Strategies for Beginning an exercise Routine



Video taken from the channel: Karissa Nichole


how to start going to the gym

Video taken from the channel: Calfee

How to Get Started. 1. Check Your Health. It’s important to consult your doctor and get a physical medical examination before starting an exercise routine.

This is 2. Make a Plan and Set Realistic Goals. 3. Make It a Habit. Start with 20 minutes, then add about 10 minutes to the workout each week to ease yourself back in. If you’re really pressed for time and need a jumpstart, try Beginner’s 4-Minute Fat Blaster Workout or 4-Minute Lean-Down Workout. Before beginning any fitness routine, it’s important to warm up, then do some light stretching.

Save the bulk of the stretching for after the workout. Continued. Starting a new exercise routine requires a plan, goals and a program to achieve goals.

Enjoyment is the key to forming exercise routines into habits. If you hate running, find a different type of aerobic activity that you enjoy. If you hate running, find a different type of.

Every good fitness routine begins with proper planning. Decide how many days a week you can manage and what time of day works best with your schedule (mornings, lunchtime or evenings?). Live right. When it comes to improving your health and fitness, living right means taking care of your physical needs. You need to ensure that you’re getting enough sleep, drinking plenty of water, and using stress management techniques if you have a highly stressful lifestyle.

Starting a new fitness routine or diet doesn’t have to be an all or nothing program. Creating a healthy lifestyle happens when you build habits over time. Take small steps and make sure your goals for that week are attainable.

Starting your fitness routine can be tough, but you don’t have to do it alone. Get your family and friends involved. Let them know that you’re making fitness a priority, so that they can help you and keep you motivated along your journey. You can also find support in your club.

As you begin your fitness program, keep these tips in mind: Start slowly and build up gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired.

When you’re starting an exercise program, it’s important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal. Choose something you look forward to, but don’t allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee.

List of related literature:

If you’re ready to begin, here’s the first step: forget what you think you know about getting fit.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Do this to get an overview of the requirements for your goal, and then begin working out on your own or with a partner.

“Kabbalah, Magic, and the Great Work of Self-transformation: A Complete Course” by Lyam Thomas Christopher
from Kabbalah, Magic, and the Great Work of Self-transformation: A Complete Course
by Lyam Thomas Christopher
Llewellyn Publications, 2006

After completing the first step, make a list of your general fitness goals.

“Essential Concepts for Healthy Living” by Sandra Alters, Wendy Schiff
from Essential Concepts for Healthy Living
by Sandra Alters, Wendy Schiff
Jones and Bartlett Publishers, 2005

If you want more general knowledge and comprehensive guidance on how to get fit, check out Fitness For Dummies, 3rd Edition, by Susanne Schlosberg and Liz Neporent (Wiley).

“Hypoglycemia For Dummies” by Cheryl Chow, James Chow
from Hypoglycemia For Dummies
by Cheryl Chow, James Chow
Wiley, 2011

Make sure that the goals you set are specific, measurable, realistic, and achievable, taking into account your overall health, your current level of fitness, your doctor’s advice, your age, the resources available to you, your time limitations, and your personal interests.

“The Relaxation and Stress Reduction Workbook” by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
from The Relaxation and Stress Reduction Workbook
by Martha Davis, Elizabeth Robbins Eshelman, Matthew McKay
New Harbinger Publications, 2008

Find out which activities suit you, your interests, your schedule, and your current level of fitness – and do them!

“Cognitive Behavioural Therapy for Dummies” by Rob Willson, Rhena Branch
from Cognitive Behavioural Therapy for Dummies
by Rob Willson, Rhena Branch
Wiley, 2009

• Include a combination of aerobic exercise (walking or jogging), strength training with light to moderate weights, and a stretching or yoga routine for flexibility.

“The Estrogen Alternative: A Guide to Natural Hormonal Balance” by Raquel Martin, Judi Gerstung
from The Estrogen Alternative: A Guide to Natural Hormonal Balance
by Raquel Martin, Judi Gerstung
Inner Traditions/Bear, 2004

Perhaps the single most important piece of advice I can give to beginners regarding starting an exercise program is to start slowly and build up gradually.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

The next thing to do is to figure out which fitness regime you like and what you enjoy doing.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

Pick up a copy of Fitness For Dummies, 3rd Edition, by Suzanne Schlosberg and Liz Neporent (Wiley), where you find 100 reasons to become fit.

“High Blood Pressure for Dummies” by Alan L. Rubin
from High Blood Pressure for Dummies
by Alan L. Rubin
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • I am on a journey to better health, fitness and overall life! This is super motivating and helpful! I LOVE these videos from you! And thank you Sam for sharing too!! You both are SO cute and love that you have the same/similar goals! And I NEED to get some more ISA shakes!! I’ve been out for a while, and guys I can tell you, I notice a not so good difference without it! It really helped give me energy, my digestion felt better, I felt full and satisfied, I miss it!! Anyways, LOVE to see you back Karissa!!! ��������❤ ��

  • My parents used to make me sit at the table and not be allowed to leave ubtil i ate everything on the plate, and now im a massive eater i just wholf food down constantly because of childhood habbits, i dont even realize im doing it �� the other thing that scarred me from the gym is random guys fixing my form all the time, even though its all good intentions it makes me frightfully embarrassed. My goodness theres some issues i needto get over

  • Ok girl im almost at the end of the video & its like you was talkin straight to me lately thats been my mind frame i HATE. Goin after work again i work alotta hours so its more ideal for me to wake up at 5 am be out the door my 520 am & at the gym by 6 for circuit training!!! I know i just told yall bout my car situation so now as of tomorrow i getta go back to mornings eeekkkkk yayyyy ok im gettin off track… Ok what i was sayin is since goin nite i get that way of not wantin to go cuz i worked a long day & feel burned out but i push myself to go… I literally have no clue how! Iv been told im a maniac! The kinda work i do im constantly on the goin im an assist housekeeper very hands on still take a full board literally over 30 rooms day no joke! Just this past sat i did 10 hrs 31 check outs turned around went home fed my family hit the gym for 2hrs got home after 1 am then was up by 5am to take my hubbs to work an hr away…. How do i do this??? NO CLUE i think im on auto pilot ALOT��

  • I bought the plan!! IMMM SOOOOOO SORREEEE lol and I’ve only been doing it for two days ��. But I’m excited to see my body transform and I’m making healthier eating choices too! Thank you for being so inspiring!

  • Also: most gyms have free trial periods so if you’re just starting out and using basic equipment, it won’t affect your routine at all to try a few and see what you prefer before you commit to one! (it also made me less nervous when I was starting out because I was like: even if I embarrass myself, Imma be at a different gym next week)

  • I’m up at 1:45am…. I needed to hear this ����❤️ the intro is everything, I’m learning to keep my mouth shut and do what they need so I can do what I want ������ I feel like I’m in the military ���� but honestly it’s worth it!!! ���� thanks for the motivation lady ��

  • Hi ya… nice info… wanna see some workouts that can be done at home with medicine ball, light weights, resistance bands..?! Or just using things around the house.. thanks❤️

  • You helped me figure out what’s been missing… a plan and schedule. I never really made a plan I’d just figure it out when I’d walk in and would eventually not stick to my routine. I always felt classes were easier cause they were already “planned”… thanks girl. Subd.

  • You couldn’t have posted this at a better time. I’ve been struggling with going to the gym. I don’t know why but I always feel like people are judging me. I know they’re not but it really holds me back from going to the gym. You really inspire me though and so I’m going to the gym tomorrow no matter what. Ps your videos always inspire me and make me feel unstoppable so thank you so much. ��

  • You should totally make a stretching routine video, like sped up to show us a good way to hit all the spots ☺️ love you and everything you stand for and do!! ��

  • i am restarting my fitness journey after idk a year of not going to the gym and gaining back a bunch of weight. i am super frustrated but i know i can get back into it! the gym is easy for me once i start going i can’t stop lol eating is a bit more of a struggle. however my health is on the rocks so i need to start eating healthy if i like it or not! thanks so much for making this video!!! ps i love how you edit haha ��

  • You two are major goals�� I love that you two choose God first and everything else after. That is why you guys are so happy and looking great. These were amazing tips I loved them! I took notes and I’m happy to start my fitness journey. You are so inspiring Karissa love you girl�� Keep shining you two. Thank you for the advice!

  • “you’re never going to look like anybody, you’re always going to look like yourself” �� that’s beautiful and really hit home for me! ♥️

  • I think what’s effected my mental health about getting healthy is my emotional binge eating. I hate it and it’s a demon. Walking back and forth in the kitchen eating something I didn’t even desire that bad, just eating it because the idea popped in my head or just craving it because It’s there and everyone wants what they can’t have in the moment. I’m trying so hard to be conscious and genuinely ask myself if I’m really hungry. It’s just hard and I do cry and have emotional breakdowns simply because I feel an overall guilt. Thank You for making your platform and being a source that I can relate to. ��

    Ps: Do you think you could do a video on making a meal plan, caloric deficiency? If so, please and thank you.��

  • My gym membership is $30 a month and it’s so hard for me to not go and workout on my rest days because I always think about the dollar that I’m wasting lol

  • I’m almost done with the day with my #FOOD DOES NIT CONTROL ME ������thanx to u Kristen ❤️��thanx for all the content you create ��you truly are my favorite youtuber

  • Omg Karissa & Sam, thank you so much for this vid. I needed this today. I’ve been trying to start my fitness journey to lose a little weight and tone & did not want to go today. Thanks for inspiring me and pushing my butt to get going ����✨

  • Why do you have to attack the moms? �� I’m a gym motivated mom who has lost 75lbs as well and now I’m 16 weeks pregnant and still committed to the gym.����

  • Hello, can I please ask what height you are?!?! I understand the looking and feeling better part of exercise BUT to me you also looked pretty ok at your previous weight!

  • My issue is not with the gym it’s with the damn food, I can’t stop eating ffs.. and the worst thing about it is that I have all of the information for weight loss but the binge eating mentality is very strong

  • I feel so called out, because my therapist was encouraging me to use my school’s gym, when I told her about my at home workouts. ��

  • I’ve heard that BCAAs are a waste of money from a couple sources. But I like how mine tastes so much I use it as a reward for going to the gym. Is it still a waste of money if it gets me to go to gym even if it might not be doing anything else? Thoughts?

  • This is the main issue I’ve been having: I’ll have to idea to go to the gym, get dressed, headphone, water, purse ready to walk out the door and then something stops me, like I can’t get passed leaving the house to go. I’ll research the place I’m going over and over looking at pictures and analyzing everything. I realize I’m the only on stopping myself but how do I push passed this? I need help ��

  • That’s so weird. You’re planet fitnesses must be really small or something, because all of them by me have free weights. Anyone who’s looking, maybe just check out what you’re gym location has before assuming it does or does have something so you don’t get a nasty surprise.

  • I want to go to the gym so bad but im so scared of people looking if I had someone with me who knows something about the gym and can tell me how to use stuff I would be confortable but sadly I have noone:(

  • Love this videoooooo. So true. This week starting tomorrow is week two of getting up at 5am to go workout before I have to leave at 6:45 for my house commute to school for my 8ams ��. And I love it because I have finally got it down to get it done already. A bunch of time has passed and I’m finally about to start week two and I’m so happy. Thank you for your videos! Love you girl!

  • Needed this video! �� Just got my gallbladder taken out and I’m feeling super bad physically. I think getting in the gym and being active could really help.
    Also I love the way you two feed off each other and just have a natural connection �� Happy you’re posting videos again!��

  • You are the best girl I’ve been goin to the gym at 540 a.m. daily 6 days a week since june but in the middle of aug EVERYTHING changed 1 of my vehicles broke down so my morning sessions turned into nite sessions which really screwed with my mood some days i got lucky n got to hit the mornin but it literally made me depressed i felt different with my earing habits lets just sayin it had a domino effects.. But i stayed focused even tho id work 9 to 10 hrs a day have to go home cook clean then go to the gym at 9 or 10 at nite get home at 12 or 1 am was realllllly burning me out plus still bein up by 5am to take the hubbs to work an hr away whew lifes been hard since BUT today he fixed the broken down vehicle so tomorrow i get my normal schedule back & couldnt be more stoked now im gonna GRIND harder then i ever have ima make these nect few months my bitch i turn 37 feb 28th & i want to be a new me soooo bad. I started my journey may 5th so far lost 31lbs!!! But since this whole vehicle situation I’ve been stuck… Im ready to make this change! 6am at my gym they have circuit training class so i have my guidance!! They do different work outs everyday focuses on different parts of my body its insane i drip sweat when im done!!! So this last month of me foin my own thing at nite i basically mimicked what id learned in the morning… Anywho i hope who ever reads this has good luck on yalls journey!!!!!


  • I have a membership but don’t use anything but the treadmill or elliptical because I don’t know how the equipment works and don’t want to look stupid

  • Love your videos girly �� You are so beautiful and inspirational �� My problem with the gym is I don’t know what kind of workouts to do

  • I recently convinced my mom to get me a gym membership and girl it is true that when money is involved you get motivated! Summer is in like 3 months for me and I want to be content with my body for then�� wish me luck

  • Wooooo! I literally took notes. I’m so ready ��
    Thanks for sharing this w/ us. I can’t wait to GET STARTED. That’s my biggest speed bump, but I’m excited to do it now!!! Xoxoxo.

  • With regards to the gym situation, I haven’t been able to get a gym contract because I’m moving across the country in a few months and a 12 month contract is a lot more expensive than a 24 month contract so I’ve been doing YouTube workout videos (including your HIIT workouts which I LOVE btw) and it’s been working really well for me. I’m down about 31lbs so far.

  • yes great tips and so true coming from someone on a lifestyle journey. my biggest tip is to always keep going. it’s ok to make mistakes enjoy them while they happen but keep going we are only human and everything in moderation.

  • I signed up for a weight training class at my college. I’m just starting out and felt like I needed that extra motivation! The fact that it’s a class means that it’s consistent and I’ll be held accountable bc I’m being graded. Plus I’m being taught about proper form and learning about the gym machines at the same time!

  • Also it’s crazy how hard it is to get into healthy eating but once you push yourself to do it consistently and cut all the crap out it gives you a total mind set and makes you feel so amazing and proud!! Thank you for being an inspiration!!

  • I have a gym membership. It’s not bad going to the gym, it’s just my eating habits that make it so hard to lose my weight. I’m always hungry ��

  • I’ve been on a fitness journey the last 3ish months but I took a break the least week because I got the flu basically died haha so I’m praying I find the strength to start back up again