Stages of a Fitness Journey

Whether you are looking to lose weight or get stronger, embarking on a fitness journey can be a transformative experience. When I started my BMI was slightly over the obese level and I was able to lose about 55 lbs and reached just barely the healthy range. It took a lot of persistence but I started to look healthier and felt great. After reaching my healthy weight I found a new goal to increase strength and continue to reduce my body fat but I learned the estimated BMI calculations no longer worked and gaining muscle meant gaining weight. Later in your process be careful assuming your BMI is actually what those simple height/weight calculators show you. For the most accurate number you need either to use more precise calculators with body measurements or go get a body scan from a professional.

Understanding the various stages of fitness can help you set realistic goals and achieve lasting results. I will outline the key stages I recommend to reach your fitness goals: preparation, losing weight, body recomposition, and maintenance. This is a high level understanding and each stage may take many months and if you reach the maintenance stage you would need to continue for as long as you can otherwise you will slowly return to your old habits and the weight will come back.

“Eat for the body you want, not for the body you have.”

1. Preparation

The preparation stage is crucial for setting the foundation for your fitness journey. When I started I didn't have a specific goal in mind beyond being healthier but I have since developed goals after I found that I was making great progress losing weight. Here are some key aspects to consider:

• Goal Setting: Define clear, achievable fitness goals that motivate you. Likely it is losing a certain amount of weight in fat, gain muscle mass, or recomposition of fat into muscle.

• Assessment: Evaluate your current fitness level through assessments like body composition, strength tests, and cardiovascular endurance.

• Planning: Create a structured workout and nutrition plan tailored to your goals and lifestyle.

• Mindset: Cultivate a positive mindset by focusing on the benefits of fitness and adopting a long-term perspective.

Although it is great to have everything planned before you get started in reality you just need a mindset ready to improve. Setting an intention audibly or in you inner voice telling yourself you will dedicate time to your health is surprisingly effective.

2. Losing Weight

Once you have prepared, the next stage is focused on losing weight. This stage involves a combination of dietary changes and physical activity:

• Caloric Deficit: Consume fewer calories than you burn to promote weight loss. Use a calculator like https://www.fatcalc.com/rwl to determine the amount right for you. This is the most important part of weight loss. If your target is 1500 calories a day then you can lose weight by eating 1500 calories of ice cream or donuts. Of course you will not get the required nutrients and still feel hungry after.

• Balanced Nutrition: Incorporate a variety of foods, emphasizing whole foods, lean proteins, fruits, and vegetables. Always avoid processed foods.

• Regular Exercise: The simplest way to start is just walking 30-60 minutes a day. If you are already in pretty good shape then try a mix of cardiovascular and strength training exercises to boost metabolism and promote fat loss.

• Monitoring Progress: Track your weight loss progress through regular weigh-ins and body measurements. Only measure yourself more than once a week at the same time of day. Your weight will fluxuate too much day to day to make it valuable and it can actually be de-motivating to see a day of weight gain.

Losing weight takes time and effort so be persistent until you reach your target weight. If you art satisfied with your progress you can consider jumping to the maintenance phase but generally your body will have lost muscle and the next step can help rebuild some of that muscle without significantly changing your weight.

3. Body Recomposition

After achieving a significant weight loss, you may not realize your body has lost muscle in the process. It is time to focus shift to body recomposition, which aims to build muscle while losing some remaining fat:

• Strength Training: Prioritize resistance training to build muscle mass and improve body composition.

• Protein Intake: Increase protein consumption to support muscle repair and growth.

• Adjust Caloric Intake: Shift your caloric intake to support muscle gain while maintaining fat loss.

• Consistency: Maintain a consistent workout routine and nutrition plan to achieve optimal results.

4. Maintenance

The final stage is maintenance, where the goal is to sustain your achievements and promote overall health:

• Balanced Lifestyle: Continue to follow a balanced diet that includes a variety of nutrients.

• Regular Exercise: Stay active with a mix of cardiovascular and strength training exercises to maintain muscle and fitness levels.

• Monitoring: Regularly assess your body composition and make adjustments as needed to stay on track.

• Mindful Eating: Practice mindful eating habits to prevent weight regain and promote a healthy relationship with food.

In conclusion, understanding the stages of fitness—from preparation to maintenance—can help you navigate your journey effectively. Each stage plays a vital role in achieving your fitness goals and maintaining a healthy lifestyle.