Where to Start When You Want to Rebuild Your Body

woman in yellow shorts sitting on yellow chair

Getting fit has become so trendy and so common that you see the topic everywhere, from social media to YoutTube, to personal stories. Coaches and experts talk more and more about it, offering consultants or specific 6 or 16 weeks programs to get in shape and lose weight or bulk. And that’s very good because it is a very healthy one. We see more and more people heading three to five times to the fitness room to get these muscles working. And you might have decided that you want to be part of these weights- lovers. We applaud you for this huge step. Now, you might be worried about something else. You might not know where to start. We’re here for you. Let us help you to know where to start. Here we go!

Invest in Professional Guidance

This is actually the best advice we could give you. We know that when you are a novice in the wonderful world of fitness, it can often be very intimidating to start. And most of the time, you don’t know where to start. Then you just postpone or give up. Your motivation might be high, so you do one or two research and start a plan, but this one might not fit you or your goals. So if you have cash (it’s not cheap), we advise you to consider consulting with a professional. There are many certified personal trainers and physical therapists who love their job and would be happy to help you as accurately as possible. They can help you ensure your workout program is safe, effective, and made to meet your needs and goals. 

Set Precisely Your Goals

Before starting your fitness journey, you need to understand what your goals are exactly. Do you want to gain muscle, lose weight, improve your cardiovascular health or just increase your overall level of activity? You need to be as specific as possible. If something goes wrong or slow in the process, knowing what your goal is exactly will help you to find where to fix the issue.

Choose the Type of Exercise Made For You

At this stage, you clearly know what your goals are. Now it is important for you to know which type of exercise is the most efficient to achieve your quest. Firstly, you need to consider your age. Yes, being 20 years old or 50, 60, or 70 years old is not the same thing. Your body and hormones do not function in the same way. For this, you need to consider factors such as your age. Then, your current fitness level. Are you a beginner, an intermediate, or a pro fitness lover? What kind of sport are you doing? Are you a couch potato or an active bee? What’s the equipment you have at your disposal? Some weights and resistance bands at home or super pro-killers-machine at the gym? Have you experienced injuries in the course of your life, or do you have a condition, an illness that forces you to be careful? 

Resistance Training

Let’s say you’re more or less a fit person, but you want to bulk up to build muscles. There are actually many different types of workouts designed for your purpose. Resistance training is one of the most popular. If you want to pump these muscles, you need to put them in a stress condition. Resistance Training is a perfect match for that. This type of workout will force your muscles to adapt and grow. It includes weight lifting, bodyweight exercises, and even plyometrics. Each of these activities requires a different approach, but they can be tailored to meet your goals. 

Aerobic Exercise

Now, let’s say you need to lose these extra kilos that you accumulated after eating too many pastries or fast foods. Let’s also say that you are a beginner and you really don’t feel like lifting weights. Well, Aerobic exercise is an amazing workout for weight loss. Moving from 30 minutes to 1 hour with an aerobic workout will burn these calories and increase your heart rate. As a consequence, this will boost your metabolism and help to burn fat. What kind of exercises does it include? This can be running, jogging, cycling, swimming, or dancing. Anything that increases your heart rate but also makes your muscles contract during the effort. Your aerobic exercises will truly be effective for at least a 30 minutes session a day.   


Another type of workout for building muscle and losing weight is high-intensity interval training (HIIT). This was a super popular workout trend back in the 2010s. Including HIIT in your fitness weight lifts is accurate. It involves alternating periods of intense activity with periods of rest. This type of workout forces the body to work hard and recover quickly. It can lead to increased muscle growth and will burn your fat effectively. It seems easy to have a period of intense activity than a break but believe us. It is not a piece of cake. Although, it is worth the effort. 

Circuit Training

Now so fat, you might have at least heard about all these workouts. But you might not know what Circuit Training is. It’s a fun one, and you are sure not to be bored! Circuit training involves completing a series of exercises in a continuous loop. You work on a series of different sets targeting a specific area of your body. Let’s say you have a workout program with a muscle group focus for each workout day. You can design special and various workouts that will make that part of your body work hard. It’s also pretty good training to lose fat. Circuit training is a great way to get a full-body workout that targets multiple muscle groups at once. 

Cross Training


Another one you might have never heard of! Cross-training is also another great way to pump those muscles. With Cross Training, you are guaranteed not to be bored for a sec! It involves very different types of exercise. There is running, weight lifting and yoga in it. This will allow you to target multiple muscle groups and improve your overall fitness level. It’s also great for keeping your workout routine fresh and interesting. We told you, you’ll not be bored! 


We mentioned Yoga above. You might laugh, thinking Yoga will never make you lose weight or develop your biceps. But it has been proven that Yoga can really contribute to both weight loss and building muscle. If you choose Power Yoga, you’ll feel your muscles burning. If you choose Yin Yoga, you’ll see your flexibility enhanced. Did you know that to have an effective workout, your brain should be relaxed? If you’re stressed out, it will directly slow down your metabolism and, as a consequence, have an impact on your fitness journey. And we all know that Yoga is incredible for bringing mental peace! It’s also a great way to improve your mental health, as it reduces anxiety.

Develop a Realistic Schedule

You may already be super excited and motivated to start. And in the heat of the moment, you’re thinking about having a crazy and heavy schedule where you’ll be working out all day long for three-four hours before or after work. But you need to be realistic and very carefully schedule your workout days and hours. If you are too ambitious and irrational, you will not keep pace and will give up very quickly. Consider how many days per week you can realistically commit to exercise, and plan accordingly. It’s best to start slowly and build up gradually until you reach your desired level of activity. 

Design an Effective Workout Routine

Do you have a realistic schedule? Once you’ve established your goals, the type of exercise, and the frequency with which you’ll be working out, you can now start to design an effective workout routine. Remember, you need to consider the different muscle groups you’ll be targeting, the intensity of the exercises, and your recovery time. Don’t forget to include a full-body workout day in your routine. 

Track Your Progress

Your workout journey is actually like a scientific study. You have your goal, the pattern, and the subject. Now you need to collect your journey’s data to see your progress. It is very important to know where you’re at. It’s psychological. When you notice a positive change, you keep your motivation. Keeping a log of your workouts can help you identify patterns in your performance and identify areas for improvement. Go on the Cookie Casino website and try to win the jackpot! 

Take Regular Breaks

You’re not a robot, just a human being. You need a break. It is even the best way to see more progress. You may think that having a day off from the gym will slow the process. But it is the opposite. When you give your body time to slow down and let it charge its batteries, it is even more energized for the next workout days. Plus, it helps to prevent injury and ensure that you’re getting the most out of your workout program. 

Diet Is a Must

We have avoided the most crucial part so far. We can’t talk about bulking, leaning, or losing weight without talking about what you put on your plate. Whether you need to flex your muscles or make those calories go away, you need a specific and healthy diet. Of course, for each goal, there is a specific diet to take into account. For muscle gain, a diet should contain plenty of protein, healthy fats, complex carbohydrates, and a good amount of calories. You will need lean proteins. For example, chicken, turkey, fish, eggs, and legumes. Healthy fats include olive oil, nuts, and avocados. Complex carbohydrates are whole grains, fruits, and vegetables. All this is going to provide your organism with full energy for your workout sessions. And here, you want to gain muscles, so you need to increase the amount of your calorie intake. It means about 15-20 calories per pound of body weight. Don’t worry. With a proper diet, you’ll not get fat, just bulky. And don’t pay much attention to the numbers on the scale if you clearly see the shape of your muscles being more and more present. These are muscle kilos, not fat ones. 

For weight loss, a diet should include plenty of lean proteins, fiber, whole grains, fruits, and vegetables. It is basically the same diet for building muscles and losing weight. The essential difference is the calorie intake. It has to be less than your calorie expenditure. Eating lean proteins such as chicken, turkey, fish, eggs, and legumes can help to keep you feeling full longer, so you don’t overeat. Fibers to your diet will also help you cut your appetite and reduce caloric intake. Whole grains, fruits, and vegetables provide essential vitamins and minerals that are essential in a weight loss diet. You need a diet that contains fewer calories. About 10-15 calories per pound of body weight. 

Have Fun

Hey, the main goal of all this is to enjoy the journey. If the process is truly torture for you, you’re not going to last long. Don’t be afraid to mix it up and try different exercises and activities. The more fun you have with your workouts, the more likely you are to stick with your program and reach your fitness goals.