Lessons from 10 Years of Working Out: Moving with Purpose—From Boredom to Freedom.

My Background

My fitness journey started when several months of doctor-prescribed steroids led to significant weight gain. Seeing my reflection in the mirror became unbearable, which motivated me to start working out and shedding those extra weights.

I kicked off with Shaun T's T25 workout program, a popular choice at the time. Two months in, I had lost a significant amount of weight. However, I also started experiencing knee pain due to the numerous jumping exercises included in the program. I persisted with different workout programs, which helped me gain confidence and enhance my body movement. I kept up this routine for a year, but my weight loss plateaued.

Next, I tried running. It wasn't intense, but I made a point to run with my mom every morning. However, the need to wake up early to avoid the sun in Thailand eventually got the better of me. During this period, I lost more weight, but it was a lean drop; I didn't gain muscle mass.

Then, I started going to the gym. I took it seriously, even hiring a trainer to ensure good results. After two years, I had only slightly improved. This was due to the trainer constantly introducing new workouts, hindering me from perfecting any specific skill. It felt more like playing and having fun at the gym, while that's not a bad thing, it didn't help me enhance my performance or muscle growth.

Eventually, I decided to stop hiring a trainer and began to exercise on my own. At first, I felt a bit nervous and uncertain about managing the gym equipment on my own, but I gradually overcame that fear and began to develop a more profound understanding of my body and focus during workouts. However, my progress was a bit limited because I didn't quite understand the concept of progressive overload or how much I could really challenge myself.

I really felt the need to break free from this plateau. This journey sparked my interest in crafting a comprehensive fitness plan. I began to immerse myself in workout videos, understanding the art of choosing the right exercises and setting a weekly routine. This was a game-changer for me, as my improvement became more visible, particularly with Progressive Overload and selecting the appropriate progression for each movement patterns. Despite this, I still clung to basic weightlifting exercises that didn't fully tap into my full potential for freedom of movement.

Now, after delving into a range of workout styles, drawing from physiotherapy, bodybuilding, calisthenics, yoga, balance training, primal movement, plyometrics, and even Tai Chi, I've discovered a newfound joy in exercise and unlimited freedom of movement. Pairing this with knowledge about behavior design, mental health, and some life philosophy, I've realized how physical training can truly enrich all facets of life. I'm excited to share these insights and experiences with you all through this blog. Let's kick things off with some important insights I learned throughout the course of my fitness journey.

Lessons Learned

1. To have high-energy levels throughout the day, prioritize quality sleep, a nutritious diet, and regular physical activity. These critical aspects are often ignored in today's fast-paced lifestyles. Instead of always focusing on your phone, recharge your physical and mental energy by taking a short break. Take a leisurely stroll or jump in place for a minute.
2. Lifestyle choices can lead to health issues. Our bodies need movement, but a sedentary lifestyle can cause health problems to pile up. Regular gym visits won't fix 'Office Syndrome' if you spend the rest of your time sitting in front of a screen. The solution lies in changing your lifestyle habits. Remember to frequently adjust your posture and do exercises that target your specific concerns.
3. Physical and mental health go hand in hand. Exercising helps you understand your body and boosts your self-confidence. Engaging in physical activities is a vital stepping stone for personal growth—it's the simplest way to challenge yourself and witness tangible outcomes. Plus, it's a key component in trauma recovery—helping your brain transition from a state of fear to a state of resilience.
4. Don't overthink exercise. It's essentially planned body movements. It doesn't have to take up a lot of time. You can break up your workout throughout the day. Depending on your daily schedule, you can have a quick 10-minute workout or a more intense 1-hour workout. Furthermore, don't stress too much about performing an exercise perfectly. The rules you've learned from various sources are just a broad guide. They may not consider your unique physical abilities.
5. Daily exercise is ideal, but you don't have to push your limits every day. Start your day with 5–10 minutes of body movement session. Then, stretch for another 5–10 minutes before you sleep. This simple routine can enhance your mobility without needing too much of your time, so it's easy to keep up with every day. When you have a little extra time, push yourself a bit further. The key here is to make sure that physical movement is a regular part of your everyday routine.
6. Our bodies experience varying levels of strength on a daily basis. Some days, you may feel stronger than others. Be patient with yourself and push harder when you feel ready. Furthermore, keep in mind that different body parts have different strengths. Don't get disheartened if you can't perform certain exercises. Choose movements that are suitable for your body's abilities.
7. When selecting workouts, it is important to pick ones that align with your objectives and current fitness level. We often overlook simple exercises, considering them boring. However, building a strong physical foundation greatly affects our long-term health. Additionally, it's also helpful to regularly set milestones to keep track of our physical progress and celebrate small wins along the way.
8. Stick to a simple exercise routine. Start with a handful of exercises and master them before moving on to more challenging ones or trying different workout styles. Constantly changing exercises or doing too many simultaneously can hinder our progress.
9. Exercise to enhance your body movement, not merely for aesthetic purposes. Joint problems become increasingly common as we age. Without frequent movement of each joint in their end range, we risk losing our mobility faster.
10. To transform your body composition, the most effective methods are strength training and controlling your diet, especially increasing your protein intake and reducing sugar intake. Many people think that cardio training, especially running, is the key to achieving a desirable physique, but it can actually lead to muscle loss. The truth is, your weight doesn't have as much impact on your body shape as the ratio of muscle to fat does.
11. You don't build muscles or improve body performance by accident. Physical training is the most honest investment with the highest return—the more effort you put in, the more rewards you will reap. To see desirable results, you must consistently put in the work, so you can enjoy the benefits in your later years.
12. Take joy in moving your body. See physical training not as a chore, but as a celebration of our ability to move freely. Don't stick to just one type of exercise for your entire life. Don't be the muscular person who can’t sit on the floor, the runner who can’t lift heavy items, or the yogi who struggles with stairs due to poor stamina. Avoid limiting yourself to a small range of movements, forgetting that the main aim of all physical training is to provide us with more freedom in life. The more diverse our training, the more freedom of movement we experience.