If you’re reading this, I take it to mean you are ready to start exercising. That’s awesome! Hang with me for a little while. This could change your life . I am going to give you a 5 step beginners’ guide to getting in shape to get you rolling!

There is nothing as natural as exercise. We all need it. We were meant to move. It is a critical part of our health and human experience. Sedentary lives causes serious problems, not limited to the physical body. It zaps our mental performance and emotional well being. Scientifically proven, exercise is without a doubt the best thing there is for curing ailments and preventing them from ever occurring. If you could synthesize exercise, it would be the most powerful drug ever to hit the market.

These steps are simple. Most people to do not follow them and that is why most people give up on their fitness goals. They want instant gratification and when they do not get it, they just forget about it. Follow these and I promise there is nothing that will stop you.

1. Mindset

Do not skip over this. This is the most important step. Your success is determined by your mindset. Exercise is work, so you are going have to be mentally prepared to give it your all, to do the work when you don’t feel like it, to push past the pain and be consistent long enough to make it habit. Keys for the right mindset

  • Focus on making exercise a habit. Your progress will come if you adopt an exercise routine and stick with it. This is helpful because it keeps your mind on the big picture.
  • Trust the process. Once you have started, put faith in the process. Do not doubt it. Just do it.
  • Understand it takes time to see results. Its great to have big goals but I have seen countless people give up because they did not see the success in the time frame they wanted.
  • Remind yourself why you are doing this. What’s your motivation? Want to feel more alive with great energy? Want to live past 100? Want to be able to keep up with your kids? Are you going through a divorce and want to get yourself back on the market? Going on vacation and want to look your best? Do not forget why you wanted to start exercising. This will keep you going.

Get your mind right first, then get after it!

2. Set Goals

Goal setting goes along with the mindset and motivation. This gives us direction. Like traveling somewhere, you do not have a destination in mind or the directions to get there, you won’t get anywhere. Your do not magically fall into success. I suggest setting small goals. It feels amazing accomplishing these small tasks. Before you know it you’ll be hitting milestones.

After setting your goals. Try reverse engineering in it. This will break down every step you need to get to your end goal, while giving you the many benchmarks that keep you happy.

3. Plan

If you are not planning, there’s no chance of reaching your goals.  You know the old adage; ‘you don’t plan to fail, you fail to plan’. Your fitness plan will consist of:

When you workout. Scheduling your workouts makes them a priority.

How often you workout. If you are brand new, I recommend 5 days of light cardio, 20-30 minutes. This can be walking, hiking, biking, elliptical, etc. And 2-3 days of 25 minutes of resistance training.

Meal prep. Start cooking in bulk on Sundays for the week. Prepare your meals and put them in tuber ware. Of all the healthy dietary habits to have this is number one!!! I can’t stress the value of this enough. It prevents you from overeating and making bad choices. Pick a meat, 2 servings of vegetables (greens preferably) and a small serving of carbohydrates like 1/2 a sweet potato.

What are you going to do for your workout? People struggle to know what to do.  This causes paralyses by analyses. My advice is to not over think it. Do some research on full body resistant training workouts that include basic exercises like pushups, rows, squats and lunges. It does not have to be complicated.

There are several great programs like Hitch Fit you can find online to put all of this together.  Since planning is such a critical component, I recommend considering the investment.  Having proven and professional program to follow helps ensure success tremendously.


4. Take Measurement To Track Progress

Measuring your progress keeps you on track. It shows you were you are improving which always feels good. I suggest weighing yourself, take before pictures, body fat, circumference measurements. What I like even more is testing your fitness in different capacities. How fast can you run/walk a mile? Can you make it a mile? How many pushups can you do on day one. Can you do a pullup? All of these are fantastic measures. There’s nothing like being able to do something today that you couldn’t do tomorrow. If you are making progress you are going to make progress with your body. These measures and goals are far more engaging than ‘I want to lose x pounds’. Put your focus on the performance trackers and you will see the changes in the mirror!

5. Start Today

The biggest mistake people make is waiting for the right time to start. Your won’t find more time and you definitely won’t find a better time.

I hope you found this blog helpful. If you have any input or questions please leave them below! Thank you for reading.

Contact me at clay@clayhendersonfitness.com