Before we go into details, I want to make clear who this is all for. If you are an experienced athlete/weightlifter etc. with solid workout routine and healthy diet, most of the advice here will be too basic. However, if you are either just getting started at the gym or are looking to get your health and fitness together, this is the right website for you.

I’ll break everything down into easily digestible bites without getting into too much detail. Getting started can be daunting as you are overwhelmed with information which is mostly incorrect, pure marketing or contradicting. Reality is, if you are a beginner most of the details don’t matter at all. Most important for you is to get started! Get started, develop a solid routine, get the basics right and then we can talk about the fine tuning.

How to get started

First of all, ignore all the magazines, pictures on Instagram and think for yourself what is a realistic goal for you, what do you want to achieve and by when. I recommend reviewing your fitness & health goals every three months and ideally do it with a friend and/or your partner to hold you accountable.

Take pictures and measurements for reference but don’t get too worried about the numbers. As you’ll see later, you will make some easy gains and your weight will most likely go up by a few kilos. That is a good thing though as I will explain later.

One step at a time

If you are not very active, prepare yourself for getting out of your comfort zone and experiencing pain. You probably haven’t used your body for a while and it will hurt. Your muscles will get sore and you might struggle to walk the next days. Most important is to realize that this is normal but trust me it will go away once your muscles are used to is. Also, don’t overdo it. If you try to go from couch potato to pro athlete over night, it will be extremely painful and frustrating. Start with one healthy habit a day to get a solid foundation and some easy wins in. That will make it easier to keep it up and maintain.