DAY 4: Establish a Physical Fitness Plan
So what’s all the fuss about?
I’ll tell you — your body, and everything inside, is the literal and only reason you’re alive (a.k.a. — it’s important). And maybe I’m speaking for just me, but I want mine running like a perfectly tuned, masterful machine!
Like a Ferrari… do you want to drive a Ferrari? Yes… yes you do. (hint: so does your lady friend, think about it)
Sure, “you need to get in better shape,” is an annoyingly overused soap box preacher — but it’s true! We can always get better, and what better place to start? Plus, all the added benefits that come along with a general or elevated level of fitness: you’ll notice better moods, you won’t get sick as often, higher levels of productivity, etc… And to really drive the point home: there are thousands of articles written on the importance of physical fitness and it’s positive correlation to successful people. That’s great company to be in, folks.
Now, for you naysayers out there — I’ve heard ‘em all:
- “I don’t have time for fitness, I’m too busy.” (that’s a lame excuse, and you know it)
- “I hate working out.” (quit being stubborn, there’s some kind of physical activity you’ll enjoy, I promise)
- “I like my cake, and I get to eat it too, because I’m fat.” (by the way, how great is cake?)
- “I don’t care what I look like.” (that’s fine, well not really because you should, but it’s about being healthy too)
- “It’s not a beer belly, it’s my engine for this sex machine.” (who’s got two thumbs and is not a sex machine? That guy…)
- I could go on, if you have any more for me, share it the comments below!
We’re here to help. Whether you’re just getting started, or you want to enhance what you’re already doing, we have your back:
For Starters, Let’s Make Things Easy
Fitness plans scare a lot of people. Why, you might ask? Because they are usually made out to be way more complicated or time consuming than they actually are.
Don’t worry, we’re all about simplicity. And our time is very valuable, just like yours. So, we want to give you several concepts that are simple, time-savvy, and effective. We want to maximize our results without having to put a ton of effort into it.
IF YOU ARE NEW TO FITNESS: we don’t want to lose you after the comments below; I highly recommend you look into enrolling in a fitness-themed class next term. Most, if not all, campus recreational facilities offer classes for just about anything you can think of, fitness wise.
The Morning is Your Friend - any physical activity you do in the morning, opposed to the evening, will exponentially increase results. You’ll increase your metabolism for the entire day, feel more alert, and won’t be tempted to skip out on a workout when your friends come calling later.
More Usually Isn’t Better - common misconception: to get in great shape, I need to spend hours in the gym and lift heavy weights. Not true, my friends. In fact, I would argue I get twice as much out of a 45-minute workout than 99.9% of people get out of 2-hour workout.
How so? Proper form and intensity.
DO NOT compromise form for more weight (if you need advice on proper form, with anything, let me know). And try to focus on little to no rest in between sets, if you’re fit to do so. You’ll increase the intensity of your workout, shredding fat in the process, and will add a cardio component.
Consistency is Key — disgruntled from a disappointing workout? Pay no mind to it. This game is all about consistency. Every minute you spend on your fitness is like an investment, you have to “pay-in” during the good and bad times if you want to beat the market. Exercise will become a habit for you.
Focus on Flexibility - work on you’re stretching. I can’t think of a better way to decrease recovery time and injuries. Added bonus: your performance in the bedroom (you’ll see what I mean, it’s pretty awesome).
Seriously, Have Fun — if you approach working out and getting healthier with a negative attitude, you will hate it. Instead, look at it this way: you’re revving up the engine of your soon-to-be Ferrari. Know you’re taking care of business, and are becoming a better version of you.
Next, Figure Out What You Want
What are your fitness goals? Make sure you take some time to determine this in the beginning. In my experience, simply stating you want to get in better shape usually doesn’t stick, at least not for very long. It will also be easier to customize your workouts to get the results you want.
- “I want to lose weight, specifically 20–30 lbs.” — Great! Two things: muscle burns more calories than fat so you’ll want to have a lifting component, and you should probably put a large emphasis on cardio workouts.
- “I want to get stronger, specifically on my power lifts (bench, squats, cleans, deadlift).” — Fantastic! First, ask the Muscle Factory for access to their Olympic Lifting Circuits. Second, you’ll want to focus on building a foundation before you start throwing around heavy weights prematurely. Too many hurt themselves with, “get strong quick,” schemes.
- “I want to get cut, specifically lose 5–10 pounds, but gain muscle mass.” - You’re the man! I recommend looking into high-intensity weight training with a focus on explosive lifts. And for your cardio, I recommend sprints rather than long-distances. Also, the Insanity Program with Shaun T. is awesome, look it up.
It doesn’t have to be flashy, maybe something like this:
Basically, figure out where you want to go before starting — you’ll thank yourself later. If you need help, let us know!
And Finally, Set Up an Accountability System
This will be personalized, as different things work for different people — several avenues I recommend looking into:
- Friends (the best I’ve found, get a committed workout partner and don’t let each other down)
- Personal Trainer (sometimes the campus fitness centers offer classes for free, otherwise this can be costly)
- Constant Reminders (hang up your workout schedule somewhere you’ll see it every day)
- A Reward System (that’s what we’re talking about! Set goals, and set a reward for when you reach them)
Over the next month, be on the lookout for your new challenge every day — you can also follow the updated series of posts here.
Also, be sure to print out and hang up your Challenge Checklist so you can keep track. You’ll get a sneak peak at what’s to come, but can get further details with the post associated with each day.
Remember, legends are constantly improving themselves, so it’s up to you to work hard in accomplishing each daily task to help you become the legend on your campus.
What are your fitness goals? How do you set up your fitness plan? We want to hear about it. Please keep us updated on your efforts in the comments below!