What can you do to start your Fitness Journey Today

00:00:00 Speaker 1: have you been stuck in? I need to start mode forever. Have you been saying I will start exercising from one day or let's say it's high time. I need to start dieting now. And you have been saying that again and again for months and years together. Then you are not alone. It's the story of almost everybody. And believe me, I was like that until eight years back. In this episode, I'll help you with six steps, which you can take immediately and start your fitness journey today. 00:00:28 Speaker 1: Mascara and welcome to the Stronger Men project. If you want to be a better man, become a stronger fitter and a better looking version of yourself and fulfil your fullest potential in all areas of your life. You have come to the right place. I'm also on the same journey. I'm your host. Others Desai, a mechanical engineer, turn fitness coach and a gym winner. And here I'm going to share my knowledge, experience and lessons and also bring on experts and achievers who can help us all win together. Get ready and let's dive into today's topic. 00:00:56 Speaker 1: So I need to start mode. This is nothing new to anybody, and I'm guessing for you, too. It is not new. You have thought of starting your fitness many, many times over 00:01:06 Speaker 1: every time the thought comes to your mind. You think of starting it on Monday. Or let's say if it is almost close to the end of the month, you think, let's start it on first of the month 00:01:16 Speaker 1: or if it is the end of the year, you think next year resolution will be my fitness so many times. What happens is you really want to do it sincerely. But immediately starting it seems like a lot of commitment seems like a lot of work, and you push it to a further date. This happens because there may be two things at the play. One thing is, you may not know what to do and how to start, 00:01:38 Speaker 1: and it may be overwhelming because of a lot of information available. Or you may not be ready to commit hours and hours of, uh, your time for exercise or the discomfort that comes with changing your diet and lifestyle. Or it may also be the case that you have done it earlier and failed again and again and again. You don't want to fail again. You just want the time to be perfect. Everything has to be in favour of you starting your fitness lifestyle, right? 00:02:06 Speaker 1: These are few of the things, and you may also be very busy and overwhelmed with your work, and you may not have time to think about it or, let's say, take a decision to start doing it. 00:02:16 Speaker 1: But today, in this episode, I'll give you six simple steps, which you can implement immediately and start your fitness journey. Before I give you the six steps, I want to tell you that a fitness lifestyle need not be very, very hectic. You need not spend hours together in the gym. You need not make elaborate changes to your eating habits and lifestyle. You need not restrict all the favourite food items you like to eat. It can be as simple as making few changes and sticking with it for long enough time. 00:02:45 Speaker 1: And as you go, continue to make changes and keep moulding your lifestyle to a fitter and healthier one. OK, with that, let's start with step number one step number one is do your time audit. Just sit down and maybe use a notepad and pen and list down what you do with your time, what time you wake up, what time you work and all the daily commitments which are necessary in your day. And with that, you'll be able to identify what are your 00:03:13 Speaker 1: personal time or the spare time where you can fit your exercise routine? And one thing I suggest you to do is fix your bed time and wake up time immediately. Once you fix that, now you have to fix your working hours what time you go to work and what time you come back. And the time remaining between these commitments is where you can fit your 20 minutes of daily exercise. You don't have to allocate one hour or two hours for your exercise. If you're in a starting stage, 00:03:40 Speaker 1: even doing 20 minutes of exercise is more than enough, and this 20 minutes has to be in a time where you are sure that you will be able to give this 20 minutes for your exercise. Let's say if you're someone who is busy and you don't know what time you return home, let's say your evenings are not certain that means morning is the time for you. Fix those 20 minutes, which you can definitely make it every day and then start doing whatever you can. 00:04:05 Speaker 1: You don't really need to have a gym membership or some other fitness class or something. All you need is 20 minutes and anything you can do immediately. It may be a walk, or it may be a run. Or it may be a body weight exercise, like a few sets of push ups and few sets of body weight squats. Or it may be something like a sur in a mascara or any other yoga. When I started, I started with few sets of push ups, bodyweight, squats and a few rounds of sur in a Musca. 00:04:35 Speaker 1: That is how I started. 00:04:37 Speaker 1: The second step is to fix your eating routine, what time you have your breakfast, your lunch and dinner. And I also highly recommend you add a healthy evening snack in between because the time between the lunch and dinner is the longest. And most of the people tend to sleep in these evening hours where they feel hungry and they grab something which may be unhealthy. At that point of time, so fixing a healthy evening snack will help you avoid unhealthy and uncontrolled snacking. 00:05:05 Speaker 1: And the importance of fixing uh, eating routine is this that if you continue to eat at the same time on a daily basis, your body is adjusted to those times, and you'll normally feel hungry during those times only. But if your routine is not fixed, you can never say when you will get hungry and, uh, how hungry you will get. 00:05:24 Speaker 1: This is a way to control your hunger and be in charge of what you eat. The third step you can take is you can start eating a lot of vegetables in your diet vegetables because they are rich in micronutrients like vitamins, minerals and trace metals. They are full of fibre and low in calorie and very, very filling. 00:05:44 Speaker 1: What this does is when you eat a lot of vegetables, you'll be forced to eat less of other things, and the overall calories of your meal will go down. And if you're someone who is trying to lose weight for a very, very long time, vegetables are your friend and so are fruits, which you can add in your evening snack along with few nuts or a glass of milk, and maybe a protein shake if you're into it. 00:06:06 Speaker 1: The fourth step you can take is reduce cooking oil and fried food items. Why, I say this is because cooking oil is just a medium of cooking and there is nothing healthy about it. It's just a cooking medium, 00:06:18 Speaker 1: and we tend to use a lot of cooking oil and also, if you are eating a lot of fried food items, the fried food items have soaked in a lot of oil, and oil is very, very high in calorie. That is why reducing cooking oil and fried food items will reduce your calorie intake without affecting your satiety. Much step number five is to carry a one litre water bottle with you all the time. 00:06:42 Speaker 1: This is because a lot of people struggle with drinking enough water. You may be very busy in work, and you keep on working and working and forget to drink water. 00:06:50 Speaker 1: You may not have enough time to go to the water. Philtre and, uh, drink water periodically. That is why having a bottle of water in front of you will always be helpful to you so that you can keep on sipping on water. And if you finish 2 to 3 bottles of, uh, water every day, that will be 2 to 3 litres of water apart from what you drink otherwise during your, uh, meals And, uh, when you wake up that will fulfil your water requirement. And, uh, 00:07:15 Speaker 1: as you know, water is very important. It is important that you stay hydrated, and sometimes what happens is if you are thirsty and dehydrated, it may manifest as hunger, and you may end up snacking on something which is unhealthy and very high in calorie. But drinking enough water will reduce those events and, uh, overall keep you hydrated and 00:07:34 Speaker 1: keep you feeling good. That is why drinking water is important, and having a bottle in front of you will always help. And the step number six is very, very important because the first five steps I've given you will only help you start. But it may not give you the actual results, which you are expecting. It is only meant to get into a habit. And of course, it may help you to reduce some weight and start feeling better. And a slightly fitter version of yourself. 00:08:01 Speaker 1: But in the long run, you need a plan. You need a specific fitness goal, and the step number six is to 00:08:08 Speaker 1: think about your long term fitness goal. What do you want to achieve in your fitness journey? And once you fix that, you will have an idea what to research on. And that is where you have to start researching on what kind of exercise you have to do, what kind of diet you have to do specifically. And what is the commitment required to achieve that goal in the long run. 00:08:30 Speaker 1: And if you're someone who doesn't have the time or patience to research, you can always hire a coach or a trainer. Or you can join a gym and get into a coaching programme if it is available in the gym. 00:08:41 Speaker 1: And if you're someone who wants to start your fitness journey immediately and need some help, I offer some free and paid courses, webinars and workshops and uh, 1 to 1 coaching. If you want to know more about my offers, you can, uh, join a free WhatsApp group called Ticket to Transformation, the link to which is in the description. Click on the link and get into the WhatsApp Group so that you can, uh, explore what I can offer you in your fitness journey. 00:09:07 Speaker 1: I hope this episode was useful and valuable to you if you found it valuable. Please let me know in the comments. And if you have any doubts and questions, definitely put them in the comments. I'll be very, very happy to answer those. And if you're still not subscribed to this channel, please subscribe. And please do share with your friends, family and colleagues who might get benefited from this. Thank you for watching this episode till the end. I'll see you in the next one. This is others always here to help you become the best version of yourself.