I was pretty strong, pretty fit, and quite the obsessive gymrat about ten years ago. I lost the habit and my life has been rife with struggles in weight, fitness, healthy, and confidence ever since. I started Fun Slow to combat this. I just got off the phone with my old friend and former business partner, Juan Vides, and he motivated the hell out of me. He told me, “just start with one situp, just start with one pushup; then, go to the gym every other day, rain or shine, and work on making that better: slow and steady wins the race.” Holy crap, I really needed to hear that and be reminded of that.
In today’s fast-paced world, it’s easy to fall into the trap of wanting immediate results. We want to lose weight, gain muscle, and become fit, and we want it all now. However, the truth is that lasting results come from consistency and patience, not from quick fixes or intense workouts. In this article, we’ll explore the concept of slow and steady wins the race and how it applies to fitness, specifically in regards to going to the gym every other day, starting with one situp, and building up gradually.
The Benefits of Slow and Steady Progress
The phrase “slow and steady wins the race” comes from the classic fable of the Tortoise and the Hare. In the story, the hare is overconfident and takes a nap during the race, while the tortoise moves slowly and steadily, eventually winning the race. This fable teaches us the importance of persistence and consistency in achieving our goals.
The same concept applies to fitness. Going to the gym every other day for an hour and starting with just one situp may not seem like much, but it’s a sustainable and achievable goal that you can build on over time. By starting slow and gradually increasing your workload, you’ll build the habit of regular exercise and avoid burnout or injury.
In addition to avoiding burnout, there are several other benefits to slow and steady progress. For one, it allows you to focus on perfecting your form and technique, which is crucial for avoiding injury and getting the most out of your workouts. It also allows your body to adapt gradually, which can help prevent soreness and promote long-term progress.
Finding the Right Ab Workouts
As mentioned earlier, starting with one situp may not be feasible for everyone, especially for overweight or obese individuals or those with mobility issues. However, there are plenty of ab workouts that can be modified or adapted to suit a variety of fitness levels and abilities.
For example, leg lifts and scissors are great alternatives to traditional situps and can be done while lying down. Planks are another excellent option that works the entire core without putting too much strain on the neck or back. And for those who prefer to sit rather than lie down, seated twists and Russian twists are effective ab exercises that can be done with or without weights.
The key is to find exercises that work for your body and your fitness level. Don’t be afraid to ask a trainer or coach for advice on modifications or alternatives, and always listen to your body to avoid injury.
The Importance of Full Body Workouts
While ab workouts are important, they’re only one part of a comprehensive fitness routine. A full body workout that includes strength training, cardio, and flexibility exercises is essential for building strength, burning calories, and improving overall health.
When it comes to strength training, it’s important to focus on compound exercises that work multiple muscle groups at once, such as squats, deadlifts, and bench press. These exercises not only build strength but also burn more calories and promote better overall fitness.
Cardio is also crucial for burning calories and improving cardiovascular health. Whether it’s running, cycling, or swimming, find a form of cardio that you enjoy and can stick to consistently.
Finally, flexibility exercises like yoga or stretching can improve mobility and reduce the risk of injury. Incorporating these exercises into your routine can help improve your overall fitness and prevent setbacks.
The Importance of Persistence and Imperfection
One of the biggest obstacles to fitness progress is the all-or-nothing mindset. We think that every workout has to be perfect, and if we miss one or don’t do it as well as we hoped, we give up altogether. However, the truth is that every workout doesn’t have to be perfect, and in fact, imperfection is a natural part of the process.
Instead of striving for perfection, focus on persistence. It’s better to have a series of imperfect workouts than to give up after a few setbacks. Remember, progress is about averages, not perfection.
One way to ensure persistence is to schedule your workouts in advance and make them non-negotiable. Treat them like appointments that you can’t miss, and prioritize them in your schedule. And if you do miss a workout or don’t do it as well as you hoped, don’t beat yourself up. Just get back on track as soon as possible and keep going.
Using Machines and Equipment to Your Advantage
Another common obstacle to regular gym attendance is equipment availability. If the freeweights are busy or there’s a queue, it can be frustrating and time-consuming to wait for your turn. However, there are many alternatives to popular equipment that can be just as effective.
For example, if the barbell press bench and power rack are busy, you can use the Smith machine bench press instead. If you can’t do barbell deadlifts, you can use the leg press machine. And if you don’t have access to freeweights, you can use cable machines, kettlebells, or dumbbells to get a full body workout.
The key is to be flexible and adaptable. Don’t let a crowded gym or lack of equipment stop you from getting in a good workout. Instead, be willing to try new things and use whatever equipment is available.
The Fun Slow Approach to Fitness
At the heart of the slow and steady wins the race philosophy is the idea that fitness should be enjoyable and sustainable. It’s not about pushing yourself to the limit every day or doing workouts that you hate. Instead, it’s about finding a routine that works for your body and your lifestyle, and sticking to it consistently.
That’s why the slogan of this Fun Slow website is “Slow is Smooth, Smooth is Fun.” This approach emphasizes the importance of consistency, patience, and enjoyment in achieving your fitness goals. By taking a slower, more measured approach to fitness, you can avoid burnout, injury, and frustration, and enjoy the process of becoming fitter and healthier.
In conclusion, slow and steady wins the race when it comes to fitness. By focusing on consistency, patience, and sustainability, you can build a lasting habit of regular exercise and achieve your fitness goals. Whether you’re starting with one situp or a full body workout, remember that progress is about persistence, not perfection. So get out there, have fun, and take it slow and steady.
The Benefits of Going to the Gym Every Other Day
Going to the gym every other day is a great way to build a sustainable workout routine. This schedule allows for rest days in between workouts, which can help prevent burnout and injury. It also allows your body time to recover and adapt to the stress of exercise.
When planning your gym schedule, it’s important to consider your goals and fitness level. If you’re just starting out, you may want to begin with two or three workouts per week and gradually increase to every other day. If you’re more experienced, you may be able to handle more frequent workouts.
It’s also important to vary your workouts to avoid boredom and ensure balanced progress. This could mean doing different exercises each day or focusing on different muscle groups on alternate days. The key is to find a routine that works for you and stick to it consistently.
Starting with One Situp and Building Up Gradually
Starting with one situp may seem like a small step, but it’s a great way to build momentum and create a sustainable habit of regular exercise. The key is to start small and gradually increase your workload over time.
For example, you could begin with one situp on day one, then two on day two, and so on, until you’re able to do 10, 20, or more. Or you could start with one set of five situps and gradually increase the number of sets over time. The important thing is to start where you are and build up gradually.
In addition to situps, there are many other exercises that can be done by overweight or obese individuals, people with mobility issues, or people with large bellies. Leg lifts, scissors, planks, and seated twists are all great options that work the abs and can be modified or adapted to suit different fitness levels and abilities.
The key is to find exercises that work for your body and your goals, and to focus on building a sustainable habit of regular exercise. By starting with one situp and building up gradually, you can create a foundation of fitness that will serve you well for years to come.
Slow and steady wins the race when it comes to fitness. By focusing on consistency, patience, and sustainability, you can build a lasting habit of regular exercise and achieve your fitness goals. Whether you’re starting with one situp or a full body workout, remember that progress is about persistence, not perfection. So get out there, have fun, and take it slow and steady. With a little bit of effort and a lot of persistence, you can achieve the fitness and health you desire.