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How should a complete beginner start getting fit?
Start with 3 simple steps:
Walk 30 mins daily
Do 2-3 full-body workouts weekly (squats/push-ups)
Replace sugary drinks with water & add protein to meals
Key: Progress > perfection – just start!
Start with 3 days/week (30 mins) of full-body workouts (bodyweight exercises, walking, or light weights). Focus on consistency, not intensity.
A mix of strength training (2-3x/week) and cardio (walking, cycling 150+ mins/week). Muscle burns more calories at rest!
No spot reduction! Eat high-protein, fiber-rich meals, lift weights, and manage stress/sleep. Aim for 1-2 lbs fat loss/week.
Focus on whole foods (protein, veggies, healthy fats) and portion control. Small, sustainable changes > extreme diets.
0.7–1g per pound of body weight. Example: 150lb person = 105–150g/day from eggs, chicken, tofu, or protein shakes.
Yes! Muscles grow during rest. Take 1-2 rest days/week, or try light yoga/walking for active recovery.
Both! Cardio improves heart health; weights build metabolism-boosting muscle. Do 2-3 days of each weekly.
Track progress (photos, measurements)
Find a workout buddy
Follow the 5-minute rule: “Just start – momentum will follow!”
Before (30–60 mins): Light carbs + protein (banana + yogurt).
After: Protein + carbs (chicken + sweet potato) within 2 hours.
Yes! Delayed onset muscle soreness (DOMS) peaks at 24–72 hours. Stretch, hydrate, and prioritize recovery.