Starting is the Most Challenging Aspect

For me, the primary challenge was getting over the mental barrier. I was accustomed to pushing my limits, but after losing my strength and stamina, I felt discouraged about showing up if I wasn’t at my peak performance.

However, after reading several books, including the popular "Atomic Habits," I decided to hit the reset button. I began by jotting down my weekly goals, starting with modest targets that felt almost too easy to achieve.

My initial goal was to work out twice a week—whether at the gym or with a simple 20-minute run. It wasn’t anything extraordinary, but it was sufficient to help me reestablish a routine.

Accomplishing that goal early in the week motivated me to aim higher, gradually adding more workouts.

Setting smaller, manageable goals is crucial. If you set a lofty target of exercising five or more days weekly and inevitably fall short due to fatigue or lack of preparedness, it can be disheartening and lead to a complete loss of motivation.

By beginning with achievable goals, no matter how trivial they may seem, you can build confidence in your progress and keep the momentum going.

Finding Enjoyment in Exercise

As I began to frequent the gym more regularly, I realized that I wasn’t keen on heavy lifting or intense workouts. Instead, I sought alternative forms of exercise that I genuinely enjoyed.

Having played football throughout my life, I started playing once a week, which soon evolved into twice a week. Since I loved the sport, it felt less like a grueling workout and more like fun, despite the physical strain it often caused.

I also picked up table tennis every Saturday with a friend, which added another enjoyable activity to my routine. Sports offer a social aspect that can alleviate feelings of isolation that often accompany solitary workouts, especially in a gym setting.

Currently, I’m participating in sports 2–3 times a week while also dedicating time to the gym. My workout routine feels well-rounded. What’s next?

Nutrition: A Key Component

When trying to become more active, I recommend not stressing about your diet too much at first. Focus on establishing a consistent exercise routine. Once you have that down, you’ll likely gravitate toward healthier food choices without even realizing it.

After successfully integrating regular workouts into my life, I shifted my focus to nutrition. I personally practice intermittent fasting, where I refrain from eating for 16 hours and then have an 8-hour window to consume my meals—usually between 1 PM and 9 PM.

This approach has significantly benefited my body fat levels and improved my concentration at work before lunch.

Next, I aimed to reduce my intake of sugary drinks and other caloric beverages, although I’m still working on perfecting that aspect of my diet. If you feel mentally prepared, you might also consider doing a water fast once a month, where you refrain from eating for a day. Spring water with added electrolytes can be quite beneficial during this time.

Incorporating Exercise into Work

Lastly, I want to share a method for squeezing in workouts during your workday. This year, I set a personal goal of completing 30,000 push-ups, which breaks down to roughly 80 daily.

Since I have a desk job, every time I stand up for a coffee, snack, or any brief break, I do around 10 push-ups. By the end of the day, I typically reach my target of 80. This technique can be applied to any indoor exercise, providing an effective way to incorporate movement into your daily routine.

Conclusion

In summary, the key is to start small and establish attainable goals. Achieving these initial targets will encourage you to strive for a little more, fostering a positive mindset that propels you forward, step by step, until you reach the larger goals you envisioned.

This video, "From 0 to 5 Pullups in 22 Days (GUARANTEED!)", outlines effective techniques and strategies to help you increase your pull-up count, ensuring you build strength progressively.

The second video, "Go From 0 to 10 Pull-Ups In A Row (FAST!)", provides insights on how to quickly and efficiently reach your pull-up goals, emphasizing the importance of consistency and technique.