How to Start Fitness &
Double it in a Month


I want to share with you how to create the perfect fitness start.

In this article, you will find a foolproof, step-by-step guide to starting your own fitness goal [or several goals if you’re like me].

Creating your own body, running, or simple fitness goal is simple, fun, and rewarding.

Read the guidelines I’ve compiled for you, and feel free to take all the advice I am sharing.

I was just like you several years back. I had an goal with the passion, interest, and dedication needed to realize my dreams. I was eager to learn everything I could.

Eventually, I was able to achieve my fitness goals and earn recognition from my passion [you may not receive the accolades I have, but it shouldn’t be hard to gain recognition from your peers].



Luke has surpassed others to become a leader in the Australian fitness industry

A childhood set back didn’t stop this runner from reaching great heights

Luke is the master of quick effective workouts

Today, I dedicate a large portion of my time to helping others realize their fitness potential. I love what I do!

Never underestimate what your fitness potential could achieve. The article you’re reading gets tons of people started and rapidly doubling their fitness each year!



I lost 10kgs with Luke's programs & meal plans!
I ran my Best Time with these Workout & Meal Plans
This pregnancy was way more enjoyable & I got my body back fast!

Sure I wasn’t expecting those kind of results when I launched my fitness career!

You’re going to be amazed at how simple it is to set a goal and double your fitness. Plus, you’re going to experience a sense of achievement and satisfaction when you really get going.

I’m going to walk you through the natural train of thought that most people will have when researching how to set a goal and start their fitness journey.

Creating the fitness goals of your dreams isn’t far away, so keep on reading to learn more.


Setting Your Goals

Some people have a clear vision of what they want to acheive with fitness. In my experience, though, most people don’t know what to pick!

Whatever your reason for investigating how to set a goal, I can tell you all you need to know. When it comes to choosing a specific, just pick something that you’re interested in!

You may not have the fitness to reach that goal (yet), but select something that you won’t get bored learning about.

Here’s a list of broad goals to get you thinking:

  • Lose weight
  • Get a lean 6 pack
  • Tone up my legs
  • Tone up my torso
  • Improve overall fitness & tone
  • Run a fun run
  • Run a half marathon
  • Run a marathon
  • Improve Strength and fitness for my sport
  • Cross training fitness for my sport
  • Learn healthy nutrition
  • Learn how to cook healthy
  • Learn my daily calorie intake
  • Increase health
  • Improve my posture

Maybe you want to pick something else entirely.

It really doesn’t matter, as long as you enjoy the goal, and are interested in learning more.

With any fitness goal, your choice may easily spread into other areas of interest. Don’t feel that the initial goal will pigeon hole you for life.

Feel free to experiment with a few different goals, and see what best matches your interests and passions.


Making The Right Fitness Start

Starting a fitness journey towards your goals is a fun thing to do. Some people like to ask friends and family for some direction. Others have a clear view of where they would like to start.

Often, it can be overwhelming where to start. But don’t give up! There are over 681 recognized workouts and over 94 different diets to choose from. (Don't get overwhelmed, start where you are most interested and work you way through).

You’ll find the perfect workout and meal plan in no time.

Some tips in starting exercise:

Should you jump straight into exercise? Answering this should be simple. Read this chart:

Don’t overthink it, though. The key is to act now, and gain momentum.

How much does it cost start fitness?

Starting out a fitness journey costs less than you think.

When you start out you don't need a lot, or to think a lot about a lot of things... you just need to make a start.

It can cost as little as a good pair of gym or running shoes, workout shorts and singlet for body weight exercises or running.

In the kitchen with nutrition all you need is the basic pots, pans, cups, spoons and knives to cook almost any dish.

Try the steps below on building your fitness base.


How To Build Up My Fitness Base

Never exercised before? No worries!

Doubling you fitness in a month takes less effort than you think.

Where most people go wrong with fitness is there is so much information out there, they get overwhelmed and try and action everything they have heard at once.

This is NOT the case. Start easy and follow this step-by-step guide to building your base:

New to Exercise tips:

  • Start with 1x 10-minute workout every 2nd day for the first week.
  • Build up to 1x 20-minute workout by the end of the first week.
  • Progress to 1x 20-minute workout every 2nd day in the second week.
  • Build up to 1x 20-minute workout every day for injury free results

New to Running tips:

  • Start with 1x 10-minute run every 2nd day for the first week.
  • Build up to 1x 20-minute run by the end of the first week.
  • Progress to 1x 20-minute run every 2nd day in the second week.
  • Build up to 1x 20-minute run every day for injury free results

These 'beginner starts' are backed by the American College of Sport Medicine.

What's a good intensity?

Below is a chart on Heart Rate (HR) Training Zones and each zones’ benefit to help you while you are training.

As I said above when you start out you don't need to do a lot of intensity to boost you fitness. Just start working out.

For some people doing basic 'low heart rate exercise' when they start is good enough. Then build as your fitness builds.

In fact you don't even need a lot of fancy equipment.

Just follow this guide on 'rating of perceived exertion' (RPE) scale below to help you judge where you’re at based on what you’re feeling:

percieved_level_of_exhurtion


Who is exercise for?

Don't get caught up in training cults or fad diets. Exercise is for everyone.

Here a few tips and guidelines for who you are and where your at on your fitness journey:

  • Beginner to Advanced: beginning a regular resistance style training regime with weights, intensity, and running or those adding to their current training regime.
  • The Younger Population: just starting to build co-ordination and strength whether for sport or everyday life.

    Research shows that adolescence who regularly exercise 2-3 times per week reduce their risk of obesity and cardiovascular disease, while assisting with increased self esteem.

    *Note only at the age of 16 are they allowed to start resistance training in the form of weights.

  • The Older Population: looking for sustainable movement in everyday activities such as gardening, climbing stairs or improved posture and bone density.

    Strength based training, moderate intensity cardio training and workout options may decrease the effects of aging, osteoporosis and improve neuromuscular pathways.

  • The Athlete: who wants to gain strength, power, balance, cardiovascular and muscular endurance through functional movements at varied intensity, for their preferred sport.
  • Pregnancy (Pre, post & during): Pregnant women looking for exercise options, following their medical professional’s guidance.

No matter who you are, or where you are on your fitness journey, exercise is for you!


I'm Pregnant–Can I still Workout?

Research shows that regular exercise during pregnancy provides health benefits to both the mother and child.

These guidelines set out by the American College of Obstetricians and Gynaecologists outline the importance of exercise during pregnancy, and provide guidelines on exercise prescription throughout pregnancy.

However there are some considerations you need to know before commencing a workout session while pregnant:

  • Firstly consult your Doctor or health care professional before undertaking on any exercise pre, during or post pregnancy.
  • It is recommenced that pregnant women exercise at a moderate intensity, at least 3 days per week.

    Exercise should be within a safe heart rate range of 60% of their maximum heart rate which is:

Less than 20yrs 140-155bpm (beats per minute)

20-29yrs 135-150bpm

30-39yrs 130-145bpm

Greater 40yrs 125-140bpm

  • Avoid overheating while exercising, as raising your core temperature may be harmful to the baby. To help with this wear loose clothing and stay well-hydrated pre, during and post exercise.
  • Avoid low blood sugar (hypoglycaemia) by consuming small snacks of complex carbohydrates pre and post exercise.
  • Exercise at a moderate level. Compared to non-pregnant women, pregnant women experience:
A 40-50% increased in blood volume.

Slightly higher oxygen intake at rest and during submaximal exercise.

Oxygen cost of weight-bearing exercise is markedly increased.

Higher heart rates at rest and during submaximal exercise.

Higher cardiac output at rest and during submaximal exercise for the first 2 trimesters.

In the third trimester cardiac output is lower and the potential for hypertension increases (high blood pressure).

  • Avoid holding the breath while lifting weights (valsalva maneuver).

    Holding the breath places excess stress on the abdominals and pelvis, which can be harmful to the baby while pregnant.

    Keep the breaths smooth and constant while inhaling and exhaling.

  • Modify ALL abdominal movements and twisting to prevent trauma on the foetus, lower back and core region.

    Modify side squats and twist, lunge and twist and lunge with row and twist movements, to the dynamic options of side squat, lunge, and lunge and row movements to increase safety of the workout.

    Also, modify abdominal movements and crunching and twist type movements to this variation of the plank while pregnant to avoid foetal trauma and maintain lower back and core strength.

  • Avoid exercise in the supine position (lying on your back) after the first trimester to ensure that venus obstruction does not occur.

    In the chest & triceps workouts, place the bench on a slight incline to reduce abdominal pressure and assist with circulation.

    This will assist in moving on and off the bench by rolling to the side.

  • pregnancy_core_exercise

  • Stop exercise immediately if: you have symptoms of dizziness, faintness, nausea, blurred vision, chest pain, muscle weakness or unusual lack of movement from your foetus.

    If any of these symptoms persist consult your doctor or health care practitioner immediately.

  • Consult your Doctor or Health Care Practitioner before commencing exercise, 4-6 weeks after delivery.

There is no down side to exercising while pregnant if you follow the above guidelines.


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