In my experience from working with many different people the biggest issue most people face is just getting started. Most people are intimidated, uneducated, overwhelmed, and just have no idea where to start so therefor they never do. If this is you, one thing you need to realize is that this is almost always the case for any endeavor you’ve embarked on. Whether it be a job, a sport, a hobby, a relationship or whatever else. You are always met with some sort of resistance that will give you an opportunity to justify not doing something. However, if you are able to overcome that resistance you eventually figure it out just like with everything else.
My advice if you want to start your fitness journey and are unsure where to start is to start with small changes. If you’re a sedentary person start by taking a couple of brief walks during the day. If you’re someone who eats out frequently try to reduce the amount you eat out or opt for healthier choices with less calories. If you drink soda frequently try diet soda or add flavored electrolytes to your water instead. If you want to work out but are intimidated by the gym or just don’t know how then hire a personal trainer. All of these are generalized examples, but the point is to just get started by doing SOMETHING. Eventually these small changes will build momentum and will lead to greater changes if you just sustain them.
If you are ready to take the leap and make changes to your life, I’ll offer a few specific suggestions as to where you can start.
- MOVE: Take a few brief walks throughout your day, I like 10-minute walks after breakfast, lunch, and dinner. Take the stairs instead of the elevator. Buy a device that will track your steps and try to hit 7k-10k steps per day.
- TRAIN: You NEED to train your body in some fashion especially as you age. This can be swimming, yoga, cycling, martial arts, or whatever you enjoy that gets your body moving. However, I HIGHLY recommend weight training at least 2-3 times per week. Weight training builds and maintains muscle. This is important because having muscle will reduce chance of injury, reduce all-cause mortality, and the more muscle you have the more calories you will burn at rest.
- PROTEIN: This is extremely important and most people do not eat near enough protein. Protein plays a critical role in building and repairing muscles, bones, skin, and organs. It is also the most satiating food you can eat, meaning it will make you full faster and keep you full for longer. Some good sources are lean cuts off beef, lean ground beef, eggs, salmon, chicken breast/thighs, greek yogurt, and whey protein. I recommend 0.8-1g of protein per pound of bodyweight.
- WATER: This should go without saying but water intake is also extremely important. So many people do not drink enough water, or they drink things like tea or soda and think they are hydrated. This could not be further from the truth. Stop drinking these sugary drinks and drink water instead. You will greatly reduce your overall calorie intake and you will feel noticeably better with time. I recommend at least 2-3 liters of water per day.
- FRUITS & VEGETABLES: Eat a couple servings of fruits and vegetables daily. They provide vitamins, minerals, antioxidants, fiber, and will help hydrate you. These foods can lower your risk of heart disease, certain cancers, and other chronic diseases.
- EDUCATION: This may be the most important factor in determining your long-term success. There are numerous resources at your fingertips to help you learn about nutrition, training, and health. The problem is most people are lazy and just want it done for them. Get on google, get on YouTube, or if you need more hands-on accountability hire a coach you trust to help you on your journey.
I hope this helps some of you begin your fitness journey!
For more detailed information on a variety of topics you can subscribe to my substack newsletter.
No responses yet