Today is the day to begin your health journey. It’s not a new year and it’s not tomorrow – it’s today. If you want to be healthy, you need to start today. You owe it to yourself to look and feel good so it’s time to stop procrastinating. Obviously, Rome wasn’t built in a day and you cannot just work out once and think you are okay. We need to establish a foundation. Let’s create a plan that we can stick to.
Step 1: What are your goals?
Do you want to lose weight? Do you want to gain muscle? Write down what goals you are looking to achieve. Perhaps you have short-term, mid-term and long-term goals that you want to reach. What are they?
Step 2: How are we going to achieve the goals?
This depends on what exactly your goals are. Do you plan on doing more cardio or more weight training? Maybe you want to do a combination of both. Refer to BodyBuilding.com’s Exercise Guide. Personally, I like to do 4 different exercises for chest, back and shoulders and 3 different exercises for biceps and triceps. Trial and error is the way to go – don’t get caught up in some complex supersetting workout, start with the basics and then go from there.
Step 3: Pick a time and stick to it!
Personally, I work out at 5 am about 3-4 times a week. For years, I used to work out at 730-8ish in the evening but I discovered that sometimes I just wasn’t able to get a good “pump” whether it was coming off of 8 hours of work and/or school. Find out what works best for you and stick to it. When I went full-time at my job, I discovered it was best to wake up at 4 am and hit the gym hard at 5am so this way, I could be home by 6, shower, eat breakfast and get to work at 8 am.
Step 4: You are what you eat:
Time to get real with your diet. Think about what you’ve had to eat over the last week. Chances are, you’ll be amazed at what you see and have eaten. Don’t try to justify anything – just write it down. Yes, a small order of fries at McDonalds counts as a meal! Consider how many times you’ve eaten fast food/junk food and add up the money spent. A real waste right? Start exploring more natural foods and less processed garbage food.
Step 5: Execute
Most often you’ll hear commercials promoting fitness equipment with the magic number of 20. 20 indicating the amount of minutes is all you need a day. I don’t necessarily agree with this – expect to work out for a good 30-45 minutes. If you stick to your time in Step 3 and establish a regular routine, you’ll be fine. Remember to switch up your workouts every 4 weeks or so to stay on target to reach your goals!