So, you’ve decided you want to get fit, or get in shape… awesome, that’s a great first step! You’ve noticed you’re not feeling all too great, you get out of breath climbing the stairs, or you just have a burning desire to feel and look your best and you know what? Kudos to you my friend, you just overcame one of the toughest hurdles… the mental part of it. We all have to start somewhere when it comes to fitness and nutrition, nobody changes their eating habits overnight, not everyone hits their first gym session like they know what they’re supposed to be doing and no first timer gets it right first-time round. That being said, if you are a first-time gym goer or a new person to the world of sports nutrition entirely, then these few tips should help you out.

Not eating or choosing an ineffective diet

There is literally a new diet fad every week, whether you’re counting “syns” or you’ve been told the Atkins diet helped your mom’s friend lose 3 stone in a week… you can rest assured that the next week it’s something completely different. We’re not saying these diets don’t work, they just aren’t always the best for your body and for your general health.

No Solid Plan

What are you trying to do exactly? Build muscle? Lose weight? From where? Different exercises and different diet plans work different areas. For example, if you’re looking to gain muscle then just doing cardio isn’t going to cut it. It’s always best to write out a basic plan, even if it’s just bullet points explaining what you want to achieve and how you plan to do it using a combination of good food choices and specific exercises to achieve your goals.


As a fitness newbie, it’s going to be hard to know where your limit is, simply because you’ve never tested it before. But you have to be careful, even professionals can slip into this trap and get injured… They think they can do something, however it may turn out to be too much strain and they could injure themselves. Being injured is never a good thing as it stops you from exercising (at least certain parts) and can cause you to become demotivated.

Recovery times and sleep

It is important to pace yourself and make sure you have periods of recovery between periods of intense exercise, not only is this good for your heart, but it will test your endurance. When you go to the gym, you make small tears in the muscle fibers which grow back bigger and stronger and that’s how you increase muscle mass. The majority of the recovery for this is done in sleep, which is why it’s important to get 7-8 hours. Make sleep a golden priority! It’s also worth remembering that USN can help you to recover with our range of recovery supplements that are perfect to compliment your diet and will help you reduce soreness after exercise.


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