“This year, I’m going to start working out and get in shape” – That was your resolution at the start of the year. Funny enough, that’s what you said last year. And the year before and the year before that too. Beginning your workout journey can be tough. It’s normal to feel some confusion as you ponder on the best workouts to do, how long to do them and how often you should do them, Some times, you’re able to start your journey. But you struggle to maintain consistency and then stop abruptly.

Thankfully, many people are able to get through the initial jitters of starting their workout and achieve perfect form. With the right guide and tips, you can achieve your desired consistency and get in the shape of your life. This article guides you to hit your resolution to start working out and get in shape.

starting fitness journey

Starting your Fitness Journey

Starting out is usually the scariest part of any fitness journey. It requires a lot of dedication, perseverance, endurance, commitment, and discipline. Most people are afraid to start when they think of all that is required, while some eventually give up along the way. However, this does not have to be the case for you. Here are some tips to help you start out well

1.   Making a commitment to yourself

This means that you make a promise to start and carry on your journey. A promise is a debt to be paid, so when you make such a commitment, you owe it to yourself to fulfill it, and you become able to push yourself further to reach your goals. Without full commitment, you cannot reach your fitness goals.

2.   Create a vision board

When starting a fitness journey, the most important thing is having a fitness goal and a vision board- what you aim to achieve. For example, if your fitness goal is to build your core muscles, your vision board and exercise routine should be drawn towards building the core muscles. Having a fitness goal will help you keep up when you at the verge of giving up. A vision board helps to prepare your mindset and mood for workouts. You can pen down your vision in your diary or sticky note where you can see it every day. In addition, you can add images of people that reflect your fitness goal to keep you motivated.

3.   Start small

Your favorite celebrities whose body and physique you admire all started small. There is no rough or fast way to get in shape. Starting small helps you build endurance for rigid and high-impact workouts. To maintain progress in your workout and build momentum, you need to start small. Over time, your body starts getting used to the routine, allowing you to increase the intensity of your workout.

4.   Remind yourself that something is better than nothing

It is common for people to want to give up after starting their fitness journey. When starting a fitness journey, you need to stay motivated. When you feel tired, stressed out or had a busy day, you need to remind yourself that something is better than nothing. You can do 5-10 minutes of yoga or a brisk walk before bed. It is better than doing nothing.

5.   Join a workout group

You can join a workout group in your locality or a gym to sign up as a member. This will help you stay motivated when you see other group members doing well.

6.   Practice mindfulness

When working out, you are not just developing your body but also your mind. Practicing mindfulness helps you stay mentally alert and tough when you feel like giving up. It trains your mind, helps you stay focused and develop a consistent exercise habit.

Starting out on a fitness journey can be scary for some and exciting for others. Following the above guide will help break the fear and keep the exciting moment alive until you achieve your fitness goal.

restarting fitness journey

Restarting your Journey

There are times when you start out successfully but then lose momentum and fall off your routine. in such a case, you will need to restart your journey to get in shape. While restarting a fitness journey may often feel like you’re starting all over, the experience is different. You must take great care to avoid the conditions that made you quit in the first place. Here are some helpful tips to help you restart your fitness journey

  1. Evaluate your past: understand the errors you made on your last journey, the circumstances that made you quit and how your body felt then. Then, make a renewed commitment to staying true to your new journey routine.
  2. Keep a log of all your activities: Ensure to record everything you do. Note how each activity makes you feel and tweak your routines to find something you can stick with
  3. Start immediately: procrastination hurts your progress. Take the decision to start your journey today.
  4. Set small, realistic goals: Like when starting new, start out small when picking up from where you left off. Give your body time to adapt to the new routines and build endurance.
  5. Create a supportive environment
  6. Keep nutrition at the forefront: Ensure your diet is right. Keep meals at the forefront. Prioritize healthy meals and workout-specific meals. In addition, you can look towards supplements that help enhance workout performance.
health benefits of being in shape

Health Benefits of Being in Shape

Aside from perfecting your physical form, working out and being in shape makes a lot of changes on the inside. Some of the benefits you gain from being fit include;

1. Reduces dementia risk

Exercise helps boost the mind’s function and energy, reducing the risk of dementia. Engaging in physical activities helps to improve cognitive function in aged people and reduces the risk of cognitive impairment.

2. Decreases your osteoporosis risk.

Exercises and keeping fit helps to reduce the risk of osteoporosis and maintain body mass. Engaging in exercises like weight-lifting, jogging, hiking, stair climbing, step aerobics, dancing and racquet sports helps bone maintenance.

3. Improves your sex life

Regular exercise increases libido and improves your sex life. During exercise, the brain produces endorphins that stimulate the release of testosterone, a hormone that stimulates sex drive. Besides its sexual effect, testosterone helps to reduce blood pressure and heart rate, improve digestion, and lower cortisol levels.

4. Prevents muscle loss.

Exercise helps in muscle growth. A combination of exercise and proper dieting helps maintain and increase muscle mass. In addition, exercise provides the body with the strength and endurance to function in our day-to-day activities.

5. Reduces stress, depression and anxiety

Exercising causes the release of endorphins, neurotransmitters that stimulate the brain, causing happiness and reducing depression and anxiety.

Workout routines to Get You in Shape

Beginner level workout routines

Beginner level workout routine

Day 1:

  • Chest workout: barbell benchpress- target 4 sets of 8 reps
  • Back workout: lat-pulldowns- target 4 sets of 10 reps
  • Shoulders workout: seated dumbbell press- target 4 sets of 10 reps
  • Back workout: lat-pulldowns- target 4 sets of 10 reps
  • Shoulders workout – Seated Dumbbell Press – target 4 sets of 10 reps
  • Legs workout – Leg Extensions – target 4 sets of 10 reps
  • Biceps workout – Barbell Bicep Curls – target 3 sets of 10 reps
  • Triceps workout – Triceps Rope Pushdowns – target 3 sets of 15 reps

Day 2:

  • Legs workout: Leg Press Machine – target 4 sets of 8 reps
  • Triceps workout: Overhead Bar Extensions – target 3 sets of 20 reps
  • Biceps workout:  EZ Bar Curls – target 4 sets of 10 reps
  • Chest workout: Machine Chest Press – target 4 sets of 10 reps
  • Back workout: T-Bar Row – target 4 sets of 10 reps
  • Shoulders workout: Lateral Raises – target 3 sets of 20 reps

Day 3:

  • Shoulders workout – EZ Bar Upright Rows – target 3 sets of 15 reps
  • Back workout – Close-Grip Pulldowns – target 4 sets of 12 reps
  • Chest workout – Cable Fly – target 4 sets of 10 reps
  • Legs workout – Lunges – target 3 sets of 10 reps per leg
  • Triceps workout – Skullcrushers – target 3 sets of 15 reps
  • Biceps workout – Hammer Curls – target 3 sets of 12 reps
workout routines

 

Intermediate Workout Routine for Men

Day 1:

Chest workout

  • Dumbbell Bench Press – target 3 sets of 10 reps
  • Incline Dumbbell Bench Press – target 3 sets of 10 reps
  • Chest Dip – target 3 sets of MAX reps

Triceps workout

  • Skullcrushers – target 3 sets of 10 Reps
  • One Arm Dumbbell Extension – target 3 sets of 10 reps
  • Tricep Extension – target 3 sets of 10 reps

Shoulders workout

  • Barbell Front Raise – target 4 sets of 12 reps
  • Dumbbell Lateral Raise – target 4 sets of 12 reps

 

Day 2:

Back workout

  • Wide Grip Pull Up – target 3 sets of MAX reps
  • Lat Pull Down – target 3 sets of 10 reps
  • Straight Arm Lat Pull Down – target 3 sets of 10 reps
  • Machine Reverse Fly – target 3 sets of 10 reps
  • Upright Row – target 3 sets of 8 to 10 reps

Biceps workout

  • Standing Barbell Curl – target 3 sets of 8 to 10 reps
  • Preacher Curl – target 3 sets of 10 reps
  • Incline Dumbbell Curl – target 3 sets of 10 reps

 

Day 3:

Quads, Glutes and Hamstrings workout

  • Squat – target 4 sets of 10 reps
  • Dumbbell Lunge – target 3 sets of 8 on each leg
  • 45 Degree Leg Press – target 3 sets of 12 reps
  • Leg Curl – target 3 sets of 15 reps
  • Leg Extension – target 3 sets of 15 reps

Calves workout

  • Standing Calf Raise – target 5 sets of 10reps
  • Seated Calf Raise – target 5 sets of 15 (of light) reps
advanced workout routines

Advanced Workout Routine For Men

Day 1:

Barbell Bench Press – work 5 rep max today

  • Set 1 at 50% – aim for 1 set of 5 reps
  • Set 2 at 60% – aim for 1 set of 5 reps
  • Set 3 at 70% – aim for 1 set of 5 reps
  • Set 4 at 80% – aim for 1 set of 5 reps
  • Set 5 at 90% – aim for 1 set of 5 reps
  • Set 6 at 100% – aim for 1 set of 5 reps

Incline Dumbbell Press – aim for 3 sets of 6-8 reps

Dips – aim for 3 sets of 6-10 reps

Pullups – aim for 3 sets of 5-8 reps

Pendlay Rows – aim for 3 sets of 6-10 reps

Pulldowns – aim for 3 sets of 6-10 reps

 

Day 2: Legs Workout

Squats: work 5 rep max on day 2

  • Set 1 at 50% – aim for 1 set of 5 reps
  • Set 2 at 60% – aim for 1 set of 5 reps
  • Set 3 at 70% – aim for 1 set of 5 reps
  • Set 4 at 80% – aim for 1 set of 5 reps
  • Set 5 at 90% – aim for 1 set of 5 reps
  • Set 6 at 100% – aim for 1 set of 5 reps

Leg Press – aim for 3 sets of 6-10 reps

Stiff-Legged Deadlift – aim for 5 sets of 5 reps

Hamstring Curls – aim for 3 sets of 6-8 reps

Calf-Raise – aim for 5 sets of 10 reps

 

Day 3: Shoulders and Arms Workout

  • Military Press or Dumbbell Press – aim for 3 sets of 6-8
  • Lateral Raises – aim for 5 sets of 10 reps
  • Barbell Curls – aim for 5 sets of 6-10 reps
  • Dumbbell Curls – aim for 3 sets of 6-10 reps
tips for best workout results

Tips for Best workout Results

  • Lift weights
  • Listen to music
  • Swap stretching for a dynamic warmup
  • Preface your workout with carbs
  • Do intervals
  • Drink water

Other natural ways to get in shape

  • Eat more protein
  • Eat more fiber
  • Try a probiotic
  • Get more sleep
  • Reduce stress

Conclusion

Working out can be scary and fun at the same time. However, staying motivated and focusing on your workout goal will go a long way in achieving your workout goal. In addition, you can add fun activities like listening to music during workouts to keep you alive and reduce boredom.

References

6 tips from a personal trainer for starting your fitness journey

The ultimate workout routine for men

6 tips to reset your fitness journey

Top ten benefits of keeping fit and healthy