Bronson Dant, Author at Old Keto Chow

These days, so many of us are always in such a rush. We get so impatient and want everything right now.

Unfortunately, this is also how people think of their fitness. How fast will I get in shape? When will I get a 6-pack? How long will it take to lose the fat on my arms? These are the most common types of questions I get asked.

This mindset is so flawed it’s almost impossible to respond in a way that the person asking doesn’t feel discouraged before they’ve even started. The first thing that needs to happen is a change in mindset.

This starts with redefining what fitness is. Fitness is NOT being skinny. Fitness is being healthy, able to move, and engage in physical activity without limitations. Fitness is being able to handle what life throws at you on any given day.

Fitness is a state of being, NOT a destination. Being in shape is like being happy. You don’t reach “happy”, and then you’re done.

Ask someone you think is in shape if they are in shape. Nine times out of ten, they’ll say they still have work to do.

Once you understand that being fit is a series of habits created over time, then you’ll start to understand that there is no real time frame you can put on it. You can set goals that will help you gauge your improvement but it is still subjective, nebulous, and a fluctuating target to shoot for.

This is why goal setting is important when you start on the road to fitness, and why having a coach or mentor to keep you on track is so important.

Whatever goals you set, here are some things to consider if you’re wondering how long it’s going to take to get there.

How long did it take you to get out of shape?

How old are you? How long has it been since you maintained an active lifestyle, or worked out regularly? Have you been eating healthy or not? There are so many factors that lead to how you got out of shape and how long you’ve been that way.

What realistic expectation is there that you can get fit in any fraction of that time?

Here are some things that can help you have sustained success. Remember, moving closer every day is where you find success. Whether it takes you 6 months or 2 years, progress is the goal.

How willing are you to work hard consistently over time?

It’s not going to be easy. You have to make significant changes in your life to your schedule, habits, activities, etc.

That’s not even taking the actual working out into consideration. You’re going to be sore, tired, and frustrated as you exercise and learn how to work your body efficiently.

Can you remember why you’re doing it, and keep working hard consistently?

Food food food

You can’t outwork a bad diet. It’s that simple.

Here’s my basic nutrition guideline: eat food that is nutrient-dense, highly bioavailable, and keeps you full as long as possible.

Ask yourself if the food you’re eating is hurting or helping you reach your goals. If you don’t know, I’d suggest starting to ask questions and learn as much as you can.

Obviously, there is more to it and I highly suggest working with a professional to make sure you’re doing it right.

Most important: Quick is not the answer

Get used to the fact that it will take time and it will take effort. The worst thing you can do is try to shortcut the process by using gadgets, supplements, wraps, or who knows what else is out there that will supposedly help you “lose weight in 60 days” or give you “3 secrets to lose fat.”

Eat and move your body the way nature intended. Remember: fitness is a series of habits developed over time. Start small, get help, and be patient.

Tips on Starting Your Fitness Journey

You’ve decided to make some changes but you don’t know where to start, how to start, or what to do. Here are a few tips that will get you moving and give you a good foundation to build off and keep you going for a long, long, time.

My name is Bronson, I’ve been a fitness professional for many years. As a coach, personal trainer, and a former gym owner, I’ve seen thousands of people go through the process of changing their lives to include a fitness routine. Some people succeed, others have limited success, and sadly many people don’t stick with it for very long and never see the benefit.

Here are my tips for getting started and maintaining a life-long fitness routine.

TIP 1: IT’S A MARATHON, NOT A SPRINT

You’ve heard it before but did you pay attention? If the goal is to be healthy, stay active, and maintain a high quality of life until you die, then be patient. It took you years to get out of shape and unhealthy. It’s going to take some time to get your health and fitness back.
Even if you’re 65 years old and you’re just getting started, you’ve got 15, 20, 25 years to work on yourself. Be patient.
One of the biggest challenges we have today is dealing with short-term gratification. Everything needs to be easy and quick. That’s not how this process works.
The process of change fluctuates between overnight life-altering adjustments to slow, almost imperceptible changes. You have to be aware of this going in. Every day isn’t going to be amazing. That’s where the next tip comes in real handy.

TIP 2: CELEBRATE EVERY SUCCESS

Embrace the small wins and you will keep the journey alive. Of course, this assumes you’re setting goals along the way and keeping track of how you’re doing.
Your progress can only be verified and celebrated by how far you’ve moved towards your goal. If you lose 1% body fat or learn a new exercise how does that move you forward and is that a good thing? If it is, you can celebrate it.
Celebrating the little things along the way reminds you that the process is working and that you can and are making a difference in your life.
Celebrate positive health improvements, body changes, strength accomplishments, developing new habits, compliments from friends and family, and anything else that makes you feel good about yourself and what you’re doing to improve.

TIP 3: GET HELP

Acknowledge that you have no idea what you’re doing and get help.
Find a Personal Trainer, join a gym that has coaches who can help you, subscribe to an online fitness program, or get an online trainer or coach.
You need consistent guidance and feedback from someone who knows how to get you where you want to be.
Improving your fitness and health is not DIY for most people. It’s complicated and challenging trying to figure it out for yourself. There’s so much information and you do not have the knowledge to filter and apply what will work for you.
You will save time, money, setbacks, frustration, and most likely an injury or two by paying someone as soon as possible to help you get started. It is well worth the investment in your health. Long-term it will still be less than what you’d pay the medical industry if you stayed unhealthy and just got worse as you got older.

TIP 4: BUILD HABITS

Most people last longer and see more success by changing one or two things at a time. It’s unrealistic to think you can make a massive shift and disruption to your lifestyle overnight.
Start small with something you can maintain until it becomes a natural occurrence. There are a couple of things you need to be aware of.
1. There are probably things you’re doing that are directly impacting your ability to improve. Sometimes stopping a habit is as important as starting one.
2. There will be something that you absolutely do not want to change. Doing that thing will be the biggest success on your journey.
Don’t go from doing nothing to hitting the gym 5 days a week, and completely altering your food choices. Start simple.
Maybe go for a walk 3x week, or do 2 classes at the gym until you feel more comfortable and ready for more. Maybe, stop adding cream and sugar to your coffee, or don’t drink soda anymore.
Baby steps. Think about it. 1-year-olds aren’t running. It’s a process for them to learn and grow into. Right now, you are a 1-year-old in fitness and nutrition. Stop trying to run.

TIP 5: FIND A TRIBE

This is so important. As humans, we thrive on and need communal support. In order to stay sane, be reminded that you’re on the right track, and that success is possible, you need to find other people who are on the same journey.
You will feed off their experiences and they will feed off yours. You will help keep each other moving forward.
There are a few ways you can do this.

1. You can join a gym that has a group fitness program. They usually have very tight communities that are very supportive.
2. You can subscribe to an online program that has a group forum where subscribers can share and communicate with each other.
3. You can join online forums that fit your personality or goals or choice of fitness method. There are thousands of FB groups, Reddit groups, etc. where you can interact with other people who have the same challenges, questions, fears, and successes as you.

These are 5 things I recommend you take a really hard look at and figure out what you need to do mentally to prepare for.

You have control. Be deliberate and consistent. Follow the process and it will take you where you want to go. No shortcuts. They never work and often make things worse.

BRONSON DANT

Creator of the APEX Training System

At almost 50 years old, Bronson has several years of experience in health and fitness. As a Physical Fitness and US Army Combatives instructor and as the owner of a health and fitness studio, He has spent many years helping people improve their health and physical performance.

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