This archive report was first published on 5 January 2020.
January 2020 marked the beginning of a new year, and with it, a fresh set of resolutions. Keeping fit is a popular goal, but for many, joining a gym can be a daunting experience.
We spoke to Kusienya Jotham, a manager at Muscle Health and Fitness Centre in Nairobi, who shared valuable tips to help newbies navigate the gym and achieve their fitness goals.
According to Jotham, the first step is to have the right mindset. 'Battles are won and lost in the mind,' he says, emphasizing the importance of a positive attitude.
When choosing a gym, Jotham advises newbies to consider convenience. 'Choose a gym that's closest to your home or workplace, with hours that fit your schedule,' he says. 'If it's far away, you'll start using distance as an excuse for not exercising.'
He also stresses the importance of assessing the gym's cleanliness and equipment. 'Talk to the instructors, look at the state of cleanliness, and ensure that the workout equipment are in the right condition.'
Before starting, it's essential to consider the cost and plan for it. 'I've seen people pay for the first two months then find that it's too expensive because they didn't budget for it,' Jotham warns.
Once you've found the perfect gym, dress for success. 'Have comfortable, fashionable clothes, a sturdy pair of sports shoes, a water bottle, and a face towel,' Jotham advises.
Working with a trainer is also crucial. 'You should begin by doing a Full Body Assessment,' Jotham says. 'This will help the trainer know your body, and with this information, they will create a basic but effective workout plan for you.'
A basic gym routine consists of moves that engage the whole body, including squats, standing bicep curls, seated shoulder presses, stationery lunges, jumping jacks, full burpees, and mountain climbers.
When starting out, newbies may experience muscle pain, but Jotham reassures them that this is normal. 'Muscle pain isn't injury. It's perfectly normal, so don't give up. Your body will eventually get used to it.'
He advises newbies to follow the basic routine for four weeks straight. 'This will create intensity, consistency, and longevity, which first-timers need.'
Change will come, but not as fast as expected. 'I've seen people, especially ladies, weigh themselves up to five times per 45-minute gym session! Realistically speaking, you'll only be able to see results after working out consistently for three months.'
By the third month, newbies will have mastered the moves enough to work out without a trainer. 'Success at the gym is 20 percent trainer's effort and 80 percent trainee's effort,' Jotham states.
For a fitness resolution to last beyond January 2020, one must be disciplined, available, and consistent.
