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Getting Into Fitness

Are you ready to embark on a journey to better health and fitness? Whether you're looking to shed a few pounds, build muscle, or simply improve your overall well-being, getting started can be both exciting and intimidating. But fear not! With the right mindset and a solid plan, you can achieve your fitness goals and become the best version of yourself. Here at Reacharge Fitness, there are three formulas that we live by:

1. Lift weights X eat well = positive results

Lifting weights and eating well complement each other to yield positive results in fitness. Weightlifting builds muscle and strength, while a balanced diet provides essential nutrients for energy and recovery.

2. Burn more energy than you consume = lose weight

By expending more calories through physical activity than you consume through food and drink, your body taps into stored fat for energy, leading to a decrease in body weight over time. This equation underscores the importance of maintaining a calorie deficit to achieve successful weight loss.

3. Overload your training + Protein rich diet with slight calorie surplus = muscle gain

Progressive overload involves gradually increasing the intensity, volume, or resistance of your workouts to continually challenge your muscles and stimulate growth. Pairing this with a diet rich in protein provides the essential building blocks for muscle repair and synthesis.

We could talk for hours about diet, but this guide is about working out. For ease, and for new lifters, the following will be sufficient for now, ​just choose your goal (and note; it's much easier to choose one, rather than try to do both at the same time).

Fat loss - aim for a 500 calorie deficit each day.
Muscle gain - aim for a 300 calorie surplus each day.

Workout Ideas:
You're just getting started, so keep it simple. Each session you are going to workout your whole body. This will maximise your strength gains, calorie burn and equally will give you the biggest chance for recovery. ​

You shouldn't work out lifting weights on back to back days. Aim for 3 days a week. You might want to do more, but there is no need. Go for a Monday, Wednesday, Friday structure, or a Tuesday, Thursday, Saturday structure or whatever fits your lifestyle but give yourself that day off to recover. You'll want to be coming into each session fired up and not aching.

You'll have 3 different workout sessions, each will challenge your different muscle groups, there will be consistency yet variety, so you know what you're doing, but don't get bored.

Each workout should take around 45 minutes if you are resting for 60-90 seconds between sets.

Workout A - High rep
Workout B - Middle rep
Workout C - Circuits

Workout A - You will focus on a 15 rep range x 3 sets with 60 seconds between sets, for each of the following.
-Goblet Squats
-Incline dumbbell bench press
-Banded pull up
-Reverse dumbbell fly
-Tricep kick backs
-Seated bicep curl
-Note on your last set of each exercise aim to do 1 additional rep, if you complete it, increase the weight next week

Workout B - You will focus on a 8 rep range x 3 sets with 90 seconds between sets for each of the following
-Barbell deadlift​
-Barbell bench press
-Bent over barbell row
-Military shoulder press (go light)
-Barbell calf raise

Workout C - You will do 6 exercises x 10 reps in a continuous circuit then repeat this circuit 3 times.
-Dumbbell press from the floor ​
-Air squats
-Lateral raise
-Sit ups
-Bicep curls
-Leg raises

What Kit Do I Need:

You don't need to go overboard. We've tried to keep it really simple. ​

We've tried to minimise the amount of equipment you need. There are always substitute exercises or variances to moves. For any home or garage gym, we'd recommend at least the following.

A good Dumbbell Set
An Olympic Lifting Set (60kg - 100kg ideally)

Nice to haves:
Adjustable bench

We'd recommend checking out the following:
Hex dumbbells - either sets or individual pairs.
Olympic bumper plates and barbells

Don't forget the team are here to help, so if you want a helping hand, our advice, whether that is recommendations around exercises or regarding what gym equipment to buy, just ask us. We love it when we can help make a positive impact.

Final Top Tips:
-Set Realistic Goals
-Start Slow and Progress Gradually
-Stay Consistent

Remember, getting into fitness is a journey. Stay patient, positive, and most importantly, have fun along the way. With dedication and perseverance, you can achieve the healthy, active lifestyle you've always dreamed of.


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