Fitness Simplified: The Only 5 Things You Need to Get Started

Fitness Simplified: The Only 5 Things You Need to Get Started

Starting a fitness journey can feel overwhelming. With so much conflicting advice out there, it’s easy to get lost in the details and feel like you need a perfect plan before you even begin. But the truth is, you don’t need expensive gear, complicated routines, or hours in the gym. You only need these five key things to get started—and stay on track.

1. A Clear Goal With Realistic Expectations

Before you dive into workouts and meal plans, take a moment to define your goal. Do you want to lose weight, build strength, increase energy, or simply feel better? Having a clear goal will help you stay focused and motivated.

It’s also important to set realistic expectations. Real, lasting change takes time and patience. Plan on dedicating at least three hours a week to fitness for the next two years. Why two years? Because true transformation isn’t just about quick results—it’s about building sustainable habits. Many people start strong but struggle to push through the "mundane middle" when motivation fades. By setting a long-term expectation, you give yourself permission to progress at a steady pace without feeling discouraged by short-term plateaus.

You also don’t need to wait until you have the perfect plan to take action. Imperfect action is always better than waiting for the perfect moment. The key is to start, adjust as you go, and keep moving forward.

Action Step: Write down your goal and set a realistic timeline. Instead of saying, “I want to get fit,” try focusing on habit-based goals like, “I want to work out three times a week for the next month.” Remind yourself that consistency over two years will lead to lasting results.

2. A Simple Workout Routine

You don’t need to spend hours at the gym or wrestle with complicated exercises to see results. The key is consistency. A basic mix of strength training, cardio, and flexibility work can be enough to get started.

Again, if you're looking at starting a workout routine and you don't think you can sustain it for at least 2 years, then it's probably not the right workout routine.

Action Step: Choose a simple routine you can do at home or in a gym. For example:

• 2 days of strength training (bodyweight exercises or weights)

• 3 days of cardio (walking, cycling, or kickboxing)

• 1-2 days of mobility work (stretching or yoga)

Not sure where to start? Our 9Round kickboxing workout takes the guesswork out of fitness. In just three 30-minute sessions per week, you’ll get a full-body workout that combines strength, cardio, and conditioning—all in a supportive, high-energy environment. All you have to do is show up and give it your best. Join us and make fitness simple and sustainable!

3. A Sustainable Nutrition Plan

Forget crash diets and extreme meal plans. Instead, focus on eating whole, nutrient-dense foods that fuel your body. Balance protein, healthy fats, and carbohydrates to support your energy levels and workouts.

Again, if you're looking at starting a "diet" that is not going to be sustainable for the next 2 years then it's probably more of a short-term fix than a long-term solution. You don't have to give up the foods that you love or cook one meal for your family and a separate meal for yourself. You can have tacos and pizza and ice cream. All without the guilt. Let us show you how!

Action Step: Start with small, manageable changes. Swap out processed snacks for whole foods, increase your water intake, and add more protein to your meals.

4. A Way to Track Progress

Tracking progress keeps you accountable and helps you see results, even when they feel slow. But progress isn’t just about the scale—it includes strength gains, improved endurance, better sleep, and how you feel overall.

One powerful way to shift your mindset around progress is to focus on the gain, not the gap. This concept, from the book The Gap and The Gain by Dan Sullivan and Dr. Benjamin Hardy, encourages you to measure success based on how far you’ve come rather than how far you still have to go. If you only look at the gap between where you are and your ultimate goal, you’ll always feel like you’re falling short. But when you track your gains—like lifting heavier weights, having more energy, or simply feeling better—you’ll stay motivated and committed to the long game.

Action Step: Pick a tracking method that works for you:

• Keep a workout journal

• Take progress photos every few weeks

• Track energy levels and how your clothes fit

• Write down small wins each week to celebrate your progress

5. A Support System

Accountability is a game-changer. Having a support system—whether it’s a workout buddy, a coach, or an online community—can help you stay motivated and push through tough days.

Action Step: Find an accountability partner or join a fitness group. If you’re part of a gym, take advantage of coaching and support to keep you on track.

The Bottom Line

You don’t need a perfect plan to start—you just need to start. Focus on these five essentials, and you’ll build a solid foundation for lifelong fitness. What’s one step you can take today? Let’s get moving!

Need help with any part of this process? Book a call with one of our expert coaches today and get started on a sustainable fitness plan with 9Round Kickboxing! Click the button below to get started.