This week I want to talk about working out. Exercise is an integral part of my life and I am hoping I can convince you to include it in your routine(s) as well.
Full disclosure, I am in decent shape and I have been for over 10 years. I am always hesitant to prescribe routines and actions for people to “get in shape” because it is a delicate topic. For example, my current physique has a lot to do with the fact that I have a strict diet, and workout for at least 30 minutes 3 – 5 times a week. However, it also has a lot to do with my genetics and my 10 years of habit-forming. Before I hit 30, I could go several months without working out before doing 2 consistent weeks in the gym to return to great shape. Most people cannot do this. Even I cannot do this anymore, as my metabolism is not what it used to be.
Each of us has different genetics and physiology and this plays a huge role in our physical appearance. However, it is important to “know thyself” and adjust accordingly to get the best out of yourself. For example, if you know you gain weight easily when you eat poorly, then try scheduling cheat days infrequently and adhering to a strict diet the rest of the time.
Disclaimer: I am not a certified trainer or dietician. I am simply sharing what has worked for me and what I consider common sense.
If you want to start working out, I recommend some honest introspection followed by setting a realistic goal. You may start working out for different reasons. Most people work out for one of 2 reasons: to be healthier or to get in shape. The latter is often a smokescreen for the real reason—to look good naked. It is ok; this is a judgement-free zone.
Once you have a goal, write down that goal and keep it somewhere you can see it daily: the bathroom mirror, a journal, your phone, wherever makes sense.
There are millions of different workout routines that vary based on the desired goal. While this is an entire industry, this is a simple blog with 100 subscribers, so I will simplify while respecting the professionals. I am going to break the exercises into 2 main categories: Strength and Fat burning.
If you want to build muscle and gain weight, then strength exercises are for you. These involve lifting progressively heavier weights over time as your body adjusts. In weight-lifting, I have one cardinal rule:
Your form is more important than the amount of weight you can lift.
Start with smaller weights and focus on the correct posture and range of motion before rushing to brag about how much you can lift. No one cares. The amount you can lift will increase with consistency, so do not rush it. You are only competing against yourself.
You can find a sample strength exercise routine to start with here ⬇️.
Often called High-intensity interval training (HIIT), this is for those who want to “get lean” by shredding excess fat. These exercises often require lighter (or no) weights and higher repetitions. The goal is to elevate your blood pressure, sweat and burn fat in the process.
A sample workout is included in the Workouts document above.
For workout routines, there are plenty of free workouts on the internet and a simple targeted google search (now that you know your goal) will yield great results. I would hold off on paying for anything until you know what you’re doing.
With a goal and workout routine out of the way, you should build healthy habits to ensure you stick to the workout schedule. The sweet spot is finding workouts you enjoy. You might have heard of those aliens who experience “runner’s high” and gym rats talking about how amazing being in the gym feels. This may be you (lucky 😒), or you might be like me: I don’t enjoy working out. However, I know it is good for me, so I trick my body into doing it regardless of the valley of the shadow of excuses I can line up in an instant.
Find a time that works best for you. Some people (like myself) prefer to work out early in the morning; while others prefer to work out after work in the evenings. It does not matter when you work out, just work out. Do not be seduced by some 5 AM club talk, or an article you read about how Warren Buffet works out at 4.30 AM daily.
You are not Warren Buffet, but you can still be rich and in shape, if you master yourself.
Pick a routine and stick to it. Our brains love routines and patterns which is why healthy routines can change your life. When planning your day(s), block out your personal time first before adding any work-related activities.
Prioritize yourself.
In your personal time, include time to exercise and stick to it. I work from home and one of the (several) things I do to ensure I work out is wearing workout clothes during my designated personal time. By doing this, I am reminding my brain that this workout outfit must be used for working out at some point. No matter what.
There will be days when you cannot work out. Those days are the most critical for habit formation. If you can work out on the day you do not feel like it, you have unlocked a new level in your self-mastery journey. However, if you must skip your planned workout for some reason, do some exercise. However small. For example, if you were supposed to run 5 KM, run 1 KM. If you were supposed to hit the gym for an intense weightlifting session, do 100 pushups.
Some exercise is better than no exercise at all
If you are ill, REST. Be kind to yourself.
At this age, we all know the foods that are good for us and those that are not. Again, food and nutrition is a complex topic with hundreds of diets and techniques out there. However, it can be simpler. If you want to gain weight, consume more quality calories than you burn. If you want to lose weight, consume fewer quality calories than you burn. Eat more proteins, fruit and vegetables.
I have only 2 meals a day: breakfast and dinner. In between those 2 meals, I drink a minimum of 4 litres of water.
Drink LOTS of water always. Often when you feel hungry, you are just dehydrated
For breakfast, I have a bowl of oats.
Ingredients:
– 1 cup of Quaker Oats
– 1 tablespoon of brown sugar/honey
– 2 cups of low-fat milk
– 2 sweet bananas
– Half a mango chopped into tiny cubes
For dinner, I have a plate of sweet potatoes (for portion, think the size of your first), Groundnut sauce, Greens, Avocado and a piece of chicken.
When I’m starving during the day, I snack on roasted Groundnuts or lightly salted popcorn.
The one constant is water. Buy a water bottle and drink at least 4 litres of water daily. Add lemon to spice it up if you have to but make sure you drink your water. If anything, the multiple trips to the restroom count as additional exercise because as my college professor used to say:
Sitting is the new smoking. Get up and move often.
The information I have provided is a good place to start; however, you may need to access different workouts to mix things or learn new exercises. I recommend following the following accounts on social media: On Instagram: @alt_lifestyle_health_fitness, @michaelcvazquez (he can be intense, but he has some good HIIT workouts if you browse his page), @mattycfox (great for at-home HIIT workouts), @steph.derby_fitness. On YouTube: Rowan Row (here is one I do on some mornings), THENX (another morning HIIT) and myself, Shem Opolot. I made a workout video this week. Check it out here: ⬇️. You can follow along and save it to do it whenever you want.
Good luck on your journey to being your best self. Let me know if you have any questions, comments or concerns.
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Have a great week!
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