So you’ve finally decided that it’s time you make a conscious effort to get back in shape.
Tired of feeling tired?  Unhappy with the way your clothes fit? Or maybe you just want to
get back some control over you physical well being.  Well whatever the reason here are
some tips that can help you get started!

TIP #1 Once you’ve made up your mind that this is what you want to
do, I would suggest that you start out very slowly.  If you are
training at a gym I would set up an initial consultation with a
trainer.  They will probably do a fitness test on you which you can
use as a starting point.  This usually is at no expense to you.  Bring
a note pad and ask the trainer to walk you through the gym and ask
them to demonstrate some of the key machines used for legs, arms,
chest, back, etc.  As you go along make notes for when you revisit the
machines by yourself.

Tip #2 Now that you have an idea of how to use some of the machines.
I would plan your workout the night before.  This way you are
visualizing your time at the gym which is motivating and by doing so
will also save you time while your there because you know what your
going to do.  On day one I would suggest to train your whole upper
body starting with exercises for the bigger muscle groups such as back
and chest, then work your way to the smaller muscle groups like
shoulders and arms.

TIP #3 If time is an issue I suggest that you do a circuit style of
training which means you do one set of each exercise for your upper
body back to back with no rest in between.  This equals one circuit.
Complete the circuit 1 more time then your done.  For now keep the rep
range from around 8 to 10 reps so choose weights that will allow you
to do so.  As you get more comfortable with the equipment and the
amount of reps you can add another circuit to the workout totaling 3.
Do remember to warm up first by doing 10 minutes of cardio work to get the
blood flowing and also loosen up your joints.

TIP #4 The following day after you work out your going to take off to
allow your body to recover so make sure you get lots of rest and you
eat lots of whole grains,protein, low glycemic carbohydates, moderate
fruits, lots of green vegetables, essential fats and a minimum of 2-3
litres of water.  This should become a regular habit to help the body
recover quickly from exercise as well as stay strong and healthy.
After your day off you can head back to the gym and now train your
lower body following the same previous guidelines.  Continue to
alternate upper and lower body training with a day of rest in between.

TIP #5 To help motivate yourself try placing a picture of either what
you want to look like or what you don’t want to look like around the
house.  Some Perfect places would be the refrigerator or the cupboards
with all the treats.  When you go for something not so healthy you
will see your pictures and hopefully they will keep you committed to
your goals.  Secondly get rid of all the treats in the house, in the
car and at work.  Surround yourself with better options and you won’t
find yourself cheating.

Written by Doug H.
Personal Trainer