Exercise and healthy eating could be overwhelming, and many people like me back then, didn't have a clue of where to start and what to do first. These are not the most complete guide to have a healthier life, but these are the simplest and most useful steps to begin with. Here, I tried to give a No BS steps that I myself follow all these months to get healthier, have more muscles, and lost 24.5kg (yes, it is still going down yay).
1. Get a Medical Check Up
The first step to improve everything is to know your current data and situation. So, to improve your health and activity level, start with knowing where you are at now, and get the real time numbers, as simple as that.
2. Find One Thing That You Like And Can Do Daily
Step 2 is to find one exercise and one food (for breakfast) that you enjoy, can do or make everyday with minimal effort, and suitable for your daily routine. Just start and stick with it for 3 months, the rest will follow.
3. Get A Tracker Tool
It can be step counter for walking, but I would suggest a smart watch or smart ring that could link to a health and weighing tool, and could show your visceral fat, sleep quality, etc. It would be a good investment in the long run.
4. Do What You Can With What You Have
just do the action first in a small scale, with whatever you have and however you can, while learning and adding more knowledge. Don't wait till you understand everything, to act is what makes the difference and bring in results. Just start small like: walk 3000 steps/day, or to cook eggs for breakfast, and such. You'll be good. Just making yourself familiar with the new habits, first.
5. Read Books, Watch Videos
Keep educating yourself, upgrading your knowledge, and improve your result. Note that I said; read books and watch videos, but not hire a Personal Trainer (yet) or join a healthy food catering. When you have a PT at the beginning, usually you will just follow what the PT said, take it as the ultimate truth, without having the proper knowledge to make a better judgement. You won't really educate yourself well. The same goes with healthy catering. I find it as crucial for us to have the basic knowledge before we rely on others and let them rule our routines.
6.Get Proper Tools & Training
At this point, when you already take action, have some discipline to make it as daily habit, and have basic knowledge about what you're doing, then yes it's time to get proper tools and a proper training. You can hire a PT and discuss about your routines. The same goes with food; it's time to invest on good reliable cooking tools for the kind of food that you'll eat daily or cook a lot.
7.Find Your Sweet Spot
Always listen to your body and adjust your routine. Find your sweet spot; on exercise means a routine that fits what you need and gives the best result with the optimal effort and minimal recovery time. How many sets, reps, and how long should you exercise, that benefits you.
With Food, your sweet spot would be; that one yummy healthy menu that you could eat daily, easy to make, less prep and clean time, and still fulfilling and meeting your macro goals.
8. Make It Lifestyle
Now that you already find what works for you and that you could stick with it for 3 months, well done. You have a set of a better lifestyle soon. Keep maintaining the rhythm, steady and improve to make it more sustainable.
At this point, usually you are eager already to game up your routines, to learn and improve your results more. You might wanna say hello to the new you.
Hope this helps you!
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