Fitness 101: The Essential Guide


The fitness industry is so vast, and the wellness trend has taken over our lives to a huge extent. From gyms to nutritionists, from videos on YouTube to podcasts on Spotify, there is no shortage of resources available for you. However, it can be tough sorting through all these sources—all the different opinions and advice—in order to get your head around all these complicated topics like code 100 lifetime.

1. Train for being a better version of you

When you go to the gym, ask yourself: What is my intention here? Do I want to look like this person or that person? If yes, ask yourself, why? Your primary goal should be training for being a better version of you. If your goal is to look like someone else, you might sabotage your journey by trying to train like them, instead of training like yourself.

This doesn’t mean it’s all about aesthetics. Many people exercise so that they can perform better jobs and reach the next level in their career. That’s what I want! And as I get stronger and more fit, there’s no doubt that my career has grown.

2. Avoid the “no pain, no gain” trap

The fitness industry is plagued with this phrase. It may have brought you in at some point, but it’s not a good one to keep hanging on to. It’s not worth injuring yourself every time you workout because that’s a surefire way to derail your progress. And if you’re trying to build muscle and get stronger, you need to give your body time to recover so that it can grow and adapt. But do embrace an element of challenge—you shouldn’t be going through the motions.

3. Follow up a workout with a healthy snack

I always follow up my workouts with a healthy snack. It fuels my body, fills me up and helps me recover faster. Some nourishing snacks include nuts, nut butter, fruit, avocado or Greek yogurt.

4. Don’t let people pressure you into joining XYZ gym

What if the gym is a miserable hellhole? What if there’s no Wi-Fi and it smells like a locker room? Is it worth being poor, living in a house with no garden, and sitting amongst drugged out strangers while they talk about steroids? Why would you want to put yourself through that? Instead, focus on finding the right gym for you. If you are going through an “anti-gym phase” to annoy your friends, be frank with yourself. Ask yourself whether this really is a place that you want to go to every day. And don’t forget: It doesn’t hurt your progress to visit the gym once or twice a week.

5. But don’t do it for them

I can’t stress enough that you should not let other people’s opinions affect how you feel about yourself. You’re the only one who knows what you want and how far you can take a challenge. If someone tells you that you need to be losing less than half your body weight, or getting fast results, it may be tempting to tell them that they are wrong or that they are being unrealistic, but don’t do it! You’re the expert on your body and only you know what your goals are—not some random stranger who is just trying to make money from encouraging others.

6. Do the extra after your workout

If you’re not getting sweaty, you’re not doing it right! You need to go above and beyond if you want to see results. Yes, the “afterburn effect” is real but that’s not enough. You need to keep challenging yourself so that you can build muscle, develop strong joints and improve your cardiovascular system. And if you do all of this while being conscious of your diet, then congratulations because you’re on track! You will be rewarded with a leaner, more toned body that will feel great and give you confidence.

7. Don’t forget about diet

The word “diet” has become a dirty one because it instills fear in us. But there’s nothing to fear! A healthy diet should be enjoyable and can make a huge difference to your fitness. Remember: If you’re trying to look good, it’s all about your habits. If you don’t like eating well now, how could you possibly enjoy it after months of hard work? And also remember not to compare yourself with others, because each person has their own agenda.

8. Keep tabs on the main macros

The main macros get a lot of attention from fad diets but they really do matter. And they shouldn’t be overemphasized. The macronutrients (protein, carbs and fat) are what your body needs to function properly. If you have too much of one, you will have problems. If you don’t get enough, things will start to break down in unhealthy ways.

9. Create a training plan for achieving your goals

Whether it’s losing weight, building muscle or improving your fitness, it’s important that you have a plan for achieving these goals. Not only does this help keep you focused but it also keeps track of the progress you’re making.

10. Track your progress

You should get into the habit of tracking your progress, whether it’s through a journal or an app on your phone. Keeping tabs on the times when you feel good about yourself will help you keep going when things aren’t going so well. If you go to the movies and walk out feeling confident, write it down. If you hit a personal best in your sets at the gym and feel like running through the streets, jot it down! Tracking your progress can help change your perspective when times are tough. You can look back and see how far you’ve come because we tend to take our achievements for granted. And that’s why I really try to remind myself of how far I’ve come!


It’s very easy to get sucked into the fitness world when we see amazing bodies everywhere. We want to look like them, so we get obsessed with what they eat and how they train. But the truth is that nobody is perfect, nobody sees themselves that way, and no one looks like a model all the time. You have to embrace your flaws and embrace yourself as a whole for success in your journey to get fit.


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