“The Journey of a Thousand Miles Begins With One Step.”
– Lao Tzu
The Importance of Exercise
To maximize your health, you must consume essential nutrients, have plenty of rest, and exercise regularly.
Depending on your fitness level, exercise could be as simple as taking a short walk to increase your heart rate and blood flow.
You don’t need an intense workout such as heavy weightlifting or high-intensity interval training (HIIT).
Regardless of your health goal, you must have the right action plan.
Don’t compare your body to others’ because everyone’s body is different.
Every man has his unique different genetics, health, and fitness history.
The only person you should compare to is your former self.
Look at your progress since you started.
Persistence and consistency are the two key factors for achieving your goals.
How to Break Through Your Plateau
After reaching a certain fitness level, your body will stagnate because it has adapted to those changes.
This is great if you are maintaining.
But if you want to break through the plateau, your body must experience a higher intensity or resistance of the same exercise.
This is when the process of progressive overload comes into play.
To get stronger and have more muscle for a particular body part, your body must experience a higher amount of resistance.
For example, if you can lift 125 pounds for your barbell military press (4 to 6 reps), but you want more strength and muscles in his shoulders.
Then you have to increase the weights on your barbell military press.
Along with proper macronutrients fueling and rest, you will experience an increase in strength and shoulder definition within months.
But the process could take longer if you want to increase strength while minimizing fat.
First, use the “bulking” process to gain muscle and fat, then use “cutting” process to maintain muscle while losing fat.
It’s difficult to selectively build muscle while not gaining fat.
However, it’s possible if you’re new to weightlifting.
Making Exercise Enjoyable For You
If your goal is to maintain optimal health, then performing enjoyable exercises such as your hobbies will be your most desirable and sustainable approach.
You’re more likely to exercise if you look forward to the workout because you find it enjoyable.
Such options might be a dance class, morning group hike, or a run with your dog.
One of my personal favorite hobbies is rock-climbing.
Although it’s challenging, I look forward to going to the rock-climbing gym because I find it extremely fun and engaging.
It’s both physically and mentally challenging because I have many ways of climbing to the top.
Working out with a partner can make your exercise session even more enjoyable.
You get to spend quality time with your workout partner while improving your health at the same time.
The accountability of having a workout partner motivates you both because neither of you wants to let the other person down.
Exercise is an excellent way to release endorphins, the “feel-good” chemical, in your body.
Similar to morphine, endorphins trigger a positive feeling in the body.
They also interact with brain receptors to reduce the perception of pain.
Regardless of your fitness level, there will be times when you don’t want to.
But a simple solution is by taking just the first step.
It could be as easy as putting on your running shoes if you resist going for a run.
Start by doing just a minute of that particular exercise and decide if you prefer to continue or not.
Chances are high that you will want to keep going and complete your workout.
The key to eliminating resistance is to design your environment so that it encourages the positive and healthy behaviors.
By reducing the number of steps that you have to take to start your exercise, the higher chances that you will do it.
Either having your workout clothes nearby in the morning or wearing them to bed the night before increases the chance that you will do that morning workout.
Please share this article with anyone who you think may find it useful.
If you have any questions and/or comments about exercise, please leave a comment below or send me an email.
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