Do’s and don’ts of your fitness journeys: A shortcut of what you’ll learn over a decade

Wellbeing

Embarking on a fitness journey is exciting and full of dreams of sculpting muscles, completing marathons, and being strong.

But through this journey, your goals will shift, and you’ll realize it’s about much more than sculpted muscles, toned bodies and running far. The lessons you’ll gather over the years can be condensed into actionable insights, saving you time, effort, and setbacks. Herein lies a deep dive into what truly works and how to navigate the complexities of fitness without falling for myths or fads.

DO define your “why”

Why are you doing this? Your “why” has to be really personal. Whether it is to increase your energy level, to maintain longevity, or because you want to feel better about yourself, knowing the core reason gives direction and staying power to your journey. Otherwise, it will be very easy to lose steam once the initial excitement settles down.

Actionable Tip: Write down your goals and go over them regularly. They will change, and that is fine. Paying attention to your whys keeps you on track. A well-defined “why” also helps you prioritize your fitness amidst competing demands like work, family, and social obligations.

DON’T chase perfection

Just Stop! One of the biggest pitfalls in fitness is striving for perfection. It is a silly unattainable goal which will drive you crazy which inturn is bad for your mental health. It will send you down roads that will achieve the opposite of a healthy body and mind. Curveballs will be thrown, and life will happen; you will miss workouts, get injured, or get off track with meals. These moments don’t define your journey; it does affect your consistency.

Actionable Tip: Be flexible. Shoot for better, not perfect. It’s not the day you miss at the gym that will get in the way of your progress; it’s the weeks you stop going because you feel too guilty or burnt out. And remember, resilience is about how you respond to setbacks, not how you avoid them

DO strength training

Strength training is the Alpha and Omega of exercise. If you thought it was just for Arnold and his friends, you are wrong. It’s important for building muscle, supporting bone density, and enhancing metabolic health. Long-term, strength training improves posture, reduces injury risk, and contributes to functional fitness, enabling one to move and perform daily activities with ease.

Actionable Tip: Start simple. Master the basic movements – squats, deadlifts, bench presses – and do them with proper form. Work your way up in weights as your strength improves. Don’t be afraid to consult a trainer early on for proper form; it’s a small investment that prevents injuries and sets a solid base for development. Heavyweights are your friends.

This doesn’t mean going all in on day one, but as you improve your strength, looking into progressive overload can be very beneficial. It is best to consult a trained professional to avoid injury.

DON’T ignore recovery

Recovery is not a luxury, it’s a necessity. Your muscles are repaired and grow stronger during rest periods. Too much training leads to fatigue, injuries, and mental burnout.

Actionable Tip: Stress that at least 7-9 hours of sleep per night is important, and so is the scheduling of rest days. Use techniques to aid in muscle recovery: foam rolling, stretching, or yoga. Gold plunges have gotten a lot of traction recently – the truth is that a cold shower is also beneficial – along with a sauna or a steam bath.

Be aware of the first signs of overtraining: persistent fatigue, irritability, or decline in performance. If any of these happen, re-evaluate your schedule and adjust it as necessary.

DO prioritize nutrition

You can’t out-train a bad diet. Nutrition is the foundation on which your fitness journey stands. It’s not about restrictive diets – you will be happy to hear that carbs are not your enemy anymore – it’s about nutritionally balanced meals that support your workouts and overall health.

Actionable Tip: Stick to whole foods – lean proteins, complex carbs, healthy fats, and a ton of vegetables. Log meals for a couple of weeks to understand your eating habits and calorie needs. Eat out and learn to work menus to find options heavy in protein and veggies that’ll keep you on track and not feeling deprived.

DO realise the power of habits – essential

Fitness is less about dramatic, short-term changes and more about sustainable habits. You might feel motivated in the beginning, but discipline and habits are what will keep you on track.

Actionable Tip: Start small. Commit to a 15-minute daily workout or upping the ante with a healthy breakfast. These small wins add up over time, building momentum. Employ technology-fitness apps or smartwatches to remind you and track your progress to make consistency easier.

DO invest in supplements wisely

Supplements can enhance your results in fitness, but they’re not magic. They actually come in to complement a good diet and training regimen when used correctly. The bottom line is to ensure first that whatever supplement you try does indeed support your goal, without compromising health.

Proven Supplements: Longevity and Performance Enhancement

• Protein Powders: Ideal for meeting daily protein goals, especially if you’re on the go.
• Creatine Monohydrate: Decades of scientific research back up creatine as a substance that improves strength, power, and recovery after muscle damage. Of high quality, such as Naturecan Creatine Monohydrate, it works and does not contain impurities. An alternative option is Creatine Chews by MuscleTech, which offer the same proven benefits in a convenient, chewable format that makes it easier to stay consistent with supplementation.
• Omega-3 Fatty Acids: Healthy joints, reduction of inflammation, and a healthy heart.
• Vitamin D: This is one of the most important vitamins because it maintains bone health and immune function, especially when someone does not spend enough time in the sun.
• Magnesium: Helps relax the muscles and recover while sleeping.

Actionable Tip: Consult your health professional first before taking any supplement, get most of your nutritional needs from whole foods. Always pay attention to what your body says and adjust supplementation as necessary.

DO beware of quick fixes or fads

From detox teas and waist trainers to extreme diets promising great results in minimum time, myths run full circle in the fitness arena. Most result in frustration and burnout or even endanger health.

Actionable Tip: Be prepared, though, to stick only to evidence-based practices, being leery of any product or programs that sound too good to be true. Educate yourself, walk the road for a bit before jumping on the bandwagon of the newest health fad.

DO a variety of workouts

Doing the same workout over and over again will lead to plateaus and boredom. Mixing it up keeps things interesting and challenges your body in new ways.

Actionable Tip: Mix up your workouts: strength, cardio, yoga, or martial arts. Change the variables in your training sets, reps, and intensity every few weeks so you don’t get into a rut. Trying new activities, such as rock climbing or dance, can be another great way to re-ignite a passion for movement.

DON’T underestimate mental health

One of the biggest improvements you’ll notice in this journey will be your mental health. Keep it on track, don’t fall into a pitfall of obsessing over your body and what you eat. Rather enjoy the journey. Your mind plays a big role in your journey to fitness. If unchecked, stress, anxiety, and self-doubt can quickly derail any progress made.

Actionable Tip: Incorporate mindfulness practices into your daily routine, whether through meditation or journaling. Setbacks are very normal and aren’t reflective of your character. Engage in activities that lift your mood, whether it be a nature walk, team sports, or group classes of any kind.

DO track your progress beyond the scale

The number on the scale doesn’t tell the whole story. Non-scale victories like improved stamina, better sleep, or enhanced mood are just as important. Before-and-after photos will change your whole perspective.

Actionable Tip: Keep a workout journal where you log workouts, strength improvements, and how you feel. Take progress pictures and take measurements of key metrics like body fat percentage and waist circumference. Celebrate your achievements in the form of heavier weights or longer runs, which, for many, may be more important than changes in body weight.

DO learn from setbacks

Injuries, plateaus, and failures are all just part of the process. Instead of being roadblocks, they should be treated as opportunities for learning and growth. 

Actionable Tip: Look back at setbacks for what you could have done differently – how you could have adapted. Seek expert advice from coaches or physiotherapists where needed. And in time, the way you bounce back will be one of your biggest strengths.

This journey is a very personal one and keeps on evolving. By keeping these do’s and don’ts in mind, you may avoid common pitfalls and fast-track your progress. After all, the aim is not merely to change one’s body but to bring forth a life that nurtures the mind, body, and soul.