New to Training and Supplements? Here’s Where to Start.

Starting your fitness journey can be exciting—but also a little overwhelming. With so much information out there about workouts, macros, supplements, and recovery, it’s easy to feel stuck before you even begin. The good news? You don’t need to know everything to get started. You just need to focus on the basics—and stay consistent.

Let’s break it down so you can build a strong foundation for long-term success.

1. Start With the Right Mindset

First things first: fitness is a lifestyle, not a quick fix. You won’t see results overnight, and that’s okay. What matters most is consistency. Instead of chasing perfection, aim to build better habits—step by step.

2. Focus on the Fundamentals of Training

If you’re new to working out, don’t overcomplicate it. Start with full-body workouts 2–3 times per week. Focus on movements that target major muscle groups:

• Squats and lunges for legs and glutes

• Push-ups and presses for chest, shoulders, and triceps

• Rows and pull-downs for back and biceps

• Core exercises like planks or leg raises

Use light weights or just your bodyweight to start. Mastering form is more important than lifting heavy.

3. Prioritize Recovery

Your body doesn’t grow in the gym—it grows during recovery. Make sure to:

• Get 7–9 hours of quality sleep per night

• Take at least one rest day per week

• Stay hydrated and eat enough to support your goals

4. Nail Your Nutrition Basics

Don’t stress about counting every calorie at the beginning. Focus on eating mostly whole foods:

• Lean proteins like chicken, tofu, or legumes

• Whole grains like oats, rice, or quinoa

• Healthy fats from avocado, nuts, or olive oil

• Plenty of vegetables and some fruit

And most importantly: eat enough protein.

A good starting point is around 1.6–2.0g of protein per kg of bodyweight. If you’re not sure how to hit those numbers, this is where a protein supplement can help.

5. Supplements for Beginners: Keep It Simple

You don’t need a cabinet full of powders to see progress. But a few well-chosen supplements can support your training:

• Protein Powder: A convenient way to hit your daily protein goals—especially post-workout or on busy days.

  • Try a plant-based blend like Protein+, which is gentle on digestion and packed with all essential amino acids.

• Creatine Monohydrate: Backed by hundreds of studies, creatine supports strength, power, and muscle growth.

  • Start with 3–5g daily, no need to cycle or load.

• Multivitamin: Covers any gaps in your diet and supports overall well-being. Vitamin+ is a science-based formula with premium ingredients.

Focus on quality over quantity. Supplements should support your routine—not replace real food or consistent effort.

6. Progress Over Perfection

Everyone starts somewhere. Don’t compare your Day 1 to someone else’s Year 5. Track your progress (even small wins), celebrate consistency, and remember that long-term change is built one workout, one meal, one habit at a time.

Final Thoughts

If you’re just getting started with training and supplements, don’t overthink it. Keep it simple:

• Train a few times a week

• Eat whole foods and enough protein

• Rest and recover

• Supplement smartly, not excessively

Stay patient, stay consistent, and enjoy the process.