9 Fitness Tips You Need To Know


In this article, you’ll learn what it takes to build a strong, lean body.

Why is this article important? The article will help you achieve your fitness goals by showing you how to build muscle and lose fat with the right training, nutrition and supplementation strategies.

What do I need to know? To get the most out of this article, you need to have realized that conventional wisdom about diet and exercise doesn’t work for everyone. You’ll also do best if you realise that the way forward is through experimentation – finding out what works for you by trying different things.

Who is this article for? This article is for people who want a leaner physique with more muscle definition, greater strength, better health and increased longevity. If these are your goals, then read on!

Fitness Tip #1: Start out small.

  • Walk more. 15 minutes a day can make all the difference in the world.
  • Gradually work your way up to longer walks and eventually start jogging.
  • Keep track of your progress and celebrate small milestones!
two people walking in the forest
Photo by Tobi on

Fitness Tip #2: Take it one day at a time.

If you’re going to make this a habit, it’s important not to get ahead of yourself. You don’t become fit overnight, and you certainly won’t stay fit if you keep pulling back from your goals at the first sign of discomfort. A great way to get around this is by committing to small changes over time rather than trying to transform everything about your lifestyle all at once.

For instance, if your goal is to lose weight, consider incorporating one new exercise into each day rather than attempting an entirely different workout every day for a month only for it to fizzle out after that. When you have made that change a habit, focus on adding another one on top of it (like swapping some processed foods in your diet for whole foods) until they are both habits as well. Then add something else, and so on! If the pace seems too slow or the changes seem too small at any point along the way, remind yourself that it’s only temporary—and that in six months’ time, those little changes will start adding up into big ones.

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Fitness Tip #3: Embrace what you can do, not what you can’t do.

It’s easy to slip into a self-defeating mindset when you put yourself through any kind of fitness routine. “I can’t do this, I’m tired, I’m too slow,” and so on, are all things you might say to yourself as motivation wanes, and the voices in your head start to take over. The most important thing is to not let these negative thoughts take over. By focusing on what you can do, instead of what you can’t do, you’ll be able to keep pushing forward and reach your goals quicker than if you focus on the negatives. It’s also crucial that everyone find their own personal fitness level and set realistic goals for themselves; everyone has different abilities, strengths, and weaknesses. If you’re overwhelmed by the fitness journey ahead of you or distracted by others’ fitness levels that don’t match yours, it will only hurt your progress in the long run.

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Fitness Tip 4: Create an exercise environment that you actually enjoy.

It’s easy to roll your eyes when someone says “you have to love exercise.” You’re trying to get fit, so you’ll do what it takes, right? The problem with this thinking is that it assumes you can just flip a switch and start liking exercise. It’s like saying I don’t like broccoli but I’ll force myself to eat lots of it anyway because it’s good for me…You need a different approach.

The key is finding something you actually enjoy doing. If you hate a certain form of exercise, you won’t stick with it long enough to get results. Conversely, if you find an activity that makes exercise fun rather than a chore, working out will take less effort. Here are some basic tips on how to develop an environment where exercising is enjoyable:

  • Find an activity that you enjoy doing by itself or with other people (e.g., going for walks or playing tennis).
  • Look into taking classes at the gym or hiring a personal trainer who can teach you new skills while motivating you (e.g., yoga or pilates).
  • Join sports teams as another way to stay active and make friends (e.g., soccer leagues for adults).
  • Keep up with current events in the fitness world through magazines and blogs so that your workouts aren’t boring; try different types of exercises each week instead!

Fitness Tip #5: Workout with a friend or family member.

One of the ways I personally like to motivate myself is to workout with a friend or family member.

It helps me feel accountable, especially when they remind me that I said we would go for a run.

It also helps keep both parties on track, because you don’t want to disappoint them by cancelling your plans.

If you don’t have friends or family members who could help you achieve your fitness goals, then look around on social media.

There are plenty of online communities where people can connect and motivate each other in their fitness journey.

Try to find someone who has similar goals as you do that way it will be easier for you guys to hold each other accountable and reach those goals together!

a man working out with his trainer
Photo by Pavel Danilyuk on

Fitness Tip #6: Set up your workouts for success.

One way to make sure you’re never skipping a workout is to schedule them just like any other appointment. Pick a regular time of day to workout, and write it in your calendar. A set time will help you stick with your fitness goals and make sure you’re getting the most out of each sweat session.

Every person is different, so the best way to find an exercise time that works for you is to experiment and see what feels right! Some people prefer working out first thing in the morning, while others prefer winding down at night with a good sweat session. If you work 9-5 Monday-Friday, try planning your workouts for either before or after work; this will keep them from competing with other obligations on your daily schedule.

If you have kids or a family, try scheduling when they’re not around. Working out at 3 p.m., after lunch but before dinner, means that kids are still in school during the day and then can be preoccupied with homework once they get home—giving you plenty of time to get some exercise without worrying about childcare duties!

You could also schedule workouts around naptime if there’s someone who can watch the kids for an hour so that both parents have some alone time (and maybe even do their own exercises!).

Fitness Tip #7: Make exercise a habit, not a resolution and not a burden.

The problem with exercise is that it’s easy to turn it into a resolution or a burden instead of making it part of your everyday life. This year, I started running every morning not because I wanted to “be fit” in some abstract sense, but because I felt better after doing it. That’s why my advice is this: focus on the positive, not what you can’t do.

When you’re first starting out, don’t make your routine punishing. Make it fun, and make sure you actually enjoy yourself! Do what works for you. If you hate running, don’t do it. Instead try swimming or biking or shooting hoops. If that doesn’t work for you either (and hey—sometimes fitness just isn’t fun), find something else that brings you joy and makes your body feel good. Dance around to your favorite song at dusk while the birds are singing and the sky is turning pink? Try that!

Set goals that are achievable and then build on them to create new goals when the time comes. Decide which path feels best for you from there: whether one day a week works better than three days a week; whether waking up early feels better than exercising before bed; whether lifting weights with friends twice a month feels better than lifting weights at home by yourself five times a week; whether walking around town feels better than walking on a treadmill at the gym; whether running ten miles per day every other day feels better than biking ten miles per day every other day—whatever works for YOU! The important thing is enjoying yourself along the way since then success will follow without fail!

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Fitness Tip #8: Reward yourself when you reach a goal, but make sure it’s not counterproductive to your goals.

To keep your fitness motivation high, you should reward yourself when you reach a goal. Just make sure the reward isn’t counterproductive to your goals! I tend to fall into the trap of rewarding myself with food or drink—often too much of both.

When choosing a non-food or non-drink reward for your fitness milestones, think about something that’s healthy and meaningful to you. Maybe it’s tickets to a Broadway show, a massage, or an expensive bottle of lotion that has been sitting on your bathroom shelf since Christmas. You might want to treat yourself with new workout gear, or maybe purchase a weekend getaway at the beach. The sky is the limit!

Here are some examples of rewards that are healthy and not so healthy:

Fitness Tip #9: Get enough sleep!

  • Adopt a bedtime ritual:
  • Don’t take your phone or laptop to bed.
  • Avoid checking your phone or watching TV right before you go to sleep. Stimulating activities such as these can make it difficult to fall asleep and stay asleep.
  • Reduce stimulants:
  • Limit caffeine intake, particularly in the afternoon and evening, as caffeine can influence your sleep for eight hours after consumption. Caffeine is found in tea, coffee, chocolate and some soft drinks, so be careful with how much you consume!
  • Eat foods rich in vitamin B6: Vitamin B6 is involved in making melatonin (the hormone that helps you to fall asleep), so try eating bananas or other foods containing vitamin B6 such as chickpeas or roasted chicken before bed if you are having trouble falling asleep at night.
photo of sleeping man
Photo by Andrea Piacquadio on

To learn more about the science and importance of sleep

Read Now: Why We SleepAmazon

Learning how to be fit and how to stay fit is easier than most people think

Becoming and staying fit isn’t as hard as you might think. Everyone’s pace is different, so you have to focus on your own fitness journey and not compare yourself to others. If you decide that it’s time for a change, yon have the capability to do so. You just need to start small and build up over time until you’re where you want to be. You can take it one day at a time until getting fit becomes part of your daily routine and normal way of life. When that happens, getting fit will feel easy!


  • Try starting out small. If you’re just getting into exercise, start with something simple. Try walking around the block or playing catch with a friend.
  • Take it one day at a time. Making changes to your fitness is a long-term process and you will encounter setbacks along the way.
  • Don’t focus on what you can’t do; focus on what you can do! If you are recovering from an injury, don’t dwell on the exercise that you may have to avoid for now. Instead, embrace other healthy activities that your body is ready for—like going for long walks or dancing!
  • Create an exercise environment that you enjoy. If you hate using traditional gym equipment but love being outdoors, try going for a bike ride in the park instead of visiting your local gym. You could also try exercising at home by following along to workout videos on YouTube! That way there won’t be any excuses when it comes time to exercise because everything is right there!

If you’re interested in reading my other content for Learned Men:

Learned Men | Why You Need to Travel in 2022? And It’s Incredible Benefits

(Learned Men may receive financial compensation for affiliates within this post – this is at no extra cost to yourself but aid with the running of this website)

About the author


A regular guest author for Learned Men with a unique view of the world and effortlessly endless knowledge of its workings. Anything from Tony is a must-read and usually stays evergreen!

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