BEGINNER MENS WORKOUT TIPS

So, you are ready to get back into the gym and get yourself into shape huh?

Awesome. Super. Fan-fucking-tastic.

Well, before you rush over to the dumbbell rack for your first set of curls, or jump on the treadmill, I thought I would throw some words of wisdom your way.

Words of wisdom that I wish I had known when I first got started.

Words of wisdom that I have developed after being in the fitness industry for years and years.

Words of wisdom that I have already given hundreds of people to help them get into better shape.

And words of wisdom that I know will help YOU!

So, what are these secret beginner mens workouts tips that I have for you?

No secrets at all…

TIP #1 – DEVELOP THE  PROPER Mindset

If I could only share one tip with you it would be this…

The key to your transformation success is not the “what” it’s the “who”.

You see, it’s not the “what”…or action you take…

The whole what workout should I do? what nutrition plan should I follow? is easy.

It really comes down to the “who”.

“Who” do you need to become to follow and stick to a good workout and nutrition plan to reach your goals.

Because without developing the proper “who” (mindset) your “what” (actions) will only get you so far.

Hitting a short term goal (losing 10 pounds) is usually pretty easy.

You can “white knuckle” your way to achieving almost any goal.

But those changes are temporary.

The “lose 10 pounds and gain it all back” type of thing.

But sustainable change (TRANSFORMATION) is what we are after. 

So, if you are going into this wanting to make permanent positive changes in your life, then you need to learn to develop a certain mindset.

A mindset of commitment, discipline and perseverance.

A mindset that knows you are doing this to become a better version of you, and is willing to do whatever it takes to get there.

A mindset that says “No matter what, HELL OR HIGH WATER, I will reach my goal“.

So do you have that mindset right now?

That “Hell or High Water“, “Nothing can stop me because I am on a Mission” mindset?

If not, either learn to develop it or don’t bother. 

Don’t go in with a half-assed mindset and try to make it work.

Your FAILURE IS ALMOST GUARANTEED.

TIP #2 – HAVE a WHY and a GOAL (and write it down)

Like anything in life, if you don’t know where you are headed, how do you know when you get there?

As you develop the right MINDSET the next thing you need to have is a GOAL.

It needs to be SPECIFIC and you need to WRITE IT DOWN.

But first ask WHY?

WHY are you getting into the gym and starting a new workout plan?

Is it to lose weight? To get stronger? To get lean and fit? To get healthier overall?

Is it to gain confidence in yourself? or because you want to be around to see your kids grow up?

Whatever your reason is it’s fine…but you need to know WHY you are doing what you are doing.

Once you identify your WHY then you need to set yourself a GOAL.

A quantifiable GOAL so you can measure your progress towards achieving it.

If weight loss if your goal…how much weight do you want to lose?

“I will lose 10 pounds in the next 8 weeks”. WRITE IT DOWN!

If your goal is getting healthier…how do you measure that? Is it weight on the scale? Your blood pressure and cholesterol numbers?

“My goal is to lose 15 pounds and reduce my cholesterol by 20 points by my next Doctors appointment”. WRITE IT DOWN.

Whatever your GOAL is, write it down and keep in front of you every day until you reach it.

TIP #3 – Have a Plan

The rule is simple.  

If you FAIL TO PLAN you PLAN TO FAIL.

Don’t be the guy the decides that he is going to start working out, and then starts going to the gym without knowing what the hell he is doing.

The guy that wanders through the gym, grabbing dumbbells and doing a few curls, then going over to the bench press just to knock out a few sets.

Don’t be the guy without a plan.

The guy that is just going through the motions.

Yep, we all know THAT guy. Don’t be him.

Have a plan that you can follow and one that is specifically designed for YOUR level of conditioning.

One that is designed specifically to reach YOUR GOAL.

Most workouts I see guys doing in the gym are all over the place.

They don’t have a structure. They do a few random exercises and call it a day.

Those are workouts. You need a PLAN.

A PLAN that tells you EXACTLY what to do each and every day.

It covers your workout (weights to use, reps, sets), cardio (level and time), nutrition (total calories and macros) and rest (days off) schedule.

A PLAN takes the guesswork out of the equation.

It keeps you focused and on track. 

A PLAN keeps you moving forward towards your GOAL.

Have a plan and you will be ahead of 99% of the people you see in the gym.

 TIP #4 – Stick to the Basics

Now is NOT the time to get all fancy, young Jedi.

You are just getting back in the gym and/or getting serious about it now, so you need to stick to the basics…with your nutrition plan and your workout routine.

For your nutrition plan, you don’t need to find and follow the latest and greatest half KETO-half PALEO, with intermittent fasting on odd-numbered days, and a carb load on Fridays, but only if there is a full moon type diet.

You can accomplish your weight loss goals by following a solid, BASIC nutrition plan, that helps you build muscle and lose fat.

**If following a good nutrition plan is the problem for you then refer back to Tip #1…it’s about your mindset**

The same thing goes for your workouts.

Stay away from the drop sets, super sets and most of the advanced shit you read in the magazines or find on Youtube. 

Stick with the FUNDAMENTALS!

Basic compound exercises, done with great form and technique, are really ALL THAT YOU NEED!

Learn how to work out properly and wait for the advanced stuff. It will come in due time.

TIP #5 – Understand that Nutrition is the Money Shot

Usually, when guys decide to start working out, most of them just jump right into the workout.

They rush to the gym and start lifting weights.

They might (and I do mean might) also decide to eat a little better, but they think that the workouts are the important part of getting into shape.

Little do they know!

Those guys fail to understand one of the MAIN rules of fitness, bodybuilding or getting into great shape.

80% of the results you will get are based on your nutrition plan.

Let that sink in for a minute.

That means that 80% of the results you will achieve IN THE GYM will be from what you do AWAY FROM THE GYM (the way you eat).

Want to lose weight? 80% nutrition.

Want to be strong as a fucking bull? 8-0%.

Want to get drop your cholesterol and blood pressure numbers and lose 20 pounds? 80% again.

Want to get super shredded and have a six pack while you walk down the beach this summer? AT LEAST 80% (more like 90%).

Focus on your nutrition first, workouts second and cardio third. 

TIP #6 – don’t cut calories too low

The other type of guy I come across jumps right into a crazy workout and a way too restrictive diet.

I see it all the time.

They start a diet that drops their calories by a significant amount.

Cutting from 3000 or so calories down to below 2000 is not the way to do it.

It not really sustainable.

It will lead to way too many problems down the road.

It doesn’t leave you much room to reduce your calories again. 

It screws you up once your metabolism adapts and you start eating more (can you say RAPID FAT GAIN?)

A slight caloric deficit is the goal…not a drastic one!

TIP #7 – don’t reley on too much (or thr wrong) cardio

The corny but true saying is that “abs are built in the kitchen and not in the gym”.

Cardio is not the answer when it comes to FAT LOSS.

Now say it again…

CARDIO IS NOT THE ANSWER! 

Yes, cardio is good for cardiovascular health. 

But you don’t need hours and hours of cardio to lose weight/body fat.

You also need to understand that not all cardio is created equal.

Learn the differences to make sure the type of cardio you do is the best for reaching your specific goals.

Focus on your nutrition first, workouts second and cardio third. 

TIP #8 – Obsess about Form and Technique

Most people lift weights the wrong way.

I can walk into any gym with you right now, and prove it.

Whether its ignorance or ego, most of the time what I see in the gym is incorrect form and technique on tons of exercises.

Bicep curls? Usually wrong.

Squats? Wrong.

Pulldowns? Always wrong.

Drop your ego, and learn how to do your exercises correctly so you get more “bang for your buck” when you workout.

Lighter weight with proper form and technique is always more effective than heavier weight and shitty form.

Obsess about your form and technique and build up from there.

TIP #9 – Have SUPPORT (no…Not a JOCKSTRAP)

Whether it’s a workout partner, coach or personal trainer, you need to have people around to support you.

Shit is going to get tough. I guarantee it!

MOTIVATION AND INSPIRATION IS SHORT LIVED!

There will be days you don’t feel like going to the gym.

There will be days that you aren’t motivated to lift more weight.

There will be days that you want to have pizza and beer instead of chicken and rice.

You need to have someone around that can keep you in the game.

Motivation is part of it, but ACCOUNTABILITY is one of the main reasons.

It is so much easier to let yourself down than it is to let someone else down.

Do yourself a big favor and find someone to go on this journey with you.

TIP #10 – Be FUCKING PATIENT (and Realistic)

Transforming your body (and mindset) to get yourself into great shape TAKES TIME!

There are no two ways about it.

Yes, you can accomplish a lot over a 30-60 day period of time…especially when you are first starting out.

Can you drop weight on the scale and lose body fat? Of course.

Can you get HEALTHIER? You bet. Almost immediately (by starting to eat better and working out).

But getting into GREAT shape doesn’t happen overnight.

No, you won’t look like “The Rock” after your 8-week program.

And no, you probably won’t look like that one “jacked” guy you see in the gym all the time (that might be on steroids) either.

Don’t focus on looking like or being like someone else.

Focus on being better than you were yesterday, last week and last month.

This is a permanent change we are looking for…not a quick fix.

Can you eventually look like a Superhero or lose 100 pounds? Of course.

But, have patience and understand that reaching your BIG GOALS  (getting into great shape) is more like a marathon than a sprint.

You have to be realistic…especially when you are first starting out.

 So there you have it.

My list of Beginner Workout Tips for you.

Of course, I will add to the list as needed.

Congratulations on getting started on your new workout plan and I hope you kill it!

If you have any questions be sure to reach out to me and I will get you squared away.