Health and fitness is a never ending battle. Do you want to be on the side that keeps pushing and keeps trying to achieve no matter how much you really don’t want to? Do you want to be the guy in that magazine, in the wrestling ring, or on the TV that looks spectacular with his shirt off? (Unless you’re a lady reading this, then replace that with lady versions.) Do you want to succeed when everyone else around you says “eh, I’m healthy enough” and then they die from being fat? Then you’re in the right place.
Welcome to the battle.
Where do I start? This is the third column, I don’t need to “start.” I need to ask you if you’ve been eating healthy. Do I? Have you? If the answer is “no,” again, you need to set your foundation that you build upon and not just “hope you lose weight.” Eating is the single most important thing you need to do in order to get fit. Everything begins with a solid diet.
So far, I’ve covered healthy eating (a solid diet, not “a diet” but a solid diet). I’ve also covered getting moving, even if you’re just walking. I’ve even mentioned that running and biking are options. If you’ve been waiting for me to talk about actually working out, you’re in luck… this is the column.
I’m going to concentrate on the single most important part about working out: habit. Make working out a habit.
A habit is not “I don’t feel like going to the gym today, I’ll skip it.” That’s an excuse. If you want to move your “off day” to accommodate that spur of the moment change, that’s different, but you need to make going to the gym a habit. Going to the gym should be a way of life, not something you just kind of do once in a while.
You can create a habit, according to experts, in 21 days. In other words, you need to make going to the gym a habit for at least 21 days. You won’t even start to see positive results by going to the gym on a regular basis for at least 3 or 4 times a week for the three weeks. That’s 21 days, 3 to 4 times a week. If you can do math: that’s 9 to 12 times of going to the gym. Now I’ll tell you how to make that work.
If you’re a beginner, don’t dive in with 4 times right off the bat. When you go in, don’t lift as much as you can. Start a week with twice… two times the first week. Maybe even do that two weeks… then jump it up to three, then jump it up to four. If you’re really serious about working out, go up to six, but don’t do more than your body can handle… it WILL let you know, too.
If the gym isn’t a habit, you can fall off the wagon and spend a month away from the place that is making you healthy. I recently got back into the gym after six weeks… week one? Three days. After I get another week under my belt of three days, I’ll go back up to four. I’d like to do six again but I know that isn’t likely, not with my current work schedule. But at least I’m going.
You should start small… make it a habit… and for the love of Groot, eat healthy! You can’t call it a “cheat meal” if you’re doing it better than 10% of the time.