Fitness Primer: Introductory Basics · Expert Coach Certification

Fitness Primer: Introductory Basics

Physical fitness is a combination of physical exercise, behaviors, nutrition, and technical knowledge. A sufficient synthesis will yield an individual results based on goals and methods. For an untrained individual, basics can allow for meaningful and appreciable outcomes that will then form foundations for further development and exploration. Calisthenics, considering caloric intake, and behavioral changes will allow for most individuals to begin.

Exercises:

-Pushups: The pushup is a simulation of the bench press. The pushup trains the chest and arms, in the form of the pecs, triceps, and shoulders.

-Chin-ups: The chin-up trains the arms and back in the form of biceps and lats, with the added benefit of training grip strength, which can help with forearms.

-Hip thrusts: The hip thrust trains the glutes.

-Wall sits: The wall sit trains the thighs.

-Flutter kicks: Flutter kicks primarily trains the abs, however, this can make for a sufficient stationary cardio exercise.

Each of these exercises can be performed at home, without needing to travel or leaving the comfort and privacy of one's own personal space. A chin-up bar is cheap, and is the only piece of necessary equipment.

Frequency and Volume:

Simply start with one rep of each exercise. The important part is to start. Exercise shouldn't be a source of stress or nuisance. If it feels good to do more, then simply do more, as often as desired. As the body adapts to the movements and frequencies, more and more volume and frequency can be added in. The important part is to start, and to discover what works for each individual. To stress about pre-defined routines, will potentially result in limited adherence. Limited or no adherence to a more rigorous routine will entirely defeat the purpose and value of physical fitness in one's own life. Eventually, a routine will become beneficial, or, depending on goals, may become necessary. Prior to adopting and adapting to fitness, rigid thinking will likely only produce a level of stress that would be best to avoid.

Develop the appreciation first, then develop the discipline.

Nutrition: Basic Intro

Nutrition can be a topic that confuses, and ultimately halts many beginners in their tracks, before the journey can even begin.

For the average beginner, simply eating is enough knowledge and understanding to begin. Eat when hungry, or, if one struggles with hunger, simply being mindful to eat, at whatever volume and frequency is manageable, with careful consideration to not treat and perceive eating as a source of stress.

For an overweight beginner, simply developing the sense and habit to eat slightly less, is enough to start building the foundation of proper and healthy dieting down the road. The goal is to not starve, but to also not produce stress or negative thoughts or feelings around eating. To mindfully consider taking one less bite, is enough to start the process. As the mindfulness develops, the natural desire to work towards quicker progress will be able to be considered in a more healthy, positive, and enjoyable manner, as opposed to rushing, criticizing the self, and/or starving one's self.

Consider; develop the process, which will result in progress, rather than pursuing progress, without considering a process that will remain after the desired result is achieved.

Macros: Intro

Macronutrients: protein, fat, and carbs, are the basic components of food.

Protein: Protein forms cells; muscle, hair, nails, blood, bone, etc. In order to build muscle, protein must be a part of a diet, in order to repair damaged muscle tissue from exercise. 1 pound of muscle tissue is approximately 25% cellular mass, or 112.5 grams of protein cells, with the rest of the weight being water, and glycogen.

Carbs: Carbs are the primary energy source, and are stored in the body as glycogen. Glycogen fuels muscle activity, cognitive processing, and hormone production.

Fat: Fat is the primary hormone source, and secondary energy source. Fat supports joint function via lubrication. Fats also support cognition via hormonal production and balancing.

Macros: Calories

1 gram of protein or carbs contains 4 calories, whereas 1 gram of fat contains 9 calories.

While calorie counting can be important, it is usually only for practiced and advanced athletes. For the average beginner, getting caught up in the analysis and building of a mathematically sound diet will more than likely be a hindrance, without any significant benefit.

For the average beginner; do muscles feel sore for more than a day or two? Consider eating more protein. Does it feel as if the body has developed weakness or tiredness throughout a workout or the rest of the day? Consider eating more carbs. Does it feel as if the joints are sore, or there are emotional mood swings? Consider eating more fat.

As a very general rule, 2000 calories will work for most beginners. However, due to the tendency to get caught up in the technical analysis, it is perhaps unnecessary or counterproductive to consider calorie counting for at least a few months, or perhaps even years, or potentially ever.

Micros: Brief Overview

Micros refer to the vitamins and minerals found in food. For all intents and purposes, a beginner doesn't need to concern themselves with the material. A simple multivitamin and some gatorade or other electrolyte drink of choice will do fine. A salad works just as well, along with any other vegetable of choice. Micros are present in all foods, and assist with all biological and psychological functions.

An advanced athlete training for long distance running, may benefit from extensive calculating electrolyte re-uptake at specific intervals, but for almost every normal circumstance outside of the upper tier of sports performance or severe health neglect, careful concern regarding micronutrients is perhaps less fruitful than one might think.

Nutrition: Goals Brief Overview

For the average person, anything over 100 grams of protein, 100 grams of carbs, and roughly 20 grams of fat is going to be sufficient. This is less than 1k calories, and so, provided an individual eats anything else in the course of a day, the goals should be reasonably achievable.

Nutrition: Basics Visualized

For the average person, a pound of meat, an assortment of approximately 5 apples, bananas, and/or potatoes, and some salad with salad dressing and a few nuts will serve as a fine foundation for getting close enough to macro needs, that virtually anything else eaten in the course of a day will result in being sufficient.

Virtually all meat, per 100 grams of mass, contains roughly 20-30 grams of protein. A pound of meat is 454 grams, and so, a pound of meat will yield approximately 100 grams of protein.

Virtually all starchy plants are 20-30 grams of carbs per 100 grams of mass. The average apple, potato, or banana is close enough to 100 grams, that for sake of simple visualization, one can simply pick and choose whichever starchy plant they want, and it won't matter. Having variety can be much more enjoyable, and enjoyablity plays the largest role in sustainability. Sustainability is critical for achievability, and maintainability.

For fats, any number of options can be enjoyed. A simple salad with some dressing and nuts works fine; this can also allow for apple slices, sliced meat, avocado, etc.

It's important to note that while this basic guideline will lay the foundation, it won't reach the diet goals, and extra food will need to be eaten. A simple protein bar and protein shake, a glass of milk, a gatorade, some rice, chips, etc, etc, are all fine options to enjoy throughout the day to more fully flesh out a sustainable, and enjoyable diet. This will largely come down to what each individual wants; eat what makes sense, eat what will be enjoyable. Or, in the case of someone who may overeat; it may be useful to add in extra protein bars and shakes, while simply consuming slightly less of a more desirable food choice.

Behavioral Change Intro:

The average beginner likely has a number of behavioral habits they'd wish to change, in pursuit of creating and implementing healthier habits, more inline with their own goals and desires.

By making new behaviors as easy, quick, and efficient as possible to implement, old behaviours will likely naturally fade. In terms of pursuing fitness and health; it can become daunting to attempt to do multiple new activities and processes, as well as cutting out or ceasing old patterns. By focusing on simply implementing and enjoying the new behaviors, one can drastically limit additional stress that can come from trying to overcome or eliminate behaviors.

For example, if an individual wishes to limit social media use or video games, the simple act and time dedicated towards health, fitness, and associated pursuits like cooking and cleaning, will mean there is simply less time to be involved with a video game, or social media.

If an individual wishes to quit smoking, as an example, the mere time they spend exercising is less time they are smoking. One will find it difficult to enjoy a smoke, in the midst of a jog. The mere act of the wind will make this activity likely impossible.

An individual that wishes to drink less, is less likely to go out drinking, if they are physically exhausted, and/or they are planning on working out the next morning.

Etc, etc.

The goal isn't to focus on what not to do, but what is wanted to do. There are only 24 hours in a day, eventually, there will be less and less time to dedicate towards less desirable pursuits and behaviors.

Behavioral Change Basics:

An individual, in order to do a push-up, for example, must have the space to do so. A simple 6x3 foot space on the floor is sufficient for most people. The space right next to where an individual sleeps is perfect; one may be able to start their day with a solid push-up, and may enjoy doing several, if they are so inclined.

If an individual is depressed and lacks energy, it is unlikely such an individual will habitually and voluntarily make their way to a gym, and so, a bedroom is a fine location. However, it can be difficult for some individuals; they seek to leave their house, in pursuit of a cleaner, different environment. The discrepancy between the lack of energy, but the need for a clean, workable space is likely insurmountable. In such a case; the simple first step may be to slowly, but surely clear a space next to one's bed so that one may be able to do an exercise, in an enjoyable and sustainable manner. It will be easier to maintain a 6x3 space, than an entire bedroom, and so, it is one step, holistically, to approaching a better, healthier, more positive life.

This same 6x3 space will allow for all other exercises and movements. Placing a chin-up bar next to a doorway, or leaving it in a doorway, allows for a chin-up everytime one passes through the door. By eliminating as many steps as possible, one can perform an action freely, as one sees fit, with no other consideration or effort involved.

Regarding nutrition and behavioral changes; one may find it easier to maintain one day of cooking a week, rather than several days a week. This will free up leisure time to enjoy throughout the week, as well as limiting number of dishes, and thus, number of steps, and time and actions in between steps throughout the week.

By having food already prepared, the effort revolving around eating and decision making is limited down to simple accessibility; if it's physically closer and easier to reach out and grab a bag of chips, than it is to walk to a refrigerator and find a pre-made meal, it's more than reasonable to predict one could easily devour every easy thing to eat, in a moment of extreme hunger. Sometimes this is a good thing, however, if an individual feels like it hampers their goals and ideals, one can simply move other food items away, or find alternative means to keep preplanned meals closer. Consider: A lunch box is more than reasonable to keep with you. Professional athletes will eat at the gym. Whatever works for an individual, is whatever works.

TimeLines and Goals Brief Overview:

A beginner can very easily and reasonably see very appreciable results in 3 months. It is possible for a novice to put on 6 pounds of lean mass, and additional fat mass, resulting in total aesthetic change. It is even possible to see aesthetic change in as little as a week.

Equally, it is very achievable for a novice to lose 12 or more pounds of fat in a 3 month span. Sometimes, this number can be as high as 8 pounds a month, or 24 lbs in 3.

Conclusion:

After 3 months of learning the basics, getting comfortable with processes and activities, experiencing and appreciating aesthetic, mental, emotional, and bodily changes, the benefit of this primer will start to run out.

The purpose of this primer is to teach the absolute basics, mostly for individuals who are too anxious to be around others, too depressed to move, or those who are simply too exhausted and stretched to the limit, and can't learn all of this material on their own.

This was written to be as short as possible, while giving as much value and info as possible.

Once in a better place in life, when this primer has accomplished its goal of helping an individual reach their goals, an individual may benefit from considering trying out a gym, or, if not, simple weight training.

With simple amendments in the form of adding a weight vest to the outlined exercises, movements become comparable to compound lifts, at lower weights.

3 months will have adapted many of the tendons and ligaments, as well as strengthened the central nervous system. bones, and joints, making weightlifting much more feasible, achievable, and enjoyable.

The gym is not necessary; it is merely a place with weights and equipment.

Weightlifting offers many new opportunities and avenues to explore, with confidence, with knowledge, practice, and understanding that will form a new foundation for a new pursuit.

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Fitness Primer: Introductory Basics