Below is the list of exercises I think are best for beginners who prefer to stay at home. Each exercise comes with an accompanying video so you can check how it is done properly.

This warm up should last  up to 5 min. 

First week is best to with very simple body weight exercises and possibly some light weights and resistance bands  (if you have)

Mobility drills like :

Rotating your arms back and forth, 

Walking / jogging on the spot, 

Bending forward reaching your toes, 

Rotating your upper body, 

Bending to the side, 

Go on your toes to heels

Gym Warm UP Exercises

Choose any cardio machine for 5-7 min moderate speed, resistance warm up.

Always start your workout with warm up. 

Mobility drills like :

Rotating your arms back and forth, 

Walking / jogging on the spot, 

Bending forward reaching your toes, 

Rotating your upper body, 

Bending to the side, 

Go on your toes to heels

2nd: Instructions & Exercises for Your 1st Week

The most important part is to find the best exercises for you. In the beginning your range of movement might not be as good as you want. Therefore I would advise to do your exercises in front of the mirror so you can check your posture and range of movement. Check out the video of each exercise and try to copy it. If you see that it looks completely different than I'm demonstrating the good idea would be to skip this exercise for now and check for tips on how to improve your range of motion for that particular exercise.

Instructions

Let’s have a look at reps sets and frequency. I’m also recommending you how to get your first, second and third sessions started.

Remember: this is just a guidance! See what you feel comfortable with.

How many reps sets and frequency? 

Being a complete beginner you have to listen to your body. Take appropriate rest and control intensity. 

My recommendation would be : 

1st Session: 

Try all exercises 1 set of each exercise 10-15 repetitions. Do second round if you feel like you can. 

2nd Session: 

Choose 6 exercises 3 upper body 3 lower body perform 3 sets if 10-15 reps each 

3rd Session: 

Repeat all exercises 3 sets of 10-15 repetitions 

However This is just a guidance, please be aware that not everyone adapts easy to exercises. Body might  have different reactions - tiredness, sore muscle. But it will be worth it 🙂 

Main Exercises

(**videos coming soon)

At Home? Here You Go!

Exercises for home : 

1. Sofa/chair squats 
2. Jogging on the spot
3. Shoulder press Lifting weights / water bottles above your head 
4. Press ups. Start from the easiest version : Box press ups if it's too easy move to half pressup.
5. Glute bridges
6. Lunges on the spot
7. Back hypertension 
8. Stair climb or high knee lifts on the spot
9. Crunches 

At the Gym? Here You Go!

1. seated squats / trx squats 
2. Shoulder press 
3. Press ups / chest press on the machine
4. Glute bridges
5. Lunges on the spot 
6. Rowing ( can be trx or machine) 
7. Step ups 
8. Crunches

Getting Ready for Your Second Week...

After you have completed 3 sessions you potentially can move to week 2, however, if you were really struggling with workouts there is no harm in repeating Week 1 again.

Or, at least, complete the last workout before moving on to next week.

WEEK 2 is going to be slightly more challenging. I would also recommend you do some brisk walking / jogging, cycling or swimming through out the entire process.

It will help with the results! 🙂

You’re Officially a Star!

No matter how well you do the exercises or if you find it difficult at times, just the fact that you’re here trying your best makes you a star in my eyes.

And remember: listen to your body, never take it for granted, it's our home treat with respect and care! Enjoy your workouts 🙂