getting started guide
Congratulations on taking the first step towards changing your life….for good.
I am here to help you transform your body and mind. I want to thank you for choosing to trust me on this journey.
Let my 16 years of experience and over 40,000 hours of hands on personal training help you get into the best shape of your life.
In addition, you will also benefit from the entire Body By Mark team of wellness professionals and their decades of experience.
Step 1. Equipment.
Half of the workouts will involve the use of gym equipment such as weights, machines, barbells, dumbbells and balls. The other half of the workouts will require only minimal equipment. I have included links for you to purchase the equipment HERE.
Step 2. Take a before picture.
(Girls in leggings and sports bra & guys in shorts only). Don’t flex; just stand normally.
Set Timer on your phone if you don’t have someone to take it for you. Take a full body shot.
Seeing progress is one of the best motivators that one can have. I have you take a picture because sometimes we forget what we USED to look like. When you start seeing results and want to share your progress photos; DM them to @bodybymark on Instagram.
Step 2. Measurements.
Have you ever seen a 10 pound medicine ball and a 10 pound weight plate sitting next to each other? They look completely different but weigh exactly the same.
This is why I want you to take measurements and monitor how your clothing fits.
Measure yourself no more than once per week. Every other week is optimal.
If you have significant weight to lose (15+ pounds), you can weigh yourself. As you get closer to your ideal body weight, shift your focus towards the measurements.
Click this link for a measurements tracking sheet and instructions.
Step 3. Planning
The key to having success is planning your workouts in advance. The first thing you should know is that more is not always better when it comes to working out. The only way for your muscles to get stronger is to make sure they are allowed the proper amount of recovery time. This means that you shouldn’t do strength workouts back to back days. Give your muscles 48 hours of rest in between strength training workouts. Schedule these workouts in your planner as if you were making an appointment with a trainer. This will keep you accountable.
The best structure is as follows: Mon/Wed/Fri : Strength Training & Tue/Thur/Sat : Cardio & Sunday OFF <or vice versa>
Step 4. Listen to your body
Safety and injury prevention should be your number one priority when starting any exercise program. The easiest way to derail your progress is by getting injured. This means to properly warm up before each workout. (5-10 minutes on the elliptical, bike, treadmill or light jogging in place).