Transforming Your Body and Mind: A No-Nonsense Guide to Fitness

Hey girlfriend! The fitness world is overflowing with information, making it hard to know which workout plans and diets are right for you. While your journey should be personalized, there are a few general guidelines to follow as you step into your new lifestyle.

I see so many workouts. What should I really be doing? How often should I be doing them?

We live in the age of technology, where we have unlimited access to information and resources—great, right? But sometimes, it can be overwhelming. TikTok and Instagram are flooded with influencers showing off new exercises and variations. Squats, for example, are no longer just squats with a barbell or dumbbell. Now, we have goblet squats, Bulgarian squats, sumo squats, and the list goes on. So, what should you do?

The answer: whatever works best for you! Some exercises may be uncomfortable or challenging due to pain or a limited range of motion, and that's okay. The goal is to choose exercises that allow you to get the most out of your workout. Remember: good form with light weights is always better than poor form with heavy weights.

Your goals will dictate the frequency of your workouts. If you're looking to gain weight, focus on muscle resistance training 3–4 times a week and limit cardio to 1–2 sessions. For those aiming to lose weight, prioritize cardio and maintain a balanced strength training routine. Regardless of your goals, aim to be active for at least 20 minutes daily—even if it's just a walk around the neighborhood.

Each of my workout sessions looks different. Is this okay?

Yes and no. Variation is important to target different muscle groups, but consistency is key. To see progress, stick with specific exercises for 2–4 months. Athletes may switch up their routines for specialized techniques or muscles, but they still have basic exercises they do regularly. Choose 3–4 exercises that target your desired muscle groups and focus on perfecting your form. Gradually increase the weight over time to track growth and improvement.

Remember the wise words of Bruce Lee: “I do not fear the man who has practiced a thousand kicks once, but I fear the man who has practiced one kick a thousand times.” Practice makes perfect. So, commit to your routine, push yourself until muscle failure, and let your muscles rebuild stronger than before.

What should I eat? How much protein do I need? Does my diet really matter?

A colorful, balanced plate should include carbohydrates, proteins, vegetables, and fruits. If you're trying to gain weight or train intensely, eat more protein and carbs. For weight loss, focus more on veggies and fruits. Protein is essential for building muscle and burning fat, so aim for 10–30% of your daily calories from protein. For example, if you're eating a 2,000-calorie diet, 200 calories should come from protein.

Yes, your diet matters! Don’t buy into the myth that you can eat whatever you want just because you’re working out. While you can enjoy treats occasionally, balance is key. Remember, you're at the gym for only a few hours each week, but you're eating multiple times a day. I would never recommend skipping meals; instead, opt for healthier options. Your abs are made in the gym, but they're maintained in the kitchen.

What if it’s hard for me to change my diet?

Your fitness journey is as much mental as it is physical. Try to shift your perspective. Think of it like going to a mechanic to fix your car. If you invest in new parts but continue to drive recklessly, it doesn’t make sense, right? So, if fast food is the reason you’re trying to lose weight, don’t let it be your recovery meal.

You're allowed cheat meals, but remember—cheat meals are meant to be occasional, not an everyday habit. Gradually make healthier food choices, and you’ll see results faster. A cheat meal will feel much more rewarding when it's earned. You can still enjoy calorie-dense processed foods in a healthier way—make your favorite dishes at home with better ingredients, like protein-packed versions of pizza or burgers.

Even if you're trying to gain weight, healthy meals are essential for metabolic health. A binge on unhealthy food will affect your energy, performance, and long-term goals. Your focus should be on realigning your eating habits, not restricting food altogether.

Am I doing the right thing? I’ve been working out and eating right, but I haven’t seen any changes.

If you’ve been consistent, then yes, you are doing the right thing! It’s natural to feel frustrated when you’re working hard but not seeing immediate results. Fitness is about delayed gratification. In contrast to the instant pleasure of eating sweets or scrolling on social media, workouts are about pushing your body to discomfort and waiting for the rewards over time. It’s like planting a seed—the growth happens beneath the surface before it shows.

Changes may be happening, but you might not be seeing them yet. The solution? Track your progress! Keep a habit tracker, journal your meals, and take photos of your body to compare over time. It’s motivating to see how far you've come.

Remember: while goals are important, fitness is about more than just changing for a special occasion. It’s about building long-lasting physical stamina, mental discipline, and self-esteem. Aim to make fitness a part of your lifestyle, and soon your "summer body" will be your year-round body.