Starting Your Fitness Journey
GET IN THE GYM!
Deciding to start your fitness journey is a significant step toward creating a stronger, healthier life as a man and improving your status in various areas. On the path to self-improvement, working out and enhancing your physical fitness is a foundational element that can lead to success in other aspects of life. As men, we carry many responsibilities in our roles as brothers, husbands, fathers, and leaders. To fulfill these roles effectively, we need to be at our physical best consistently.
Building an active and physically fit lifestyle is crucial for being consistently available to fulfill these roles. Regular exercise not only improves physical strength and endurance but also enhances cognitive function, problem-solving abilities, and self-image. This positive self-image boosts confidence and can have a ripple effect on all areas of your life. By committing to physical fitness, you set a strong foundation for overall well-being and personal growth.
Discipline and Routine
Having a consistent routine instills a strong level of discipline. Waking up every day and doing something challenging that pushes your limits is something many men avoid. By regularly engaging in difficult tasks, you not only improve your physicality but also build mental resilience. This approach to tackling challenges can positively impact other areas of your life, making you feel more capable and confident.
Confidence and Self Esteem
Feeling proud of how you look when you take off your shirt is a different level of confidence for a man. A positive self-image enhances your interactions with others and positively affects your relationships.
Longevity
Maintaining better functional fitness helps prolong life, prevent aging, and maintain independence in the long run.
Personal Journey & Tips
I used to be the skinny guy who got made fun of, and I started my journey with basics: pushups, pullups, sit-ups, and morning jogs. I gradually progressed to more strenuous exercises like bench presses, squats, and deadlifts. Starting with calisthenics is an excellent way to build a foundation before transitioning to more complex exercises. Consistent routines are powerful, helping not only your body but also developing your mind. Pushing your body to strenuous levels helps your mind associate these small wins with other challenging tasks associated with your daily life as well. A strong body supports a strong mind.
In today’s society, our sedentary lifestyles are a major concern. To combat the effects of this inactivity, I believe the best approach is to train like an athlete. Below is an example of a weekly exercise split inspired by my experience as a Division 1 football athlete, which helped me gain lean muscle and improve flexibility. This routine combines calisthenic exercises with heavy supersets for optimal results.
| Monday | Tuesday | Wednesday | Thursday | Friday |
Treadmill: 10 minutes sprints 30 sec sprint 30 rest build from speed 5-10 then 10-5 | 2-5 mins Jump Rope | Recovery: Stretching/ Light jog | Treadmill: 10 minutes sprints 30 sec sprint 30 rest build from speed 5-10 then 10-5 | 2-5 mins Jump Rope |
| Back Squats: 5×8-10 | Bench Press: 4×10 Dumbell Fly: 3x 8-10 | Jump Squats: 5×20 Walking Lunge: 5x15yds | Pushups 4×8-10 wide, regular, close grip Pullups 4×8-10 wide, regular, close grip | |
| Bulgarian Split Squats: 4×10 Weighted Squat Jumps 5×10 | Chest Flys: 4×10 Lateral Raises: 4×10 Pull ups: 4×10 | Single Leg deadlift w/ Barbell: 4×10 Hamstring curl with Ball: 4×20 | Dumbell press:3×10 Inverted rows: 3×10 Dips: 3×10 | |
| Hamstring Curl: 3×15 Calf Raises: 3×20 Wall sits: 4x 1min | Dips: 3×10 barbell curls 3×10 | Weighted Step ups 4×10 Box Jumps: 4×5 Weighted Calf Raises: 3×20 | Dumbell curls: 4×10 | |
| Abs/Stretch | Abs/ Stair step 10 minutes/ Stretch | Abs/ Stretch | Abs/ Stair step 10 minutes/ Stretch |