How to start a fitness plan and follow it till end complete guide

Most people don’t follow their fitness plan for more than 8-10 days.

Why? Because they try to follow the overall plan at once.

They try to follow a complete strict diet and workout plan at same time.

Then they feel like it’s not for them and then they give up.

Always remember one thing

"Small progress will teach you discipline and discipline is equal to results".

Make sure you follow this technique so that you can follow your fitness plan and get real results.

If you’re a begineer then the very first thing you have to do is little though but not impossible.

Make workout a habit

First you have to make daily workout as a habit by being regular in the gym.

All you have to do is push yourself a little to do exercises because everything you want is out of your comfort zone.

If someday you feel like you don’t want to do any exercise then you can do your cardio for 15-20 minutes.

But don’t skip the gym because you have to make it a habit.

At start everything seems like difficult but then it feels like a habit.

Be friend with someone in the gym who is fitness enthusiast with whom you can do your workout and make sure you tell him to call you everyday for gym.

One more benefit is he will guide you and you can also see him as a motivation.

I have written an article on how to motivate yourself to hit the gym everyday you can read it below.

Tricks to motivate yourself to workout everyday.

On second week you have to get your eyes on your foods.

Follow a simple diet plan

By following a simple diet I really mean a very simple diet.

Here, you just have to add few healthy foods in your diet which taste better and are healthy too.

For example, Chicken, eggs, brown rice, banana, milk, sprouts, beans, dry fruits etc.

Add few food items which are rich in protein, carbohydrate, fibers and  good fats.

You don’t have to directly go for boiled chicken and boiled vegetables.

First adopt the habit of eating healthy more food items.

If you’re on a fat loss diet then adopt the habit of eating more home made food items and avoid eating junk foods.

At first week you have to keep your focus on exercise and on second week you have to focus on exercise and also your meal plans.

On second week add the habit of eating more if you want to build muscles.

If you're on fat loss program then you have to first avoid junk foods and eat more homemade healthy foods.


Sleep is very important for muscle building and many people underestimate it.

Related: Why sleep is important for muscle gain.

Many people think muscle is been built when we workout no that’s not true.

When we workout we tear the muscle fibers and when we eat food we feed the muscles to make them grow again.

And when we sleep our body starts it’s function of digesting food and absorbing all the nutrients from it.

This is why sleep is very important if you want to build muscles.

On third week make sure you make a habit of sleeping for 7 to 8 hours.

Related: Habits which will give you best sleep.

Many people sleep for less than 7 hours daily and then they see no progress in their body.

Rest is a very important part of your fitness life.

Improve your sleeping pattern and you will see a huge difference in your growth.


On fourth week you have to start doing heavy weight exercises.

Don’t go too much heavy that you end up injuring yourself.

Add weights which will push your limit little more. As I said before you have to move out your comfort zone if you want to grow, it’s a universe rule.

If you’re lifting 10 pounds dumbbell then you can go for 15 pounds dumbbell on fourth week.

This is how you have to increase your lifts.

Now coming towards 5th week.

Make a plan

Now as you are practicing each thing every week and making it as a habit.

On Fifth week you have to make a plan in which you have to add all this thing.

You have to make a permanent plan which you will follow for next 4 weeks.

Make a good workout plan to follow for week and according to that plan you have to adjust your diet.

Foods you will eat to give your muscles nutrients to grow.

You have to write down all your meal timing and number of meal you will be eating all day.

On the basis of your meal timing you have to keep your sleeping time.

Also make sure you make progress in your lift week by week.

This is how you will make a permanent change and you will see progress in you.

Most people don’t follow this routine and try to follow all the steps at once.

The move which they have to take on 5th week they take it on 1st week or we can say 1st day itself that’s why they fail really bad on 4th or 5th day.

They can’t handle the overall load on their shoulders and they quit.

Also it takes 21 days to adopt a new habit so it’s better you go one by one for your body progress.

First make it a habit and then your lifestyle.

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