Fitness is not a destination, but a journey. It is a process of improving your physical and mental well-being through regular exercise, healthy eating, and positive mindset. Whether you want to lose weight, build muscle, improve your endurance, or just feel better in your own skin, starting a fitness journey can be one of the best decisions you ever make.
But how do you start? How do you set realistic goals, choose the right workouts, and stay motivated along the way? In this blog post, we will share some tips and advice on how to start your fitness journey and make it a success.
1. Define your why
Before you start any fitness program, you need to have a clear reason why you want to do it. This is your motivation, your driving force, your purpose. Your why will help you overcome challenges, stay focused, and keep going when things get tough.
Some common reasons why people start a fitness journey are:
- To improve their health and prevent diseases
- To boost their confidence and self-esteem
- To look better and feel more attractive
- To relieve stress and improve their mood
- To challenge themselves and learn new skills
- To have fun and enjoy life more
Whatever your reason is, make sure it is meaningful and personal to you. Write it down somewhere you can see it every day, such as a journal, a sticky note, or your phone wallpaper. Remind yourself of your why whenever you need some extra motivation.
2. Set SMART goals
Once you have your why, you need to set some specific goals that will help you achieve it. Goals are the milestones that will mark your progress and keep you on track. However, not all goals are created equal. Some goals are vague, unrealistic, or hard to measure, which can lead to frustration and disappointment.
To avoid this, you need to set SMART goals. SMART stands for:
- Specific: Your goal should be clear and well-defined. For example, instead of saying “I want to get fit”, say “I want to run 5K without stopping”.
- Measurable: Your goal should be quantifiable and trackable. For example, instead of saying “I want to lose weight”, say “I want to lose 10 pounds in 3 months”.
- Achievable: Your goal should be realistic and attainable. For example, instead of saying “I want to run a marathon in a month”, say “I want to run a 10K in 3 months”.
- Relevant: Your goal should be aligned with your why and your values. For example, instead of saying “I want to lift heavy weights”, say “I want to build strength and endurance”.
- Time-bound: Your goal should have a deadline or a timeframe. For example, instead of saying “I want to run faster”, say “I want to run a mile in under 10 minutes by the end of the year”.
Setting SMART goals will help you stay focused, motivated, and accountable. You can also break down your big goals into smaller sub-goals that are easier to achieve and celebrate. For example, if your goal is to run 5K without stopping, you can start by running 1K without stopping, then 2K, then 3K, and so on.
3. Choose the right workouts
There are many types of workouts you can choose from depending on your goals, preferences, and fitness level. Some of the most popular ones are:
- Cardio: Cardio exercises are any activities that raise your heart rate and improve your cardiovascular health. They can help you burn calories, lose fat, improve your endurance, and lower your blood pressure and cholesterol levels. Some examples of cardio exercises are running, cycling, swimming, jumping rope, hiking, dancing, and aerobics.
- Strength training: Strength training exercises are any activities that use resistance to build muscle mass and strength. They can help you tone your body, increase your metabolism, enhance your posture, and prevent injuries. Some examples of strength training exercises are lifting weights, doing bodyweight exercises, using resistance bands, and doing yoga or pilates.
- Flexibility: Flexibility exercises are any activities that stretch your muscles and joints and improve your range of motion. They can help you prevent stiffness, improve your balance, reduce stress, and prevent injuries. Some examples of flexibility exercises are doing static stretches, dynamic stretches, foam rolling, and doing yoga or pilates.
You don’t have to stick to one type of workout; in fact, it is beneficial to mix them up and do different kinds of exercises throughout the week. This will help you work different muscle groups, avoid boredom, and prevent plateaus.
To choose the right workouts for you, you need to consider your goals, preferences, fitness level, and availability. You can also consult a fitness professional, such as a personal trainer or a coach, who can design a customized workout plan for you based on your needs and abilities.
4. Create a routine
Having a routine is essential for starting and maintaining a fitness journey. A routine will help you establish a habit, create consistency, and avoid excuses. A routine will also make it easier for you to plan ahead, prepare your equipment and clothes, and schedule your workouts around your other commitments.
To create a routine, you need to decide:
- When: Choose a time of the day that works best for you and your lifestyle. Some people prefer to work out in the morning, some in the evening, and some in between. The best time is the one that you can stick to and enjoy.
- Where: Choose a place where you feel comfortable and motivated to work out. It can be at home, at the gym, at a park, or anywhere else that suits you. The best place is the one that is convenient, accessible, and safe.
- How long: Choose a duration that fits your schedule and your goals. It can be as short as 10 minutes or as long as an hour or more. The best duration is the one that allows you to complete your workout without feeling rushed or exhausted.
- How often: Choose a frequency that matches your fitness level and your goals. It can be once a week, twice a week, three times a week, or more. The best frequency is the one that challenges you but also gives you enough rest and recovery.
Once you have decided on these factors, write them down in a calendar or an app and stick to them as much as possible. Try to make your workouts a priority and treat them as appointments with yourself. If you have to miss a workout due to unforeseen circumstances, don’t beat yourself up; just reschedule it for another time.
5. Track your progress
Tracking your progress is important for keeping yourself accountable, motivated, and inspired. Tracking your progress will help you see how far you have come, how much you have improved, and what areas you need to work on. Tracking your progress will also help you celebrate your achievements and reward yourself for your hard work.
There are many ways to track your progress depending on what you want to measure. Some of the most common ones are:
- Weight: You can use a scale to measure your weight in pounds or kilograms. However, weight alone is not a reliable indicator of fitness or health, as it can fluctuate due to various factors such as water retention, muscle gain, hormonal changes, etc. Therefore, it is better to use weight as a general guideline and not as a sole measure of success.
- Body fat percentage: You can use a body fat analyzer or a caliper to measure your body fat percentage, which is the proportion of fat tissue in your body. Body fat percentage is a more accurate indicator of fitness and health than weight, as it reflects your body composition and how much lean mass you have. A healthy body fat percentage ranges from 10% to 20% for men and from 18% to 28% for women, depending on age and activity level.
- Body measurements: You can use a tape measure to measure your body parts, such as your chest, waist, hips, thighs, arms, etc. Body measurements are a good way to track your changes in shape and size, especially if you are losing fat and gaining muscle. You can also use your clothes as a reference; if they fit better or looser than before, that means you are making progress.
- Performance: You can use a stopwatch, a tracker, or an app to measure your performance in various exercises, such as how fast you can run a mile, how many push-ups you can do in a minute, how much weight you can lift in a certain exercise, etc. Performance is a great way to track your improvements in strength, endurance, speed, power, and skill. You can also compare your performance with your previous records or with other people’s standards to see how you rank.
- Photos: You can use a camera or a phone to take photos of yourself from different angles and in different poses. Photos are a visual way to track your changes in appearance and aesthetics. You can also use photos as a motivation tool; by looking at your before and after photos, you can see how far you have come and how much you have changed.
You don’t have to use all of these methods; you can choose the ones that work best for you and your goals. You can also use a combination of them to get a more comprehensive picture of your progress. The most important thing is to be consistent and honest with yourself when tracking your progress. Don’t cheat, don’t lie, and don’t give up.
6. Enjoy the journey
Last but not least, enjoy the journey. Fitness is not only about the destination, but also about the journey itself. Fitness is not only about the results, but also about the process. Fitness is not only about the challenges, but also about the fun.
Enjoying the journey means finding joy and satisfaction in every step of the way. It means celebrating every achievement, no matter how big or small. It means learning from every mistake, no matter how painful or embarrassing. It means embracing every challenge, no matter how hard or scary.
Enjoying the journey also means finding what works for you and what makes you happy. It means choosing workouts that you like and that suit your personality. It means eating foods that you enjoy and that nourish your body. It means surrounding yourself with people who support you and who share your passion.
Enjoying the journey will make your fitness journey easier, more rewarding, and more sustainable. It will also make you happier, healthier, and more fulfilled.
So start today, start now, start your fitness journey. And enjoy it.