Fitness is a multi-billion dollar industry. (And, to state the obvious, we’re a part of it). What that means is that there is a lot of information out there. What that means is that anything you want to know about fitness is available for free. And what that means is that a big part of getting in better shape is sifting through the information.
And although a pretty popular tactic is to talk about how everyone else is dumb, but this one person has the real secret, the truth is that the vast majority of what you’ll find works for someone, and it might even work for you. The problem is knowing what works for you, and then following through on being consistent with doing it.
So, with all that out of the way, here’s the step-by-step process I recommend for helping people go from total novice to healthy and consistent:
- Figure out a physical activity that you like, or that you’d like to try. Don’t spend more than 10 minutes on this step. You don’t have to nail it the first time. Yoga? Great. Walking? Fantastic. Martial arts? Awesome. CrossFit? Marvelous. (Note: It’s much more important here that it’s at least somewhat enjoyable than that it’s the “most effective,” whatever that even means).
- Find a coach who does that thing. I’ve almost never met anyone who wasn’t capable of doing one amazing workout on their own. But one amazing workout won’t change your health. Exercising week in, week out, month in, month out, for as many years as possible is how you change your life. The most important job a coach has is helping you follow through on your plan and stick with it for the long haul. Don’t worry about the credentials a coach has. Call them or zoom with them or meet with them and see if you like them. If you like them, you’ll be more likely to hold up your end of the bargain, and you’ll be more receptive when they hold you accountable (which is a big part of what you’re paying them for).
- Ignore what you could do to reach your goals and be realistic about what you’re willing to do to reach your goals. Sleeping 8-9 hours per night, walking 10,000+ steps each day, overhauling your nutrition, following a well-balanced program involving strength, cardio, conditioning, and joint health, doing journaling and mindfulness practices is a very effective way to change your life dramatically… if you do it. But that’s probably too much change. Whatever your coach asks you to do, be sure you can say yes with at least 80% confidence. If you can’t, be honest about it. A good coach cares much more about progress than perfection. Two days of training per week is infinitely better than zero.
- Show up. Don’t worry too much if you miss a day. It’s not the end of the world. If you miss two days in a row, flag it to yourself. If you miss three in a row, call or message your coach and ask for help following through or adjusting your plan. You’re not bothering them. This is their job.
- Trust the process (part 1). Smarter people than me have pointed out that people radically overestimate what they can accomplish in 3 months. Can’t do a pull-up yet? These things take time. Be patient.
- Trust the process (part 2). As much as people overestimate what they can do in the short term, they radically underestimate what they can do in 3 years. Discouraged because you’re only averaging half a pound of weight loss per week? That’s 75lbs in 3 years. Be patient.
- Ask your coach to help you with a way to monitor progress and adjust your plan as needed. This could be biometrics like body weight, muscle mass, measurements, or bodyfat percentage. It could be performance metrics like mile time or deadlift weight. It could be something subjective like a mood/energy journal. Reassess every 90 days. Sometimes that will mean changing programs. It might mean changing coaches or facilities. It might mean changing activities.
- Keep going for as many years as you can.
We walk people through this process at our gym. We can help you get started HERE.