Hi, there! How many times have you found yourself scrolling through Instagram, looking at all those Adonises and Aphrodites posing and preening and thinking: ‘Wow, I wish I could look like that’ – or: ‘I wish I could look like that, but with more definition in my biceps/less double chin/a more toned stomach/bigger calves, etc.’ Anytime you or any other sentient being attempts beginning any type of fitness journey, the motivation can be overwhelming. Your motivation is at an all-time high – yet, your effort hasn’t quite caught up to it yet. It’s difficult to know where to start. Okay, so you find the motivation to join a gym or buy some kind of exercise equipment, and buy a gym membership or download an app, and find yourself standing at the entrance of the museum of fitness – but the exhibition halls are so freaking vast, and you’re staring up at the mountain, wondering: how on Earth am I going to begin the climb? Well, guess what? Every mountain gets climbed one step at a time, and today we’re taking step number one.
Starting is perhaps the most significant step for a newbie. Fitness isn’t just few dumbbells and a gym membership. It’s a habit, lifestyle and something that evolves with your body. Many newbies don’t really know what to do, feel intimidated by the gym around them or get frustrated when results aren’t what they ‘thought’ they should be.
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“But I’m too out of shape!”
You might be thinking: ‘I’m too out of shape to start,’ or ‘I’d never keep up.’ Well, knock that nonsense off right now, okay? Everybody starts somewhere. Each and every other person at the gym, fit or otherwise, also started at that point at some time in their past. Sometimes, though, it helps to start small … your own pace, so to speak, with the emphasis on progress, not perfection.
“I don’t have enough time.”
And another: time. ‘I canât fit in a workout!’ No, you don.t need to hit the gym for hours at a time to get or stay lean. Twentymeinutes a day, five times a week will do, and even less with a bit more intensity. Itâs all about working with your body.
Step-by-Step Guide to Kickstart Your Fitness Journey
1. Set Clear, Achievable Goals
So, first, pick some goals that are meaningful to you. Want to lose 10 lbs? Want to be able to bench press your body-weight? Want to just feel better and have people stop telling you to drop sweets and start walking? Pick a goal. Make it SMART – Specific, Measurable, Achievable, Relevant and Time-bound.
2. Find a Workout You Enjoy
The best way to exercise is the way you will stick with. If you’re one of the people who hate running, stop. Don’t run. Try swimming or cycling or yoga or belly-dancing, or skydiving if you want. Experiment until you find something you enjoy doing that makes you want to move your body.
3. Create a Routine
Make it consistent. Figure out how to make a workout fit into your life and then stick to it. Whether it’s doing yoga in the morning, going for a walk at lunchtime, or a gym session in the evening, just do it – and do it consistently. Put it in your diary, set reminders, and treat it like any other appointment you have in your diary for the day.
4. Start Slow and Gradual
Avoid buckling down into an immediate workout plan. You’re likely to get injured or even burnt out, since you can’t yet know how far to stretch yourself. Build up slowly. Begin walking more often, then pick up the pace and add in some short jogs. Then do more and longer jogs. The route to new goals is energy-driven and not time-bound. Slow and steady wins.
5. Fuel Your Body Right
You might not give it much thought, but nutrition accounts for up to half of your fitness success. Focus on whole foods with fruits, vegetables, whole grains, lean proteins, little saturated fat and sugar. Stay well-hydrated, and don’t skip meals. A nutritionist might be helpful to make a personalized nutrition plan for you.
“I’m afraid I’ll give up.”
It can seem overwhelming and make you want to stop. Everybody has bad days. The key is not to let a bad day turn into a bad week. Apropos of this, set smaller milestones and pat yourself on the back for each one. If you surround yourself with friends that are supportive of your journey, this might also help. You can also join a fitness community.
Keeping the Momentum
So now that you’ve started, what do you do to keep going? Come back for our next article on motivation when we’ll discuss higher-level tricks and how to avoid the pitfalls. And in the meantime? A mile is still a mile. 3,700 words is still 3,700 words.
Don’t let the prospect of getting fit put you off. If you know what you want, do something you enjoy, and develop an interest in sustainable improvement, then you’ll be surprised what you can do. Why not get started today? Your future you will thank you.