Six years ago, I looked at my body and decided it was time for a change. I had had enough of being called out as the fat guy, not being able to fit sleekly into my clothes, and constantly pulling my clothes over my tummy while in public in a weak attempt to cover my big stomach.
After staring in the mirror for minutes or what could possibly be an hour, I made up my mind to start my fitness journey and get my body in shape. If you are also at this point in your life where you want to start your fitness journey but don’t know how I’m here to guide you on how to get started.
Starting your fitness journey
When starting your fitness journey, there are two essential questions you need to answer to set yourself up for success: the “why” and the “how.”
- The Why
The why has to do with the reason you want to embark on the journey. Ask yourself honestly, why do you want to be fit? Why do you want to embark on this journey? Maybe you’re trying to
- Tone up and lose belly fat to feel more confident in your clothes.
- Bulk up to increase your weight and lean muscle to avoid looking skinny.
- Lose excess fat from all parts of your body.
Or any other personal reasons that you may have. Whatever your reasons, the important thing is that you are true to yourself with your answer because the why is what will keep you going during the tough times.
- The How
The “how” is about the journey itself. What steps can you take to ensure success and see results? If weight loss is your goal, one of the first things I recommend is cutting down on the amount of food you eat.
Food is energy for your body. When you consume more food (energy) than your body needs, it stores the excess as fat. To lose weight, you need to eat less food than your body requires for daily functioning, forcing it to utilize stored fat for the rest of its energy needs.
Now eating less food might be challenging if you’re used to eating plenty, but you can ease into it by practicing intermittent fasting. This means designating a period of hours to fast, usually 16 to 18 hours, and a period to eat of 6 to 8 hours.
By doing this, you slowly condition yourself to eat within a restricted time frame which can lead to reduced eating. When I started my fitness journey, I started by doing intermittent fasting for 16 to 18 hours, eating about half of what I used to eat before within the eating window of 6 to 8 hrs.
My goal for intermittent fasting was to slowly but steadily train my body to rely on less food while still performing all the activities I used to do in the past. After I got comfortable doing 16 to 18 hours fasts, I gradually increased to 20 to 22 hours fasts and finally 48 to 72-hour fasts (more on that later). This approach allowed me to lose fat and achieve sustainable results in my fitness journey.
Making fitness a Lifestyle
Now that we’ve discussed the “why” and “how” of starting your fitness journey, let’s talk about making fitness part of your everyday life. This doesn’t mean becoming an overnight gym rat or following a trendy diet plan. Instead, it involves incorporating healthy habits into your routine.
Start by integrating some form of physical activity or exercise into your daily life. It could be running, biking, push-ups, sit-ups, jumping Jacks, or even a brisk walk outdoors. The key is to find an activity you enjoy and can commit to at least five days a week consistently.
Additionally, focus on making healthier food choices in your daily meals. Reduce refined carbs, processed foods, sugars, and alcohol, and opt for nutritious options like lean meats, chicken, fish, dairy, vegetables, and fruits.
Find a combination of healthy food choices that work for you and can be sustained in the long run. You can even throw in a couple of your favorite snacks every once in a while to make it easy to stick to. If you can make these small changes to your lifestyle and stick to them, you will see sustainable results that you can maintain and build on.
Adding workouts to your fitness routine
Adding workouts to your fitness routine is a crucial step in accelerating your progress and achieving your fitness goals. While healthy eating habits and physical activity are important, workouts provide additional benefits that can enhance your results. Let’s explore why you should incorporate workouts into your routine.
- Increased calorie expenditure: Workouts help you expend more energy, making it easier to stay in a calorie deficit during your fitness journey. This is essential for weight loss and fat burning. By engaging in exercises that elevate your heart rate and challenge your muscles, you’ll burn more calories during and after your workout.
- Muscle development and increased metabolism: Workouts allow you to build muscle and strength, which not only enhances your physique but also increases your basal metabolic rate (BMR). This means you’ll burn more calories even at rest.
- Cardiovascular health and endurance: Including cardio workouts in your routine, such as running, cycling, or using gym machines like the treadmill or elliptical, can improve your cardiovascular health. Regular cardio exercises help strengthen your heart and lungs, lower blood pressure, and increase stamina and endurance.
- Mental well-being and stress relief: Workouts positively impact your mental health. When you exercise, your body releases endorphins, natural mood enhancers that help alleviate stress, anxiety, and symptoms of depression. Incorporating workouts into your routine can provide a mental and emotional boost, helping you feel more focused and energized throughout the day.
To add workouts to your routine, you have a few options. You can set up a home gym in your basement or spare room if you have the space and equipment. However, registering at a gym is often recommended as it provides access to a wider range of equipment and machines at a fraction of the cost of setting up a home gym.
Starting your workouts
If you’re new to working out, it’s best to start with compound exercises that work multiple parts of the body. Squats, bench presses, and deadlifts are great examples. Alternatively, you can work with a trainer at the gym to help guide you on proper form, create a personalized workout plan, and ensure you’re on track to achieve your fitness goals.
A structured workout plan for beginners typically involves three days of exercise per week, with a rest day between each workout day. This allows your body to recover and adapt to the new demands placed on it.
As you become more familiar with your workouts and gradually build your fitness level, you can increase the frequency to four or five days per week, incorporating rest days in between. When working out, it’s important to listen to your body and adjust the intensity and frequency of your workouts based on your individual needs and recovery capacity. That way, you don’t overtrain and injure yourself in the process.
Remember, fitness is a journey; it takes time and dedication to achieve your goals. By setting clear intentions, making healthy lifestyle changes, incorporating workouts, and staying consistent, you’ll be well on your way to a healthier and fitter version of yourself. Take the first step today and start your fitness journey with confidence.
FAQ
- How do I start Fitness for beginners?
Starting your fitness journey as a beginner involves answering two essential questions: the “why” and the “how.” Determine your reasons for wanting to be fit and embark on this journey. Next, start by making small, sustainable changes to your lifestyle, such as making healthier food choices, incorporating physical activity into your daily routine, and gradually adding workouts to your fitness routine.
- When should I start my fitness journey?
The best time to start your fitness journey was yesterday, but the next best time is today. There’s no need to wait for a specific date or moment to begin. Take that first step towards a healthier lifestyle and start making positive changes today.
- Which exercise should I start with as a beginner?
As a beginner, it’s best to start with compound exercises that work multiple parts of the body. Examples include squats, bench presses, and deadlifts. These exercises engage multiple muscle groups and provide a solid foundation for your fitness journey.
- How long does it take for fitness to show?
The time it takes for fitness to show varies from person to person and depends on various factors such as genetics, consistency, intensity of workouts, and nutrition. While some individuals may start noticing changes in their bodies within a few weeks, it generally takes several months of consistent effort to see significant transformations.