When you’re starting from scratch, it’s tempting to plan huge transformations. But extreme goals often lead to burnout and disappointment.
Begin with process goals, not just outcome goals. Instead of “I’ll lose 10 kg in two months”, think “I’ll walk 20 minutes five days a week” or “I’ll do three short strength sessions weekly”. Process is under your control; the scale isn’t.
Be honest about your current state. If you get breathless on one flight of stairs, that’s okay—it just means your starting point is here. Your first goal might be “no breathlessness on one floor” instead of “six-pack”.
Combine movement with small lifestyle changes—better sleep routine, slightly improved food choices, more water. Fitness isn’t only about the gym; it’s about how your whole day looks.
Track small wins: more energy, better mood, improved sleep, fewer aches. These often show up before big visual changes.
If you have medical conditions, check with a doctor before major changes. A safe, slow, sustainable plan is much more powerful than a 30-day punishment you can’t maintain.