My Fitness Blog for sharing

[thepresentfitness]

Are We Over-Complicating Fitness?

The Evolution of Fitness: Aesthetic vs. Health

Having grown up in the 80s and 90s (I was born in 1977 in Singapore), fitness was very different back then. We didn't have fancy gyms or trendy classes. We got fit through good old-fashioned push-ups, pull-ups, and running around outside. Those exercises were what everyone aimed for! Nowadays, it’s rare to see someone doing push-ups. Instead, many people think fitness is all about having an aesthetic muscular body or six-pack abs.

While it’s great to admire strong bodies, we need to ask ourselves: is that all fitness is about? Sometimes, we forget the real benefits of exercise—like feeling more energetic and keeping our hearts healthy—because we focus too much on looks.

The Shift in Fitness Focus

These days, fitness can feel really complicated. With so many options like HIIT, CrossFit, and fancy recovery methods, it’s easy to get confused. Back in the 80s and 90s, working out was simple. We didn’t need fancy tools or recovery tricks; we just moved our bodies! Expensive sports massage treatments weren’t even known back then, but now many believe they are a must after workouts. This mindset often comes from pushing ourselves too hard or chasing an athlete’s lifestyle.

We also hear about weird new things like ice baths. While they may have some benefits, they might not be suitable for everyone. It’s important to remember that everyone’s body is different, and what works for one person may not work for another.

Are We Overcomplicating Fitness?

With all these new trends, we have to wonder: have we made fitness too complicated? Sure, having choices is good, but sometimes it can distract us from why we exercise in the first place.

The Real Reasons to Exercise

Fitness should be about living a healthier and happier life. Regular exercise can help lower the risk of heart disease, boost your energy, and improve your mood. But with so much focus on looking good, these important benefits often get ignored.

Exercise isn’t just about taking the perfect gym selfie; it’s about feeling good in our everyday lives. It’s about having the energy to hang out with friends, feeling confident, and enjoying our favorite activities. That’s what really matters!

Finding the Right Balance

So, how do we find a better balance? It starts with changing how we think. Let’s focus on health instead of looks. We can share stories about how exercise makes us feel great or helps us deal with stress, encouraging others to join in without worrying about how they look.

Remember, fitness doesn’t have to be complicated. Whether you’re going for a jog, dancing at home, or doing a few push-ups, any movement counts. Let’s embrace the simple joy of being active and celebrate how it makes us feel.

Conclusion

In a world that often focuses on looks, let’s not forget why we exercise in the first place. By concentrating on health, energy, and happiness, we can create a fitness culture that truly enriches our lives. So the next time you think about working out, remember: it’s not just about looking great; it’s about feeling awesome and enjoying life!

Edited October 2, 2024 by thepresentfitness

[thepresentfitness]

Fitness on Social Media; What Social Media Doesn't Show
 

Lately, I’ve been thinking about how social media fitness influencers are affecting our views on health and fitness.
 

As these influencers become more popular, many of us are drawn to their seemingly perfect lifestyles and quick weight loss transformations. They often show off their toned bodies, intense workouts, and healthy meals, creating an image of the perfect fitness journey. But, they usually leave out important details like genetics, personal situations, and the hard work behind the scenes.
 

For example, while some influencers share their workout routines and diet plans, they might not talk about how genetics play a role in their looks. Everyone’s body reacts differently to exercise and diet because of genetic factors, so what works for one person might not work for another. Plus, things like how much time you have, your budget, and access to gyms can really affect your fitness journey.

We’ve also seen some influencers partying, drinking, and eating lots of tasty but unhealthy foods, which can give us unrealistic ideas about what a healthy lifestyle looks like. This can make us think that just copying an influencer’s routine will give us the same results. But it’s important to remember that these influencers often have the resources and support to balance their indulgences with their fitness goals.
 

Fitness is a personal journey that needs a balanced approach, not a one-size-fits-all formula. Here are some tips to help you on your fitness journey:

1. Set Realistic Goals: Understand your body and set fitness goals that fit your lifestyle. For example, aiming to lose 0.25 to 0.5 kg per week is a good guide. This range also works for those trying to gain weight, especially muscle.

2. Personalized Plans: Make a fitness and diet plan that suits your needs instead of copying someone else’s routine.

3. Consistency Over Perfection: Focus on being consistent with your workouts and healthy eating habits, rather than trying to be perfect.

4. Listen to Your Body: Pay attention to how your body reacts to different exercises and foods, and adjust your plan as needed.
   
   Remember, achieving and maintaining a healthy lifestyle is about finding what works best for you and making changes that you can stick with. Don’t get discouraged by the seemingly perfect lives you see on social media. Your journey is unique, and with patience and persistence, you can reach your fitness goals.
    

   Stay motivated and keep going!

[thepresentfitness]

Why I Disapprove Ice Baths


 

As a trainer and TCM wellness enthusiast, I often receive questions about various recovery methods, particularly ice baths. While many athletes and fitness enthusiasts swear by them, I find myself at odds with this popular trend. Here’s why I disapprove of ice baths and offer a more balanced approach to cold exposure that aligns better with individual constitution and wellness.

The Appeal of Ice Baths

Ice baths have gained popularity to reduce muscle soreness and inflammation after intense workouts. The idea is that the cold constricts blood vessels, reducing swelling and numbing pain. However, while there may be some benefits, I believe the risks often outweigh them, especially for those with certain body constitutions.

Individual Constitutions Matter
Not everyone responds to cold exposure in the same way. Traditional Chinese Medicine (TCM) teaches us that we all have different constitutions, which influence how our bodies react to environmental factors like temperature. Some people thrive in cooler conditions, while others may struggle. For instance, those with a "Yang deficiency" may find that ice baths exacerbate feelings of coldness, leading to fatigue and discomfort.

Start Slow with Cold Showers

Instead of jumping straight into an ice bath, I recommend starting with cold showers (monitoring the temperature). Cold exposure can indeed help bring up Yang energy, stimulating circulation and invigorating the body. However, it's essential to ease into it:

1. Begin with Room Temperature Water: Start with a comfortable temperature that feels neutral.

2. Gradually Introduce Cool Water: After a few sessions, lower the temperature slightly. This allows your body to adjust without the shock of extreme cold.

3. Progress Slowly: Once you feel comfortable, you can gradually introduce colder water, but listen to your body. If you experience discomfort or excessive shivering, it's a sign to back off.
    

   The Risks of Cold Penetration

   One of my primary concerns with ice baths is the way cold energy penetrates the skin, especially after workouts when the pores are open. When your body is warm from exercise, immersing it in ice-cold water can lead to unintended consequences. In TCM, it’s believed that exposing your body to cold can open it up to "evil energy pathogens." These pathogens can penetrate through the skin, especially when pores are open, leading to an increased risk of illness.
    

   Unwanted Consequences of Cold Exposure

   The unwanted consequences of cold exposure from ice baths can manifest as various health issues, particularly from a TCM perspective:
   1. Rheumatism: Prolonged exposure to cold can lead to dampness in the body, which may result in conditions like rheumatism, causing joint pain and stiffness.
   2. Chronic Pain: Cold energy can exacerbate conditions like arthritis, leading to increased inflammation and chronic pain over time.
   3. Digestive Issues: Cold exposure can disrupt the digestive system, potentially causing issues like bloating or discomfort, as it may hinder the body's ability to process food effectively.
   4. Weakened Immune Response: Regular ice baths can weaken the body's natural defenses, making it more susceptible to colds, flu, and other infections.
   5. Kidney Function: TCM holds that excessive cold exposure can negatively impact kidney function, which is vital for overall energy and vitality.
    

   The Global Warming Aspect

   In addition to health concerns, the environmental impact of ice baths is another significant factor to consider. The practice of creating and using ice for baths contributes to unnecessary energy consumption. Fitness conventions and training facilities often manufacture large quantities of ice, which requires energy-intensive processes, contributing to greenhouse gas emissions and climate change.

   As we become more aware of global warming and its consequences, it’s essential to reevaluate our recovery practices. The environmental cost of ice baths raises questions about sustainability in fitness. Instead of relying on artificial cold, we can explore more natural methods of recovery that respect both our bodies and the planet.
    

   Conclusion: Find What Works for You

   While ice baths may be beneficial for some, they are not a one-size-fits-all solution. Understanding your constitution and how your body reacts to cold exposure is essential. Embracing a more gradual approach with cold showers allows for the potential benefits of cold therapy without the associated risks of ice baths or the environmental concerns linked to ice production.

   Listen to your body, start slow, and prioritize your well-being. Recovery is personal, and finding what works for you will lead to better results in your fitness journey.
   
   Stay warm, stay healthy!

 

[thepresentfitness]

𝗔𝗿𝗲 𝗣𝗠𝗗𝘀 𝗺𝗮𝗸𝗶𝗻𝗴 𝘂𝘀 𝗱𝗶𝘀𝗮𝗯𝗹𝗲𝗱?
 

Lately, I've noticed a lot of people, especially seniors, using Personal Mobility Devices (PMDs) to get around. They can be super convenient, but they also come with some serious issues we should think about.
 

𝗖𝗼𝗻𝘃𝗲𝗻𝗶𝗲𝗻𝗰𝗲 𝘃𝘀. 𝗦𝗮𝗳𝗲𝘁𝘆

Sure, PMDs make it easy to travel short distances, but they can also create problems. Think about crowded sidewalks or busy streets—PMDs can get in the way and make things a bit dangerous. Plus, there have been reports of them catching fire, which is definitely a safety concern for everyone.
 

𝗔𝗿𝗲 𝗪𝗲 𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝗧𝗼𝗼 𝗖𝗼𝗺𝗳𝗼𝗿𝘁𝗮𝗯𝗹𝗲?

A lot of the people using PMDs seem perfectly capable of walking. This raises an important question: are we getting too used to these devices? If we rely on PMDs too much, we might actually lose our ability to walk easily and stay fit.
 

𝗟𝗲𝘁’𝘀 𝗚𝗲𝘁 𝗠𝗼𝘃𝗶𝗻𝗴!

Relying solely on PMDs could lead to a decline in our fitness. Over time, if we don’t stay active, we could lose strength and mobility. Walking and doing strength training exercises can help keep us fit and strong. Just a bit of walking every day can make a big difference!
 

𝗙𝗶𝗻𝗱𝗶𝗻𝗴 𝗕𝗮𝗹𝗮𝗻𝗰𝗲

Therefore, encouraging PMD users to add more walking and strength training into their lives can lead to a healthier lifestyle. Simple things like taking brisk walks, using the stairs, or joining fitness classes can help us all stay active.
 

𝗦𝘂𝗺𝗺𝗮𝗿𝘆

In summary, while PMDs have their benefits, we need to be mindful of how they might affect our health. Let’s encourage each other to stay active and enjoy moving!
 

Stay active and take care!

[thepresentfitness]

𝗔 𝗦𝗵𝗮𝗺𝗲𝗳𝘂𝗹 𝗥𝗲𝗮𝗹𝗶𝘁𝘆: 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗛𝗮𝘀 𝗕𝗲𝗰𝗼𝗺𝗲 𝗔𝗹𝗹 𝗔𝗯𝗼𝘂𝘁 𝗟𝗼𝗼𝗸𝘀, 𝗡𝗼𝘁 𝗛𝗲𝗮𝗹𝘁𝗵

Do you realize that nowadays, fitness has become more about how you look than how you feel? It’s a sad reality, but everywhere you turn—on social media, at the gym, or even in fitness ads—it’s all about getting shredded, having the perfect six-pack, or becoming jacked like some kind of gymbro or fitness model. While it’s fine to want to improve your physique, we’ve lost sight of the real reason to exercise: for health, strength, and feeling good in your own body.
 

𝟭. 𝗧𝗵𝗲 𝗦𝗵𝗶𝗳𝘁 𝗳𝗿𝗼𝗺 𝗛𝗲𝗮𝗹𝘁𝗵 𝘁𝗼 𝗔𝗲𝘀𝘁𝗵𝗲𝘁𝗶𝗰𝘀

Not too long ago, exercise was something that people did because it made them feel stronger, more energetic, and more capable of handling everyday tasks. Whether it was carrying groceries, climbing stairs without getting winded, or just keeping up with the kids, exercise was about practical, real-life benefits.
 

But today, fitness culture has shifted. Now, when you think of exercise, it’s often tied to images of shredded abs, bulging muscles, or that "jacked" physique. Social media and gym culture have pushed the idea that being “fit” means you have to look a certain way—like a “hunk” or a “gymbro” with perfect biceps and a chiseled six-pack. It’s all about the aesthetics—the sculpted body that looks good in the mirror and on Instagram. For many, the goal of working out isn't about health anymore; it’s about achieving that “shredded” look or becoming a “muscle machine” with the kind of physique that stops people in their tracks.
 

The problem with this? It creates a narrow definition of fitness. It’s like saying only people who look like fitness models are “fit,” while everyone else is labeled as “unfit.” It makes us forget about the real, long-term benefits of exercise: the increased energy, better mobility, and overall health that make us feel good in our bodies, no matter what shape we’re in.
 

When we focus too much on the end result—looking like a “gymbro” or a “hunk”—we lose sight of the true purpose of exercise: building strength, improving mobility, and feeling good in our day-to-day lives. After all, a shredded body doesn’t necessarily mean you can lift a heavy shopping bag without straining, or that you won’t feel exhausted after a long day of work.

 

𝟮. 𝗧𝗵𝗲 𝗥𝗶𝘀𝗲 𝗼𝗳 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗮𝘀 𝗮 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗦𝗵𝗼𝘄

Social media has given rise to a new trend: fitness as a performance. Suddenly, people are showing off crazy stunts like muscle-ups, human flags, or one-arm push-ups. While these moves look cool and can be fun to try, they’re not the best measure of overall fitness.
 

What gets lost in the spotlight of impressive tricks is that the majority of people won’t be doing muscle-ups every day. But we will be lifting grocery bags, sitting at desks, or walking to and from places. Fitness isn’t about mastering one stunt—it's about building a body that supports you in everyday life.
 

𝟯. 𝗧𝗵𝗲 𝗛𝗶𝗱𝗱𝗲𝗻 𝗖𝗼𝘀𝘁: 𝗜𝗻𝗷𝘂𝗿𝘆 𝗮𝗻𝗱 𝗕𝘂𝗿𝗻𝗼𝘂𝘁

Another side effect of this focus on aesthetics and stunts is the rise in sports injuries. The obsession with getting "jacked" or mastering extreme moves often leads people to push their bodies too hard, too fast. Whether it’s trying to hit personal records in the gym, performing risky calisthenic stunts, or overtraining for that "perfect" look, many end up injuring themselves in the process.
 

Conditions like elbow tendonitis, patellar femoral syndrome (knee pain), and shoulder injuries are becoming increasingly common in those who exercise purely for aesthetics or to show off stunts. While pushing your body to achieve physical feats might look impressive, it’s not sustainable or healthy in the long run. Injuries not only sideline your progress, but they also undermine the true purpose of fitness—making you stronger and healthier for the future.
 

When we focus so much on looking good or performing complex tricks, we risk our health in ways that can last a lifetime. And in the process, we forget that fitness should be about feeling strong and capable, not about constantly chasing the next "perfect" move or body type.
 

𝟰. 𝗧𝗵𝗲 𝗗𝗮𝗻𝗴𝗲𝗿 𝗼𝗳 𝗟𝗮𝗯𝗲𝗹𝘀: “𝗨𝗻𝗳𝗶𝘁” 𝘃𝘀. “𝗙𝗶𝘁”

In today’s fitness culture, there's this idea that if you don’t look like a fitness model or can’t do insane stunts, you’re “unfit.” This couldn’t be further from the truth.
 

𝙏𝒉𝙚 𝙍𝒆𝙖𝒍𝙞𝒕𝙮:

Being “fit” doesn’t mean you have a six-pack or can do a backflip. It means being able to do the things that matter in your life—whether that’s playing a game of basketball, carrying a heavy backpack without straining, or simply having enough energy to enjoy your day.
 

But when we start equating fitness with appearance or performance, we create this pressure to look or act a certain way. And when people don’t fit that narrow definition, they may feel discouraged or unmotivated.

 

𝟱. 𝗧𝗵𝗲 𝗥𝗶𝘀𝗸 𝗼𝗳 𝗟𝗼𝘀𝗶𝗻𝗴 𝗥𝗲𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵 𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀

When fitness is all about aesthetics or impressing others with fancy moves, we risk ignoring the core reasons why we should be exercising in the first place. Exercise isn’t just about building muscles that look good—it’s about building a body that functions well and keeps you healthy for the long term.
 

Real Benefits of Exercise:
 

1. More energy: Regular physical activity boosts your energy levels and makes everyday tasks easier. You won’t feel exhausted after climbing a flight of stairs or walking to school.
 

2. Better mobility: Working out improves your flexibility and range of motion, making it easier to bend, stretch, and move without pain. This is key for things like playing sports, carrying things, or even just sitting comfortably.
 

3. Reduced risk of disease: Staying active lowers your chances of developing chronic conditions like heart disease, diabetes, or high blood pressure. It’s about living longer, healthier, and with fewer health problems down the road.
 

4. Mental health benefits: Exercise is proven to reduce stress, anxiety, and depression. It boosts your mood and helps you feel more positive, no matter what’s going on in your life.
 

When you focus on these benefits, you realize that fitness isn’t just about showing off your abs—it’s about being strong, healthy, and confident in your own body.
 

𝟲. 𝗪𝗵𝘆 𝗪𝗲 𝗡𝗲𝗲𝗱 𝘁𝗼 𝗦𝗵𝗶𝗳𝘁 𝘁𝗵𝗲 𝗙𝗼𝗰𝘂𝘀 𝗕𝗮𝗰𝗸 𝘁𝗼 𝗛𝗲𝗮𝗹𝘁𝗵

So, how do we change this? It starts with redefining what fitness really means. Instead of focusing on how we look or what stunts we can pull off, we need to bring the conversation back to the true benefits of exercise: health, strength, and overall well-being.
 

Here’s why this shift matters:
 

1. Health over looks: Prioritize endurance, strength, mobility, and mental health. These benefits will stay with you for the long term.
 

2. Stop comparing yourself to others: Fitness is personal. Your journey is about you—whether you prefer running, weightlifting, yoga, or something else. As long as you’re moving and improving, that’s what counts.
 

3. Celebrate what your body can do, not just how it looks: Your body is capable of more than you might realize, and fitness should help you appreciate and care for it, not just sculpt it into someone else's ideal.

𝗖𝗼𝗻𝗰𝗹𝘂𝘀𝗶𝗼𝗻:

Fitness is for everyone, no matter your shape, size, or skill level. It’s time to stop defining fitness by the way someone looks or the stunts they can pull off. We need to bring the focus back to what truly matters—being healthy, strong, and energized for the long haul. So, next time you hit the gym or go for a run, remember this: fitness isn’t about perfection. It’s about progress, health, and feeling your best, inside and out.

𝑰𝒇 𝒚𝒐𝒖 𝒂𝒈𝒓𝒆𝒆 𝒘𝒊𝒕𝒉 𝒕𝒉𝒊𝒔 𝒎𝒆𝒔𝒔𝒂𝒈𝒆, 𝒔𝒉𝒂𝒓𝒆 𝒊𝒕 𝒘𝒊𝒕𝒉 𝒚𝒐𝒖𝒓 𝒇𝒓𝒊𝒆𝒏𝒅𝒔 𝒐𝒓 𝒐𝒏 𝒚𝒐𝒖𝒓 𝒔𝒐𝒄𝒊𝒂𝒍 𝒎𝒆𝒅𝒊𝒂. 𝑳𝒆𝒕’𝒔 𝒔𝒑𝒓𝒆𝒂𝒅 𝒕𝒉𝒆 𝒘𝒐𝒓𝒅 𝒕𝒉𝒂𝒕 𝒇𝒊𝒕𝒏𝒆𝒔𝒔 𝒊𝒔𝒏’𝒕 𝒂𝒃𝒐𝒖𝒕 𝒍𝒐𝒐𝒌𝒊𝒏𝒈 𝒍𝒊𝒌𝒆 𝒂 𝒇𝒊𝒕𝒏𝒆𝒔𝒔 𝒎𝒐𝒅𝒆𝒍—𝒊𝒕’𝒔 𝒂𝒃𝒐𝒖𝒕 𝒇𝒆𝒆𝒍𝒊𝒏𝒈 𝒈𝒐𝒐𝒅, 𝒔𝒕𝒂𝒚𝒊𝒏𝒈 𝒔𝒕𝒓𝒐𝒏𝒈, 𝒂𝒏𝒅 𝒍𝒊𝒗𝒊𝒏𝒈 𝒂 𝒉𝒆𝒂𝒍𝒕𝒉𝒚 𝒍𝒊𝒇𝒆.

 

Edited November 16, 2024 by thepresentfitness

[thepresentfitness]

𝗪𝗵𝘆 𝗬𝗼𝘂 𝗦𝗵𝗼𝘂𝗹𝗱 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝗥𝗲𝘀𝘁 𝗜𝗻𝘀𝘁𝗲𝗮𝗱 𝗼𝗳 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲: 𝗧𝗵𝗲 𝗢𝘃𝗲𝗿𝗹𝗼𝗼𝗸𝗲𝗱 𝗦𝗲𝗰𝗿𝗲𝘁 𝘁𝗼 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗦𝘂𝗰𝗰𝗲𝘀𝘀



 

In the world of fitness, there's often a misconception that the key to getting stronger, leaner, and healthier lies in relentless exercise. While physical activity is essential for overall well-being, many people overlook the most critical component of any fitness routine: rest.

In fact, prioritizing rest over exercise could be the secret ingredient you need to achieve your fitness goals faster, more sustainably, and with fewer risks of burnout. So, let’s dive into why rest should be at the top of your fitness agenda.
 

𝟭. 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆 𝗡𝗲𝗲𝗱𝘀 𝗧𝗶𝗺𝗲 𝘁𝗼 𝗥𝗲𝗰𝗼𝘃𝗲𝗿 𝗮𝗻𝗱 𝗥𝗲𝗽𝗮𝗶𝗿
Exercise, especially intense workouts, puts stress on your muscles, joints, and tissues. When you lift weights or run long distances, you're actually creating tiny tears in muscle fibers. This may sound alarming, but it's a natural process called muscle catabolism.

During rest, your body works to repair these fibers and rebuild muscle tissue, which leads to growth. Without sufficient rest, your muscles can’t repair themselves fully, hindering progress and increasing the risk of injury. In essence, you’re not getting stronger by pushing yourself harder every day — you’re getting stronger by allowing your body to recover properly.
 

𝟮. 𝗢𝘃𝗲𝗿𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗖𝗮𝗻 𝗟𝗲𝗮𝗱 𝘁𝗼 𝗕𝘂𝗿𝗻𝗼𝘂𝘁

It’s easy to fall into the trap of thinking that more is better when it comes to working out. However, overtraining is a real phenomenon that occurs when you push your body beyond its limits without adequate rest. Symptoms of overtraining include fatigue, irritability, decreased performance, and even sleep disturbances.

Chronic overtraining can lead to a complete physical and mental burnout, which will take far more time to recover from than if you had simply taken breaks in the first place. By prioritizing rest, you can avoid this downward spiral and maintain a consistent, long-term workout routine.
 

𝟯. 𝗥𝗲𝘀𝘁 𝗥𝗲𝗱𝘂𝗰𝗲𝘀 𝘁𝗵𝗲 𝗥𝗶𝘀𝗸 𝗼𝗳 𝗜𝗻𝗷𝘂𝗿𝘆

Constantly taxing your muscles, joints, and tendons without proper recovery can cause small injuries to accumulate over time, eventually leading to something more serious. Common injuries from overuse include tendonitis, stress fractures, and strains.

Rest days give your body the time it needs to repair minor injuries before they become major setbacks. This not only helps prevent injury, but it also ensures you can maintain a consistent exercise routine without needing extended periods of recovery due to overuse injuries.
 

𝟰. 𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵 𝗮𝗻𝗱 𝗠𝗼𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻 𝗕𝗲𝗻𝗲𝗳𝗶𝘁 𝗳𝗿𝗼𝗺 𝗥𝗲𝘀𝘁

It’s not just your body that needs a break — your mind does, too. Intense training regimens can be mentally draining, and without adequate rest, your motivation can start to dwindle. Burnout isn’t just physical; it’s psychological as well.

Taking intentional rest days helps recharge your mental energy and keeps your workouts from feeling like a chore. When you come back after a rest day, you’re likely to feel more refreshed, motivated, and excited to hit the gym or your next workout session. This mental clarity can make a significant difference in the long term, leading to better consistency and adherence to your fitness routine.
 

𝟱. 𝗥𝗲𝘀𝘁 𝗕𝗼𝗼𝘀𝘁𝘀 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲

It may seem counterintuitive, but resting actually improves performance. When you allow your body time to recover, your energy levels replenish, and your muscles rebuild stronger than before. Studies have shown that adequate rest can lead to improved endurance, strength, and overall fitness performance.

In fact, athletes who prioritize sleep and recovery often outperform those who train excessively without rest. This is because rest enables the body to consolidate the adaptations from training, making the results more pronounced. So, rather than pushing through every workout, listen to your body, and give it the time it needs to fully recover.
 

𝟲. 𝗥𝗲𝘀𝘁 𝗜𝘀 𝗮 𝗞𝗲𝘆 𝘁𝗼 𝗦𝘂𝘀𝘁𝗮𝗶𝗻𝗮𝗯𝗹𝗲 𝗙𝗶𝘁𝗻𝗲𝘀𝘀

Fitness isn't about how hard you can push yourself in the short term — it's about creating a sustainable, long-term routine. A balanced approach that includes regular exercise, recovery, and rest is essential for achieving lasting results. By integrating rest into your fitness plan, you reduce the risk of burnout, injury, and frustration, ensuring that your fitness journey remains enjoyable and sustainable for years to come.
 

𝗛𝗼𝘄 𝘁𝗼 𝗜𝗻𝗰𝗼𝗿𝗽𝗼𝗿𝗮𝘁𝗲 𝗥𝗲𝘀𝘁 𝗶𝗻𝘁𝗼 𝗬𝗼𝘂𝗿 𝗥𝗼𝘂𝘁𝗶𝗻𝗲

Now that we’ve discussed the importance of rest, here are some practical tips on how to include more recovery in your fitness routine:
 

𝟭. 𝗣𝗹𝗮𝗻 𝗥𝗲𝘀𝘁 𝗗𝗮𝘆𝘀:

Schedule at least one or two rest days per week. These don’t have to be "inactive" days — you can incorporate light stretching, yoga, or leisurely walks, but avoid intense exercise.
 

𝟮. 𝗚𝗲𝘁 𝗤𝘂𝗮𝗹𝗶𝘁𝘆 𝗦𝗹𝗲𝗲𝗽:

Sleep is one of the most crucial forms of recovery. Aim for 7-9 hours of sleep per night to allow your body to repair and recharge.
 

𝟯.𝗟𝗶𝘀𝘁𝗲𝗻 𝘁𝗼 𝗬𝗼𝘂𝗿 𝗕𝗼𝗱𝘆:

If you’re feeling fatigued, sore, or mentally drained, it’s okay to take an extra rest day. Your body knows best when it needs recovery.
 

𝟰. 𝗔𝗰𝘁𝗶𝘃𝗲 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆:

Active Recovery: On your rest days, consider low-impact activities such as swimming, cycling, or walking. These can keep your blood flowing without placing too much strain on your muscles.
 

𝟱. 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻:

Proper nutrition plays a huge role in recovery. Ensure you're eating enough protein to repair muscle tissue, along with healthy fats and carbs to fuel your energy needs.
 

𝗖𝗼𝗻𝗰𝗹𝘂𝘀𝗶𝗼𝗻: 𝗥𝗲𝘀𝘁 𝗜𝘀 𝗘𝘀𝘀𝗲𝗻𝘁𝗶𝗮𝗹 𝗳𝗼𝗿 𝗥𝗲𝗮𝗹 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀

Fitness isn’t a race. The journey towards improved health and wellness is about finding balance and listening to your body. While exercise is essential for building strength, stamina, and overall health, rest is what enables you to perform at your best in the long run.

By prioritizing rest over relentless exercise, you’ll not only reduce your risk of injury and burnout but also unlock better performance, faster recovery, and sustained motivation. So, take a step back, plan your rest, and allow your body the time it needs to grow and thrive.

Remember, the best workout plan isn’t the one you can push yourself through every single day — it’s the one that includes rest as a foundational element of progress.

[thepresentfitness]

𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗶𝘀 𝗕𝗲𝗰𝗼𝗺𝗶𝗻𝗴 𝗨𝗻𝗵𝗲𝗮𝗹𝘁𝗵𝘆: 𝗪𝗵𝘆 𝘁𝗵𝗲 𝗔𝘃𝗲𝗿𝗮𝗴𝗲 𝗗𝘂𝗱𝗲 𝗪𝗵𝗼 𝗗𝗼𝗲𝘀𝗻’𝘁 𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗠𝗶𝗴𝗵𝘁 𝗕𝗲 𝗟𝗶𝘃𝗶𝗻𝗴 𝗕𝗲𝘁𝘁𝗲𝗿—𝗮𝗻𝗱 𝗦𝗽𝗲𝗻𝗱𝗶𝗻𝗴 𝗟𝗲𝘀𝘀



 

You heard me right. The guy who never steps into a gym is probably happier, healthier, and richer than you are.
 

While you’re spending your paycheck on protein powder, gym memberships, and recovery sessions, he’s saving money, avoiding pain, and living life without the constant mental struggle of chasing progress. Sounds unfair, doesn’t it? But here’s the truth—fitness isn’t always the answer.

𝟭. 𝗧𝗵𝗲 𝗛𝗶𝗱𝗱𝗲𝗻 𝗧𝗮𝘅 𝗼𝗳 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆: 𝗦𝗽𝗼𝗿𝘁𝘀 𝗠𝗮𝘀𝘀𝗮𝗴𝗲𝘀 & 𝗣𝗮𝗶𝗻 𝗧𝗿𝗲𝗮𝘁𝗺𝗲𝗻𝘁𝘀
 

Here’s the deal: every time you step into a gym and push your body hard, you’re setting yourself up for pain. And guess what? You’re paying for that pain.

Sports Massage, Therapy, and Doctor’s Bills: If you lift weights or push cardio, chances are you’re no stranger to the cycle of soreness, injury, and recovery. Most fitness enthusiasts spend hundreds—sometimes thousands—every year on sports massages, physical therapy, or even surgery just to undo the damage caused by too much training.
 

Meanwhile, the average dude who never exercises (or doesn't exercise much) isn’t trapped in this cycle. He doesn’t need regular treatment. His body isn’t in constant breakdown mode. His life isn’t a revolving door of recovery sessions and doctor visits.
 

Think about it:

You’re paying to fix your body. He’s saving his money.

And guess what? His body is fine without the extra trips to the recovery clinic.

𝟮. 𝗧𝗵𝗲 𝗦𝘂𝗽𝗽𝗹𝗲𝗺𝗲𝗻𝘁 𝗜𝗻𝗱𝘂𝘀𝘁𝗿𝘆 𝗜𝘀 𝗮 𝗠𝗼𝗻𝗲𝘆 𝗣𝗶𝘁—𝗔𝗻𝗱 𝗠𝗼𝘀𝘁 𝗡𝗼𝗻-𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝗿𝘀 𝗔𝗿𝗲𝗻’𝘁 𝗗𝗿𝗼𝘄𝗻𝗶𝗻𝗴 𝗶𝗻 𝗜𝘁
 

Take a moment to look at your kitchen. How many protein shakes are sitting there? How many fat burners, pre-workouts, BCAA tablets, or "miracle" supplements have you bought this month?
 

Here’s a fact: Fitness culture has turned supplements into a mandatory cost. And they’re expensive.

$50 here. $60 there.

Another $100 on the newest "must-have" fat burner that promised you six-pack abs and didn’t deliver.

These costs add up. Fast.
 

The average dude who isn’t obsessed with fitness? He’s not spending his paycheck on supplements. He’s putting his money toward savings, better food, a trip, a car, or even an investment. His life isn’t fueled by a synthetic shake. He’s spending on real life, not a quick fix.
 

While you’re wondering if your pre-workout is "clean enough," he’s securing financial freedom.

𝟯. 𝗠𝗲𝗻𝘁𝗮𝗹 𝗛𝗲𝗮𝗹𝘁𝗵: 𝗪𝗵𝘆 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗖𝗮𝗻 𝗗𝗲𝘀𝘁𝗿𝗼𝘆 𝗬𝗼𝘂𝗿 𝗠𝗶𝗻𝗱
 

Here’s where it gets even darker.
 

You’re working out, counting calories, watching your body change, and you’re still insecure. Every time you check the mirror, you see flaws. You scroll Instagram and see someone "better"—more muscular, leaner, stronger—and you compare.
 

This is the mental trap of fitness.
 

Most fitness enthusiasts deal with mental battles—body dysmorphia, comparison, obsession with progress, and the constant fear of losing what they’ve worked for. Meanwhile, the average dude who doesn’t exercise doesn’t even think about these things. His body image isn’t an issue. His life isn’t a daily struggle with mental weight.
 

Why? Because his self-worth isn’t tied to his reflection.

𝗧𝗵𝗲 𝗔𝘃𝗲𝗿𝗮𝗴𝗲 𝗗𝘂𝗱𝗲 𝗛𝗮𝘀 𝗙𝗼𝘂𝗻𝗱 𝘁𝗵𝗲 𝗖𝗵𝗲𝗮𝘁 𝗖𝗼𝗱𝗲 𝘁𝗼 𝗟𝗶𝗳𝗲
 

While you’re in the gym, sore, strapped for cash, and battling mental pressure, the non-exerciser is simply… living. He’s spending his time and energy on experiences, relationships, career moves, and financial growth.
 

He doesn’t wake up and dread the gym. He doesn’t feel shame for missing a workout. His focus isn’t on pushing his body to the next level. His life is more straightforward—and, oddly enough, healthier because he’s not in constant repair mode.

𝗧𝗵𝗲 𝗤𝘂𝗲𝘀𝘁𝗶𝗼𝗻 𝗬𝗼𝘂 𝗡𝗲𝗲𝗱 𝘁𝗼 𝗔𝘀𝗸 𝗬𝗼𝘂𝗿𝘀𝗲𝗹𝗳: 𝗪𝗵𝗮𝘁’𝘀 𝗬𝗼𝘂𝗿 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗔𝗰𝘁𝘂𝗮𝗹𝗹𝘆 𝗖𝗼𝘀𝘁𝗶𝗻𝗴 𝗬𝗼𝘂?

 

Stop and think for a second:
 

What if all your gym sessions, sports massages, supplements, and mental anguish weren’t necessary? What if you redirected that time, energy, and money toward other things—things that actually give you freedom, happiness, and peace?
 

What if you chose simplicity over struggle?
 

Here’s the thing: You don’t have to be part of the endless chase. The gym isn’t a mandatory path to health or happiness. Some people live amazing, fulfilling lives without ever counting reps or grams of protein.
 

Are you stuck in the cycle because you think you have to be? Or because you want to be?

𝗙𝗶𝗻𝗮𝗹 𝗧𝗵𝗼𝘂𝗴𝗵𝘁: 𝗦𝘁𝗼𝗽 𝗮𝗻𝗱 𝗖𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲 𝘁𝗵𝗲 𝗡𝗮𝗿𝗿𝗮𝘁𝗶𝘃𝗲
 

Fitness culture is a powerful machine. It thrives on your insecurities, your ambition, and your spending. But the average guy who never bought into the hype? He’s saving money. He’s avoiding injury. He’s focusing on other things. And in many ways, he’s winning.
 

So ask yourself:
 

𝐴𝑟𝑒 𝑦𝑜𝑢 𝑟𝑒𝑎𝑙𝑙𝑦 ℎ𝑒𝑎𝑙𝑡ℎ𝑖𝑒𝑟? 𝑂𝑟 𝑎𝑟𝑒 𝑦𝑜𝑢 𝑗𝑢𝑠𝑡 𝑏𝑟𝑜𝑘𝑒, 𝑠𝑜𝑟𝑒, 𝑎𝑛𝑑 𝑚𝑒𝑛𝑡𝑎𝑙𝑙𝑦 𝑒𝑥ℎ𝑎𝑢𝑠𝑡𝑒𝑑 𝑤ℎ𝑖𝑙𝑒 𝑐ℎ𝑎𝑠𝑖𝑛𝑔 𝑎 𝑔𝑜𝑎𝑙𝑝𝑜𝑠𝑡 𝑡ℎ𝑎𝑡 𝑘𝑒𝑒𝑝𝑠 𝑚𝑜𝑣𝑖𝑛𝑔?

𝐓𝐡𝐞 𝐜𝐡𝐨𝐢𝐜𝐞 𝐢𝐬 𝐲𝐨𝐮𝐫𝐬.
 

You can keep running the rat race of gym memberships, protein powders, and mental stress, or you can step back and ask yourself: What does real health look like to me?
 

Sometimes, less really is more.

[thepresentfitness]

Why Most Weight Loss Goals are Unrealistic


 

As a Fitness Personal Trainer, I often get requests from clients that make me shake my head. The most common ones? "I want to trim down my hips and belly, get a little V-cut," or "I need to lose 5kg in a month." These requests sound so familiar, but they always leave me wondering: Why is it that so many people focus on the wrong reasons for wanting to get fit?
 

Let’s get something straight. Fitness is NOT about obsessing over your body shape or the number on the scale. In fact, those goals are often unrealistic and set people up for failure. Sure, losing weight and getting toned might be the outcome of a solid fitness plan, but chasing after those "Instagram body" ideals without understanding the bigger picture is a sure-fire way to end up frustrated and disappointed.
 

The truth is, fitness should be about health, not just aesthetics. It’s about feeling better, moving better, and making your body function at its best. Why? Because your health should come before your body’s look. The body you want—the lean, fit, and strong one—comes naturally when you focus on the right things. I’m here to tell you that real fitness is about taking care of your body in ways that improve your life for the long term.

Forget about "the V-cut" and focus on your health instead
 

It blows my mind when people come to me saying they want to lose weight for reasons that are purely aesthetic. You know, those goals like "I want my belly to be flatter," or "I want to have visible abs." Here's the thing: weight loss isn't magic. It takes time. The world doesn't owe you a fast transformation just because you want to look like a fitness model.
 

A lot of the time, people forget about the real purpose of exercise—taking care of your body and preventing diseases. For example, let’s talk about obesity. If you're carrying excess weight, you're at risk for some serious conditions like heart disease, high cholesterol, and diabetes. Your body isn’t going to just shrink down because you “want it to.” It needs consistent action to lower your body fat to a healthier range, and that’s where a sensible fitness plan comes in. But here's the kicker—focusing solely on appearance won't fix the underlying health issues.

Instead of aiming for unrealistic body goals, you should ask yourself: How do I want to feel? Do you want to feel more energetic, reduce your risk of heart disease, or build strength as you age? These are the reasons that should drive your fitness journey. If you’re overweight and at risk for heart problems, your goal should be to lose fat to a healthy level—not just "look good in a bikini."
 

Realistic fitness goals = building muscle and functional strength
 

What about older adults? They’re often told that “getting in shape” means running marathons or lifting heavy weights. But for people at risk of sarcopenia (muscle loss due to aging), the goal should be to build functional muscle that helps them carry groceries, get up from a chair, or walk without fear of falling. That’s right, functional fitness is key. Strength training isn’t just for looking like a bodybuilder; it’s for making sure your body works the way it should as you grow older.

Imagine this: You’re getting older, and your muscles are slowly wasting away. If you don’t take action now by building strength, you’ll have trouble doing everyday tasks like walking up stairs or getting out of bed. This is a form of preventive medicine, and it’s crucial. This is the fitness you need to invest in if you want to live a long, independent, and healthy life.
 

The aesthetics will follow—but don’t expect a quick fix
 

Here’s the truth that no one likes to hear: The aesthetics will come, but they won’t happen overnight. If you're focused on getting a “six-pack” or a “V-shape,” it’s time to be real with yourself. Those things take time, dedication, and patience. And let’s be honest, you may never achieve the perfect “Instagram body.” But if you're working out for the right reasons, you’ll actually feel stronger, healthier, and more energized—and your body will naturally start to reflect that.
 

But that’s not the point. Fitness isn’t about chasing some unrealistic standard; it’s about making your life better in ways that go far beyond how you look in a photo. It's about improving your health, reducing the risk of disease, and feeling better every day. Once you make health your priority, aesthetics follow naturally. But if you’re obsessed with aesthetics first, you’re just setting yourself up for disappointment.
 

The bottom line: Don’t get stuck on the scale
 

So, next time you’re tempted to set some unrealistic weight loss goal, think about what you’re really aiming for. Are you focused on looking like someone else or becoming a healthier, stronger version of yourself? Focus on health, and the rest will follow. And remember: It’s not about how quickly you reach those goals—it’s about making progress that will last for life.
 

Fitness isn’t a quick fix or a 30-day challenge. It’s about getting stronger, feeling better, and living a longer, healthier life. So stop chasing the “perfect body” and start focusing on becoming a better version of you. You won’t regret it.

[thepresentfitness]

Buddhist View on Fitness

In today’s world, many people focus on getting the perfect body. They work out hard, follow strict diets, and spend money on things like sports massages. While exercise is great for staying healthy, some people get too obsessed with their looks and forget the real purpose of staying fit—to be healthy and feel good, not just to look a certain way. From a Buddhist perspective, fitness isn’t just about how we look, but about balance and overall well-being.

Attachment to Physical Appearance and Food Abuse

One of the key teachings of Buddhism is attachment—being too attached to things or desires. This can lead to suffering. When people become obsessed with their body image or the perfect physique, it can cause problems, both physically and mentally. For example, some people who want to bulk up (build muscle) eat more food than their bodies actually need. This is called food abuse.
 

Eating too much can harm your body, causing digestive issues like bloating or stomach pain. In the worst cases, it can even lead to serious conditions. But there's another issue. While some people are overeating to bulk up, there are millions of people in the world who don’t have enough to eat. This is a moral problem. Buddhism teaches us to care for others and be aware of the suffering in the world. Overeating or wasting food just for the sake of appearance doesn’t show enough compassion for others.

Unhealthy Weight Loss Methods: Starving and Bulimia

On the other side, some people are trying to lose weight, but in unhealthy ways. Some may starve themselves, eating very little or nothing at all in an effort to shrink their bodies. Others may go to the extreme of forcing themselves to vomit after eating food (which is known as bulimia). These methods are both dangerous and unhealthy. They might result in serious physical problems like malnutrition, organ damage, and long-term issues with eating.

From a Buddhist perspective, these extreme behaviors are forms of attachment to a specific body image. The obsession with losing weight, no matter the cost, leads to harm. Buddhism encourages us to treat our bodies with respect, not to use them as tools to chase an unrealistic or harmful ideal.

Supplements and Steroid Abuse: Seeking Quick Fixes

In today’s fitness culture, it’s also common for people to spend money on expensive supplements like fat burners and protein powders. While some of these supplements may seem like a quick fix, they often aren't necessary for most people. Many of these supplements are processed foods that can lead to unnecessary chemical intake. On top of that, some of them contribute to environmental issues like global warming, especially if they are made using ingredients that require a lot of resources to produce. For example, dairy-based whey protein can be linked to animal cruelty because of the way the dairy industry operates.
 

From a Buddhist perspective, mindful consumption is important. Buddhism teaches us to be mindful of what we consume—not just for our health, but for the world around us. When we choose to buy and consume products that harm the environment or animals, it can contribute to greed and attachment to material goods, which can create suffering.
 

Rather than relying on expensive supplements, a healthy, balanced diet with whole foods is often more than enough to support a fit body. Buddhism encourages us to consume only what we truly need, without falling into the trap of constantly seeking shortcuts or quick fixes.
 

Another troubling issue in fitness culture is the abuse of steroids. Some people use steroids to build muscle or improve performance quickly, but this can be incredibly harmful to health. Steroid abuse can cause serious long-term health problems, such as liver damage, heart issues, and hormonal imbalances. In the Buddhist view, using substances like steroids goes against the idea of treating the body with respect.

Confusing Diets: The Trap of Extremes

Many people today follow fad diets like no-carb, keto, or raw food diets, hoping to lose weight or get the “perfect” body. While these diets promise quick results, they can often be unbalanced and difficult to maintain long-term. For example, keto and no-carb diets cut out carbohydrates, which are an important source of energy. Raw food diets can limit essential nutrients that come from cooking. These diets might work for a short time, but they often lead to nutrient deficiencies or stress over food choices.
 

From a Buddhist perspective, extreme diets create attachment to a specific body image or quick results. Buddhism encourages moderation in all things, including food. Rather than obsessing over diets that eliminate food groups, Buddhism teaches us to eat in a way that nourishes the body, supports health, and maintains balance.

Fitness and the Right Mindset

The goal of fitness in Buddhism is to maintain health and vitality, not just to look a certain way. If someone is only working out to look good or achieve a specific body type, they might start to ignore the true purpose of fitness, which is overall well-being. Focusing only on external appearance can lead to problems like body dysmorphia, where someone feels like they don’t look good enough no matter how hard they try.
 

Buddhism encourages us to treat our bodies with respect and care. If we’re constantly pushing ourselves to achieve an ideal body and stressing over our appearance, it’s a sign that we are too attached to a physical ideal. Instead, we should focus on staying healthy, feeling good, and being mindful of how we treat our bodies.

Compassion and Awareness of Others

One of the main teachings in Buddhism is compassion—caring about the well-being of others. In a world where so many people are struggling with hunger, it’s important to remember that overeating or wasting food doesn’t show enough care for others. By focusing too much on bulking up and eating more than we need, we may be ignoring the fact that others don’t have enough to eat.
 

Buddhism teaches us to be aware of others' suffering and to live in a way that reduces harm. Being mindful of what and how much we eat is a way to practice compassion, not only for ourselves but for others as well. By avoiding wastefulness and greed, we can live in a way that shows respect for all beings.

Mindful Eating

In Buddhism, mindfulness is key. This means paying attention to the present moment and being aware of what we’re doing. Mindful eating means eating in a way that is thoughtful and aware. We should eat only what our bodies need, and be grateful for the food we have. Instead of eating because of cravings or to achieve a certain look, mindful eating is about nourishing our body and being thankful for the food we consume.
 

By practicing mindful eating, we avoid overindulging in food and learn to recognize when we’ve had enough. This can help us stay healthy and prevent the issues that come with overeating, such as digestive problems or gaining unnecessary weight.

Balance and True Health

Buddhism teaches that true health isn’t just about having a certain body type or being in perfect shape. True health comes from balance in all aspects of life—physical, mental, and emotional. When we focus too much on appearance or fitness goals, we may forget that health is about feeling good, being mindful, and living in harmony with the world around us.

In Buddhism, we’re encouraged to care for our bodies without becoming obsessed with them. This means we should exercise to stay healthy, eat to nourish our bodies, and not get attached to any specific body image. The goal should be to live in a way that feels balanced, healthy, and kind, both to ourselves and to others.

Conclusion

From a Buddhist perspective, fitness is about more than just looking good or achieving a certain body type. It’s about staying healthy, practicing mindfulness, and finding balance in our lives. Instead of focusing on extremes—like overeating to bulk up, starving to lose weight, or forcing ourselves to vomit after eating—we should aim for moderation. By listening to our bodies, eating mindfully, and practicing compassion, we can live healthier, happier lives without getting caught up in the attachment to appearance.
 

Fitness, when practiced in the right way, can help us feel good, stay strong, and support our spiritual growth. So, the next time you work out or eat, remember to be mindful, stay balanced, and care for your body in a way that aligns with compassion and true well-being.

[Steve5380]

@thepresentfitness, from the first message of yours I read I got the feeling that it was written by someone exceptional.  And finding this thread today confirms my feeling.

 

This thread is correctly in "fitness and health",  but to serve a valuable social purpose it should be in the Main Forum!   Because so many of our fellow gays should benefit from reading it.  I am slowly going though its posts, and I find myself in perfect agreement with what you write, and learn in the process.

.

Edited April 14 by Steve5380

[milodinosaur91]

I agree. Very insightful

[thepresentfitness]

On 4/14/2025 at 10:23 PM, Steve5380 said:

@thepresentfitness, from the first message of yours I read I got the feeling that it was written by someone exceptional.  And finding this thread today confirms my feeling.

 

This thread is correctly in "fitness and health",  but to serve a valuable social purpose it should be in the Main Forum!   Because so many of our fellow gays should benefit from reading it.  I am slowly going though its posts, and I find myself in perfect agreement with what you write, and learn in the process.

.

Thank you. Will try to share of my fitness insights.

[thepresentfitness]

On 4/15/2025 at 8:08 PM, milodinosaur91 said:

I agree. Very insightful

Thank you. Glad you agree.

[thepresentfitness]

Fitness in the 80s vs. Today: A Shift in Priorities

 

I was born in 1977, which means I grew up in the 80s—a time when fitness had a simple and clear message: exercise keeps us healthy. People saw it as a way to prevent diseases, save money on medical costs, and stay physically active. Back then, heart disease was a leading cause of death due to high cholesterol and inactive lifestyles. To combat this, governments actively promoted exercise, encouraging people to move more.

However, the fitness landscape was very different. There weren’t many gyms. The only structured spaces for exercise were basic fitness corners with pull-up bars, dip stations, and lifting logs—simple but effective.

Fast Forward to 2025

Today, when people think of fitness, the first image that comes to mind is the ideal body—six-pack abs, broad shoulders, defined arms, and a tapered back. Fitness has shifted from just being about health to aesthetics, performance, and even exclusivity.

Now, gyms are everywhere, catering to different fitness trends. Instead of just the usual strength training spaces with benches, dumbbells, and squat racks, we have specialized gyms like:

• CrossFit & Hyrox circuits – high-intensity functional training.

• F45 & BFT – group fitness focusing on interval training.

• Martial arts gyms – Muay Thai, boxing, Brazilian Jiu-Jitsu.

• Calisthenics gyms – bodyweight training with muscle-ups, L-sits, and planches.

Along with the rise of these facilities, a whole industry of complementary services has emerged: sports massages, ice bath therapy, chiropractic treatments, and recovery solutions. But here’s the catch—they all cost money, sometimes a lot of it.

The Business of Fitness

Modern fitness is not just about exercise; it’s also about nutrition and supplementation. Protein powders, fat burners, creatine, caffeine—all promising better performance and faster results. And behind closed doors, steroid use is more common than people think. I’ve seen it firsthand in the gym industry, where secret transactions happen among trainers and fitness enthusiasts. It’s not uncommon for people to gossip about who’s using enhancements.

This is a stark contrast to the free, uncomplicated fitness of the 80s, where simply moving your body was enough.

Do We Really Need to Spend to Stay Fit?

As a fitness professional, I believe the message should stay simple: exercise improves health and well-being, and it doesn’t have to cost a fortune. You can create an effective workout using:

• Your surroundings (stairs for cardio, household items for resistance).

• Your own bodyweight (push-ups, squats, lunges).

• Regular food for nutrition (instead of pricey supplements).

People have come to rely on paid fitness solutions instead of basic, practical alternatives. Sometimes, we overlook what’s already available for free.

Fitness and the Environment

Interestingly, fitness trends today are also affecting the environment. In the 80s, nature felt different—cooler, fresher. Nowadays, global warming is a bigger issue, partly fueled by high-energy fitness industries:

• Air-conditioned gyms consuming massive energy.

• Ice bath therapy requiring cooling systems.

• Protein powder production impacting natural resources (and animal welfare).

Fitness in the modern world comes at a cost—not just financially, but environmentally too. So, before jumping into the latest trend, it’s worth asking: Does spending more money really make us healthier? Or are we overcomplicating something that should be simple?

 

 

Edited May 5 by thepresentfitness

[radiusulnar]

19 hours ago, thepresentfitness said:

behind closed doors, steroid use is more common than people think. I’ve seen it firsthand in the gym industry, where secret transactions happen among trainers and fitness enthusiasts.

Is this in Singapore? 

[AgentFit]

6 minutes ago, radiusulnar said:

Is this in Singapore? 

 

Yes from my own observations.  Many in my various previous gyms were on these drugs to enhance their physique.

[radiusulnar]

4 minutes ago, AgentFit said:

Yes from my own observations. 

 

Wow. Guess this would be at those hardcore gyms.

Must be so tempting to give it a go if offered. 

[thepresentfitness]

How Fitness Can Shape Your Character — For Better or Worse
 

When we think of fitness, we often picture strength, endurance, and aesthetics. We celebrate its physical benefits — preventing heart disease, improving posture, increasing energy, and supporting long-term health. Exercise is, without a doubt, good for the body.
 

But what if I told you that fitness doesn't just shape your body — it also shapes your character? And depending on your mindset, habits, and intentions, it could either make you a better person… or slowly bring out the worst in you.

The Dark Side of Fitness

Let’s explore how something as positive as working out can sometimes lead people into emotional and ethical pitfalls — without them even realizing it.

1. Impatience and Entitlement

You start exercising to transform your body. But progress is slow, and frustration builds. Maybe you're not seeing the six-pack or muscle growth you hoped for. That frustration turns into impatience — not just with yourself, but with others.
 

A crowded gym becomes a source of anger. A broken treadmill feels like a personal injustice. You might start snapping at staff or getting irritated at minor inconveniences. You think, “I pay my membership fees; I deserve better.” Over time, that attitude builds into a sense of entitlement. And that entitlement doesn’t stay at the gym — it can seep into other parts of your life.

2. Obsession and Greed

Fitness becomes an endless pursuit. You’re never satisfied — always chasing the next goal, the next inch of progress, the next personal best. Improvement is healthy, but when it morphs into obsession, it can turn into greed.
 

You scroll endlessly through social media, comparing yourself to influencers. You chase perfection in body image or performance, but no matter how much you achieve, it never feels enough. That kind of mindset can leave you burnt out, anxious, and perpetually discontent — always chasing, never arriving.

3. Judgment and Superiority

After months or years of hard work, you finally have the body you’ve dreamed of. That’s great — until it starts to make you look down on others.
 

You might begin judging people who are overweight, less muscular, or not as “fit.” You make assumptions about their lifestyle, discipline, or worth. You may even turn that judgment inward — becoming overly critical of your own appearance, obsessing over tiny imperfections.
 

This kind of superiority mindset isolates you from others and from yourself. It turns fitness from self-care into a source of vanity and division.

4. Forgetting Gratitude: Food, Farmers, and Ethics

In the pursuit of fitness goals — especially muscle gain — many people become laser-focused on food as "fuel." Protein becomes king. You count your grams, prep your meals, and make chicken breast and protein powders your daily staples.
 

But rarely do we pause to consider where all this food actually comes from.
 

Crops like rice, oats, and vegetables don’t simply appear in perfect portions at the supermarket. They are planted, grown, and harvested by farmers — often working in harsh weather, low wages, and tough conditions. The work is long and difficult, and in many countries, barely profitable.
 

Meat, too, comes at a cost. Rearing cattle and chickens for human consumption takes an enormous amount of resources — land, water, energy — and often involves practices that cause suffering to animals. Then there’s the environmental toll: large-scale livestock farming contributes significantly to global warming, deforestation, and pollution.
 

Yet in our fitness-focused lifestyles, we often take this food for granted. We complain when meals aren’t “macro-friendly” or when our protein powder runs out.

Meanwhile, across the globe, people are facing starvation due to war, poverty, or natural disasters. They’re not worried about their macros — they’re worried about survival.
 

Fitness, if approached carelessly, can make us forget gratitude. Gratitude for the people who grow our food. Gratitude for the animals and the environment that pay a hidden cost. Gratitude for the sheer privilege of having consistent access to nourishment.

---

Fitness as a Path to Virtue

But now let’s flip the perspective. Fitness can also be a path to becoming a kinder, wiser, and more grounded person — if your intentions and mindset are in the right place.

1. Responsibility and Love

You work out not for a beach body, but because you want to be a healthy parent, partner, or friend. You know your well-being impacts others. You want to have the energy to care for your children, support your aging parents, or simply be someone people can depend on.
 

This kind of fitness is rooted in love and responsibility, not ego.

2. Patience and Humility

You understand that progress takes time — and that’s okay. You wait your turn at the gym. You share equipment. You don’t get angry when things aren’t perfect.

This kind of fitness builds patience and humility — traits that help in every part of life, far beyond workouts.

3. Gratitude and Ethical Awareness

You no longer chase every supplement or new “superfood.” You buy only what you need. You eat mindfully, appreciating not just the flavor, but the work and life behind it.
 

You make choices that are sustainable, not just for your body, but for the planet and for others. You realize that your fitness journey doesn’t need to come at the cost of someone else’s suffering or the earth’s well-being.

4. Mindfulness and Inner Peace

You practice fitness not just through lifting weights, but through slower, mindful practices like yoga, tai chi, or walking. These practices teach you to be present, to observe your thoughts, and to let go of needless tension.
 

That kind of awareness helps you respond calmly in difficult situations, rather than react with frustration. It trains your mind, not just your muscles.

---

Final Thoughts

Fitness is a mirror.

It reflects your values, your habits, your mindset — and it can magnify the best or worst in you. You can become stronger, kinder, and more mindful through fitness. Or you can become impatient, self-centered, and obsessive.
 

It’s not about the workout. It’s about how you show up to it.
 

So next time you lift a weight, go for a run, or prepare your meal — ask yourself:

Is this making me a better human being — inside and out?

[kidster]

Thanks for sharing your knowledge and experience. 

 

What advice would you give to someone who need to gain weight? I wanted to build more mass but I belong to the type I can't gain weight easily but I can lose weight quite easily just by eating less and walks a lot.

 

When I told my friends I gained 2kg after Covid, they all laughed at me.

[thepresentfitness]

On 5/17/2025 at 2:51 PM, kidster said:

Thanks for sharing your knowledge and experience. 

 

What advice would you give to someone who need to gain weight? I wanted to build more mass but I belong to the type I can't gain weight easily but I can lose weight quite easily just by eating less and walks a lot.

 

When I told my friends I gained 2kg after Covid, they all laughed at me.

Before diving into how to gain weight, I encourage you to first ask yourself this key question:
 

“Why do I want to gain weight?”

Is it to improve your overall health? Will gaining weight help reduce your risk of diseases like hypertension, diabetes, or heart conditions? Or is it primarily for aesthetics—to look a certain way?
 

If gaining weight can contribute positively to your health, function, or occupation (e.g., needing more strength for a physically demanding job), then yes—it's absolutely worth pursuing, and I encourage you to research and plan for it properly.
 

As a certified personal trainer and fitness instructor since 2007, most clients goals typically fall into two categories:

1. Losing weight

2. Gaining mass/muscle

And honestly, for a long time, I gave the standard answers like:

• Eat more calories

• Do resistance training

• Increase your protein intake

These are still valid strategies. In fact, I used to struggle with being underweight myself, and I’ve documented my experience here:
👉 My weight gain journey – YouTube
 

However, over the years, my perspective on fitness has changed. I’ve come to realize that many people pursue fitness goals for the wrong reasons—often blindly chasing aesthetics:

• Six-pack abs

• Bulky muscular frame

• “Instagram-worthy” body

There’s nothing inherently wrong with wanting to look good—but if aesthetics is the only motivation, it can lead to problems like:

• Poor mental health

• Disordered eating

• Injury from overtraining

• Unrealistic body image expectations

Instead, I now promote a health-first approach:

• Use fitness as a way to improve your quality of life

• Prevent or manage chronic illnesses

• Improve functional strength and posture

• Build a body that supports long-term well-being

---

So here’s my advice if your goal is to gain weight for health or functional reasons:

✅ Mini-Bulking:
I recommend a modest weight gain of 3–5kg, not an aggressive bulk. This approach is more sustainable and reduces the risk of health issues.
 

✅ Build a “Bruce Lee” Type Physique:
A lean, strong, athletic body is often more functional and easier to maintain (as compared to a massive bulky bodybuilder frame). Watch this video to understand the concept:
👉 Bruce Lee-type physique – YouTube
 

✅ Support Your Spleen Health (from a TCM perspective):
In Traditional Chinese Medicine, the spleen is crucial in processing nutrients and building healthy weight. Consider checking this out:
👉 Spleen Health & Weight Gain – YouTube

---

Final Thoughts:

If your weight gain is motivated purely by aesthetics, I urge you to reflect on how much you’re letting appearances guide your fitness journey. Aim to strike a balance between looking good and feeling good—physically and mentally.
 

Whatever your motivation, I respect your journey. Stay consistent, be kind to your body, and remember—fitness is a tool for better living, not just better looks.

[kidster]

I watched all your videos. They are very informative and insightful. 

 

To answer your question. My reason of wanting to gain mass is to prevent muscle loss as I age. Some people become fat when they grow old while others become skinny like a monkey.

 

I have another question that needs your guidance. Whenever I put on weight, my abs will start disappearing and tummy will get bigger even though I continue to go gym. Is there a way to avoid this? Thanks