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A Beginner's Guide to Nutrition and Fitness

Posted by Joe Kincaid, Jr., April 6th, 2011

(Part 1 of 3 Parts)

Hello, everybody! My name is Joe Kincaid and I've been a certified personal trainer since 2002.

You can read my FULL BIO here.

While most of my experience has been in the realm of weight management, during that time I've also seen the remarkable positive effects that a healthy lifestyle can have on high blood pressure, energy level, chronic pain, and diabetes-related issues.

The following is a brief overview of some basic adjustments one might make when beginning a fitness program.

GETTING STARTED, A beginner's guide to nutrition and fitness:

As the vast majority of Americans interested in beginning a fitness regimen are doing so in order to lose weight, the information below is intended for those with that goal in mind. It may transfer to other fitness goals such as strength gains or increased endurance, but the tips provided are done so with an eye toward weight management.

A common impediment to getting in shape is the idea that one needs to improve their level of fitness to some degree to even begin a fitness program, to "get in shape" to start getting in shape! Although there is no way to entirely eliminate the anxiety or self-consciousness that many people new to exercise may experience, this does not have to be a barrier to one's quest for self-improvement! Start with some basic, gradual lifestyle changes that will not only zap a few lbs and make you more confident at the gym in your workout attire, but will also get you started on the right track toward fitness.

I will touch on three basic lifestyle changes that are relatively easy to transition into but will pay big dividends down the road.


Immediately begin increasing the amount of water that you consume! Shoot for a gallon per day, split up as evenly as possible throughout the day. Yes, the trips to the restroom will be frequent, nothing to be done about that, but nothing comes without some sacrifice. You almost certainly will find it difficult if not impossible to hit the gallon per day goal at first, but when you are able you should drink even more. 2 or even 3 gallons per day is not too much, but these numbers are very hard to maintain for all but the most obsessive hydrator.

Why is water so important for weight loss?

  1. Much of the early weight lost in a fitness program is water weight, so enough must be consumed to replace that which is lost.
  2. Adequate hydration speeds up the fat-burning process.
  3. Proper hydration helps flush toxins out of the body.
  4. Water increases your blood supply! No, really, blood loss due to dehydration is a serious issue, and you need all the blood you can get to push oxygen into sore, tired muscles.
  5. Sufficient water consumption helps keep your joints moving smoothly without soreness.
  6. Drinking plenty of water throughout the day makes you feel full, particularly when consumed with meals, and the act of raising the glass or bottle to your mouth may cut down on mindless eating.

So DRINK IT! Force yourself, keep a bottle with you at all times, set alarms in your phone, whatever it takes, but DRINK IT! (Gallon a day, to start).


A Beginner's Guide to Nutrition and Fitness will continue next week when we cover "Getting Rid of the JUNK in your Kitchen: Stay Tuned!


Joe Kincaid, Jr.
ACE, AFAA, and NASM certified

Email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

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