Rome wasn’t built in a day, and neither were the bodies of the Roman gladiators that we all like so much. Watching shows like Bromans, Spartacus – or any sexually-charged show for that matter – can get you motivated to start working out and getting yourself in better shape.
To that we say WOOHOO, well done and good for you. But we also say, don’t get disheartened when you don’t look like those guys in a week and a half. So let’s talk realistic expectations and goals to be proud of.
Step 1: Learn what you’re doing now
You may live a fairly healthy lifestyle already – or you may think you do – but most of us spend most of the day sat at a desk, queuing for a train, or remaining fairly stationary. So step 1 should be to take stock of what you’re doing now so that you know what you need to improve.
This means tracking your food and tracking your exercise.
Sign up to MyFitnessPal and start tracking your food and your activity. It’s a pain in the butt at first, but you’ll quickly realise that you eat mostly the same things over and over again. The same is true of your activity and exercise. You can either add your activity from MyFitnessPal’s library of saved activities, or invest in a FitBit and have it do the work for you.
That’s the hardest part, trust me.
Step 2: Start doing something new
I know I know, this sounds insanely obvious but it really is that simple. Rather than dive straight into a complex and taxing fitness regime, you could just start by doing something. If you’re going from doing no exercise at all, this is the time to start looking for ways to get more active in your day-to-day life.
This means walking more, taking the stairs, go out dancing, take up a hobby, try out a yoga class.
Anything more than nothing is something, and something to be proud of.
Step 3: Try a simple weekly workout plan
If you’re ready to start getting a little more methodical about your fitness, there’s still no need to start a complicated fitness plan. Start with something simple like this straightforward 3-day split. It’ll get you used to going to the gym and sticking to a routine.
- Resistance exercises – 30 minutes of some sort of resistance exercises, either in the gym or working just with bodyweight exercises.
- 2 x 15 minute interval exercise sessions — on a treadmill or outside at a track
- 1 long walk a week. Get outdoors and get your steps in, either with a friend, partner, Mum, your dog. Just get outside and stretch your legs and you’ll be burning more calories in no time!
Step 4. Think less, do more
There are plenty of options for those who want to take their training to the next level, but programs written by experienced PTs and experts aren’t for everyone. If you have a lot on your plate then don’t expect miracles, don’t stress about it, and just get moving and do what you can. Your heart, your health, and your waistband will thank you.
Gay Fitness Challenge 2018
If you need something to kickstart your fitness journey then why not sign up for our next Gay Fitness Challenge? Work towards your own goal, with a training and nutrition program specially designed for you. You can train alone or take part in gay group exercise classes, and you’ll have the support of fellow gay guys who are going through the same thing you are.