Workout Routine: Begin, Beginners!

Routines, Durations, and Commitment 101

If you want to start working out, but are too intimidated because of several reasons such as not knowing where to start, what kind of equipment to use, or how long a routine should be, then you better keep reading!

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We have gathered frequently asked questions from beginners and asked fitness enthusiasts and experts for some fitness tips to guide us in our health and fitness journey.

First, we interviewed Christina Marquez 

She’s a cycling instructor in UpperDeck PH and a fitness enthusiast. She also co-owns a fitness/lifestyle brand on Instagram called Flow Fitique wherein you can find beautiful yoga mats that will not only elevate your practice, but also compliment your space. 

Photos grabbed from Flow Fitique's Instagram page

Together with Josh Dilay,

Mr. Philippines 2017, 3rd placer and a bodybuilder.

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1. What are some of the best programs you can recommend to them?

Christina: I’m not a licensed fitness instructor, although I'm studying more about it. Right now, I can’t really recommend what programs are considered as best practice, although personally, I stick to body weight workout for my body type. I practice a lot of push ups, squats, planks, and lunges. I also do as many rep sequences as possible, but for beginners, I would suggest that they stick with 12 to 15 reps for 3 sets for each workout routine.

Josh: For beginners, I would recommend for them to have a nutrition plan first rather than start a workout plan. I mean it goes both ways, but it is more important to plan your diet rather than plan your workout.

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2. What sources do you recommend to them where they can find some beginner routines?

Christina: I think it still depends on your body type. Some may work for you, and some may not work for others, so I highly recommend it’s best to consult a certified instructor when asking for a specific beginner routine, in that way you’re safe to prevent yourself from getting injured. 

Josh: I recommend them to focus on the proper form in doing an exercise. Simply searching workouts on Youtube.

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3. How many times in a week should one workout?

Christina: As a beginner, I think 2-3 times a week would be alright. You need to take breaks because your body isn’t used to strenuous workouts.

Josh: Work out every day.

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4. How long does one need to workout?

Christina: I usually workout for 30 minutes to an hour. It depends on the program, although for beginners, I think it’s better to workout for 20-30 minutes since taking short breaks would be ideal, and it worked for me when I do form checks. When I used to workout as a beginner, I’m not really pressured on how many reps I make, rather I focus on the quality of the movement. 

Josh: There is no specific time in the duration of the workout. You just need to feel yourself during the workout -- if you can do more, do more, but don’t make that as an excuse, if you have a set to finish per body part, you finish it, and if you can do more, do more.

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5. There are a lot of beginners who are too intimidated to start working out (Either because they are not physically fit or they do not have the proper equipment) What’s your advice to them?

Christina: Well, understandable naman how they feel about it, but my advice is to start -- just start. Start now. It doesn’t matter if you do a workout for 15-20 minutes only, it’s still a workout. Take advantage of the time and space you have at home. All you need is an exercise mat and a water bottle. I personally make it a habit to workout right after I wake up, although it's hard sometimes, but it keeps one task out of my list already for the day, so after I workout, I get a feeling of accomplishment before I do my professional work.

Josh: My number one advice to them is: Make your excuses your source of motivation. When I started out, I was super skinny, I was 120 pounds, 6ft flat, so I was too skinny for that height. It’s not healthy, it’s not good to look at, so I thought that rather than be insecure because of that, I’m going to use that to improve myself.

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6. What are some of the best and basic tips about proper form that you can give to people who are only starting out?

Christina: Personally, I think proper form develops over time. I used to train for 8 years as a cheerleader athlete so that helped me build the correct posture and technique that can be applied for workouts. For people starting out, try to watch as many instructional videos from certified instructors and it would help if you do movements in front of the mirror to compare yourself from the instructor.

Josh: Best technique that worked out for me and my students is to take your workout slowly. A lot of people tend to do the workout really fast because of the pain, but if you do the workout slowly, for example, you do a chest press; one rep for a person who is used to working out usually takes only one second, but if you’re a beginner, try to do it at least two seconds to really focus on the form, going slow in all the motions, and you will feel the muscle more and more blood flow will come in.

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7. What’s your best tip for people who are having a hard time committing?

Christina: They can set attainable goals. Do it one day at a time, and focus on the workout movement that they want to perfect first, that way they won’t feel overwhelmed when they start working out.

Josh: You just have to take it step by step. You don’t have to be a healthy person in just one click or in just one try. I suggest that in your first week, try to make it at least three days of working out, three days of eating healthy, then you can reward yourself with a cheat meal, but not a cheat day. After that, you can extend your days of eating healthy and working out to five or six days, so from Monday to Saturday, you eat healthy and you workout, then on a Sunday, you reward yourself with a cheat meal. It’s more like having a sanity mindset so you can keep going.

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We hope that you take the advices of our experts and start your fitness journey! By simply getting up and researching on the right workout routine that fits your lifestyle, you too can achieve your fitness goals!