No-BS Fitness Blueprint for Beginners

written by Dave Chen

I have several friends starting new fitness routines this year - some hired personal trainers, a couple joined classes, others bought equipments and started working out at home. Regardless of the method, a common sentiment emerged: “the flood of information is overwhelming!!😵‍💫”

“Should I focus on cardio or strength?” “High protein or low carb? What about keto?” “What supplements should I take?”

I know it feels complicated. But as someone who’s been through this part of the journey, I’m here to tell you that it doesn’t have to be. By focusing on three key pillars — training 🏋🏻‍♀️, diet 🍳, and recovery 😴 — you can set a strong foundation for long-term success.

In this post, I’ll break down the essentials you need to know, cutting through the noise to help you get results faster and more efficiently.

🏋🏻‍♀️ Training: Build Strength and Confidence

When it comes to working out, consistency is king. Here are the two most important principles to focus on:

• Lift Weights at Least Twice a Week: Strength training isn't just for bodybuilders. Lifting weights helps build muscle, increases metabolism, strengthens bones, and improves overall health. Training at least twice a week ensures you stimulate your muscles enough to grow and adapt without overwhelming your body. This frequency also fits well into busy schedules, making it sustainable long-term. A simple 2-day a week upper/lower split is a good program for beginners.

• Focus on Compound Movements: Compound exercises like squats, deadlifts, bench presses, and pull-ups work multiple muscle groups at once, give you the biggest bang for your buck. This not only saves time but also burns more calories, improves coordination, and builds functional strength that translates into everyday activities. Prioritize these movements to get the most out of your workouts.

🍳 Diet: Fuel Your Progress

What you eat plays a crucial role in your fitness journey. While diets can vary, one universal truth remains:

• Get Enough Protein: Protein is the building block of muscle. It helps repair and grow the muscles you stress during workouts. Aim for a protein intake that supports your activity level—generally around 0.7 to 1 gram per pound of body weight for most people looking to build muscle. Including protein-rich foods like chicken, fish, eggs, dairy, legumes, and protein supplements (my go-to) can make it easier to meet your goals.

😴 Recovery: The Unsung Hero of Fitness

Many beginners overlook recovery, but it's just as important as training and diet. Your body needs time and the right resources to repair and grow stronger.

• Get Enough Sleep: Sleep is where the magic happens. During deep sleep, your body releases growth hormone, repairs muscle tissue, and consolidates memory. Aim for 7-9 hours of quality sleep per night to support both physical recovery and mental clarity.

• Consider Key Supplements: While whole foods should be your primary source of nutrients, certain supplements can enhance recovery and performance:

  • Magnesium: Supports muscle relaxation, reduces cramps, and improves sleep quality.

  • Creatine: One of the most researched supplements, creatine improves strength, increases lean muscle mass, and helps muscles recover more quickly during exercise. Jacked Factory and Allmax are my go-tos.

  • Omega-3s: Found in fish oil, these help reduce inflammation and support heart health.

Starting your fitness journey doesn’t require perfection — just a solid plan. Focus on consistent strength training with compound movements, fuel your body with enough protein, and prioritize recovery through quality sleep and smart supplementation. By mastering these basics, you'll set yourself up for sustainable success, improved health, and a stronger, more confident you.

Remember, it's not about doing everything at once; it's about doing the right things consistently.