First of all know your motivations, why would I want to be fit?
There are several reasons:
Feel good (physically and mentally)
Look good
Lose fat
Have more strength and power
Do something fun
Increase your sport performance
Increase your muscle mass
Increase your longevity and life quality
Other/personal reasons :)
If you have any of the above ambitions there is nothing better than physical exercise to achieve them.
Is this fitness guide the right one for me?
This guide is made for people who have little experience in physical exercising or people who would like to bring their fitness training to the next level.
If you are already a die hard athlete who trains 5-6 days a week you will probably already know most/some of the content of this guide, but feel free to have a look and leave a feedback with suggestions.
If you meet the following requirements, then this is the right guide for you:
Be able to dedicate a few hours of your time each week (how much will depend on your goals and your available free time)
Have a good diet (we'll talk about this later)
Be ready to make some sacrifices (physical training sometimes is difficult, but very rewarding)
What will I need?
Light and comfortable sports clothes
Good Shoes
A notepad and a pencil
And that's about it, to be fit there is no need to spend money... what?? (you ask) Yes, that's right, there is no need for special equipment, or a gym subscription, unless you are a professional bodybuilder you can get fit in your home/garden/local park and look and feel like an athlete.
Additional items might include: a cheap pull up bar to hang in your door frame (if you don't have a local park with pull up bars near you, or for when it's raining), cheap digital timer, a sport bra for the ladies.
What will I learn?
The basics and the theory behind fitness exercise (not too much, just the necessary)
How to organize you training
What /When to Eat and rest
How to motivate yourself
Aerobic and Anaerobic exercise and how to combine the two for maximal results
How to make a fitness program which is right for you
What will I achieve if I follow this instructable guide?
With this guide you will be able to achieve your short term and long terms goals, the training will be different depending on the aim you have set for yourself. With some modification it can be adapted to most sports, and even if you would like to become a bodybuilder but have no previous experience in exercising this is an excellent starting point.
You can follow this guide to make your own program each week/month, but I would suggest to do a 90 days training program, if you'll follow it sincerely I can promise you amazing results and satisfactions.
PS: all of the photographs in this instructables were taken by me, please don't use them without my permission, thanks!
There are several reasons:
Feel good (physically and mentally)
Look good
Lose fat
Have more strength and power
Do something fun
Increase your sport performance
Increase your muscle mass
Increase your longevity and life quality
Other/personal reasons :)
If you have any of the above ambitions there is nothing better than physical exercise to achieve them.
Is this fitness guide the right one for me?
This guide is made for people who have little experience in physical exercising or people who would like to bring their fitness training to the next level.
If you are already a die hard athlete who trains 5-6 days a week you will probably already know most/some of the content of this guide, but feel free to have a look and leave a feedback with suggestions.
If you meet the following requirements, then this is the right guide for you:
Be able to dedicate a few hours of your time each week (how much will depend on your goals and your available free time)
Have a good diet (we'll talk about this later)
Be ready to make some sacrifices (physical training sometimes is difficult, but very rewarding)
What will I need?
Light and comfortable sports clothes
Good Shoes
A notepad and a pencil
And that's about it, to be fit there is no need to spend money... what?? (you ask) Yes, that's right, there is no need for special equipment, or a gym subscription, unless you are a professional bodybuilder you can get fit in your home/garden/local park and look and feel like an athlete.
Additional items might include: a cheap pull up bar to hang in your door frame (if you don't have a local park with pull up bars near you, or for when it's raining), cheap digital timer, a sport bra for the ladies.
What will I learn?
The basics and the theory behind fitness exercise (not too much, just the necessary)
How to organize you training
What /When to Eat and rest
How to motivate yourself
Aerobic and Anaerobic exercise and how to combine the two for maximal results
How to make a fitness program which is right for you
What will I achieve if I follow this instructable guide?
With this guide you will be able to achieve your short term and long terms goals, the training will be different depending on the aim you have set for yourself. With some modification it can be adapted to most sports, and even if you would like to become a bodybuilder but have no previous experience in exercising this is an excellent starting point.
You can follow this guide to make your own program each week/month, but I would suggest to do a 90 days training program, if you'll follow it sincerely I can promise you amazing results and satisfactions.
PS: all of the photographs in this instructables were taken by me, please don't use them without my permission, thanks!
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Signing UpStep 1: The Basics
As usual the very important disclaimer: check with your doctor before you start exercising , if you have any problems he/she should be able to instruct you on what you can do and what you should avoid doing, discuss with him/her your training program in detail.
If you feel any pain stop exercising and go to your doctor, if you injure yourself you will not be able to exercise properly (or at all), and your progress will come to a halt.
I am not responsible for any of your actions.
A few important tips :
Start gently , both your overall training and during each session, if you overdo in the beginning you risk injuries and your progress will actually be slower
Always warm up and cool down
Don't over train one muscle two days in a row, rest is very important for fitness
Keep in mind what are you training for and train accordingly (more on this later)
Keep in mind your working days and your rest days, don't shift the days at will, always stick to your program
Keep track of your progress , and analyse what your are doing right and what you are doing wrong
Keep at it , too often people abandon their diet/fitness program too soon because they don't see immediate result
Train hard , if you are not fatigued and dripping sweat you are not training hard enough (and if you are you can do even better)
Don't do the same routine over and over again, your body will quickly adapt to it and it will become easy, but you won't make progress, always escalate the difficulty and change the type of exercise periodically
Things you should avoid at all cost:
Smoking
Drinking alcohol (I believe in a alcohol free existence, it has empty nutritional value, but a lot of calories and unwanted effects)
Drugs (caffeine is ok, it can even help you with mental focus during a hard training, but it's not a necessity, in moderation guarana might be a better alternative to coffee, I use neither)
If you feel any pain stop exercising and go to your doctor, if you injure yourself you will not be able to exercise properly (or at all), and your progress will come to a halt.
I am not responsible for any of your actions.
A few important tips :
Start gently , both your overall training and during each session, if you overdo in the beginning you risk injuries and your progress will actually be slower
Always warm up and cool down
Don't over train one muscle two days in a row, rest is very important for fitness
Keep in mind what are you training for and train accordingly (more on this later)
Keep in mind your working days and your rest days, don't shift the days at will, always stick to your program
Keep track of your progress , and analyse what your are doing right and what you are doing wrong
Keep at it , too often people abandon their diet/fitness program too soon because they don't see immediate result
Train hard , if you are not fatigued and dripping sweat you are not training hard enough (and if you are you can do even better)
Don't do the same routine over and over again, your body will quickly adapt to it and it will become easy, but you won't make progress, always escalate the difficulty and change the type of exercise periodically
Things you should avoid at all cost:
Smoking
Drinking alcohol (I believe in a alcohol free existence, it has empty nutritional value, but a lot of calories and unwanted effects)
Drugs (caffeine is ok, it can even help you with mental focus during a hard training, but it's not a necessity, in moderation guarana might be a better alternative to coffee, I use neither)
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Maybe if you could just make it a little smaller...but its still really helpful!
Anyway, as you are an instructables veteran, what do you think about this instructable? Be lenient please :)
Oh, far too much effort - the nearest i get to exercise is jumping to conclusions!
As for the Instructable, I'd consider breaking steps 6, 7 & 8 into shorter chunks (ie more steps) - lots of folk don't like scanning large chunks of text, especially when they have to scan up and down a lot to check the photos that go with each paragraph.
Maybe a step per type of exercise, a step for what to eat, a step for when to eat, a step for supplements etc..?
There are lots of places to get feedback:
The Clinic.
Volunteers Group.
Featuring checklist.
Or you can have longer, wider chats in the forums.