Hi, Alpha MaleMatter Men. Your buddy Nelson is here. We have had some discussion about getting into shape. One point, in particular, is about taking the first step. Taking that first step is really a huge leap. BUT, it really is just one step. How do you keep at it? By building a workout comprised of small regimens toward big muscle gains.
Why Shouldn’t I Start Big?
When working to burn the fat and build the muscle in your body, starting big is generally a bad proposition. By “big”, I mean going for going for the most explosive workouts. It also means not aiming for the heaviest weights. You might be able to handle it, but it will eventually be counter-productive.
This “going big” approach can lead to unwanted injuries. If you have not been on even a modicum of regular exercises, it’s like shooting yourself in the foot. You need to allow your body to adjust to the changes. And do not be surprised. Getting into an exercise routine is a HUGE lifestyle change.
Another reason for not starting with the big stuff in your fitness journey is that the body tends to gain muscle fast at the beginning. This is good in terms of seeing development. You DO want to see progress. But because progress slows down inevitably, it may lead to false assumptions. It is better to set one’s expectations early on.
OK- So how should I Start Small?
I can almost hear the derision in your head. But don’t worry, starting small is not bad. I know you would want to see the results as soon as possible. But patience, grasshopper.
One of the first things to do is make a checklist or journal. This checklist/journal should initially contain which areas you would like to target. The body has muscle groups, not a single mass of muscle matter. You do not have to be technical in the beginning. For example, if you want to reduce your tummy or “love handles”, list that in.
This will also serve as your basic guide. Once you have determined the areas you wish to target, this should contain a list of the exercise routines you will do. You can even go so far as inputting the number of repetitions (reps) and specifying your schedule.
Finally, use this as a way to track your progression. Do not discount the importance of journaling. Journaling is a powerful tool, not just for obvious reasons. Journaling helps you keep focus, tracking your development. And one thing I have learned is that it makes programming your subconscious easier.
Why is that important? Your subconscious does 80-90% of your mental work in keeping with your fitness journey. When you reach a point that you are doing your workouts subconsciously, almost automatically, that’s when you are really succeeding. So do a journal for your gains.
Suggested Small Exercise Targets
There are a lot of options when it comes to choosing the small exercise routines that you can do. You can check 10 resources online, watch videos, or read books, and you will get 10 different answers. It can be a little daunting. However, here at MaleMatter, we try to find the most effective answers.
Like I said earlier, starting with determining with what area of the body you want to develop first. Let me share my personal approach when I first began my own fitness journey. Now, this I am not claiming that this is the best, smartest, or most effective approach as some other sources do. But this works for me, and maybe it might work for you, too.
Arms – Specifically, the biceps. Every alpha male wants to get those “guns”, right? Including the arms (which covers the upper and lower arms, forearms, and shoulders) as the starting area for muscle development were a priority for me.
Chest – The chest area is pretty self-explanatory. Again, every guy wants the “V” shape look, and I am no different. Logically, giving priority to the chest muscles also intends on developing the lung capacity and the core.
Stomach – Say it with me: Abs. The shapely “six-pack” abdominals were (and still are) primary targets for me. I want to look in the mirror and see those bad boys reflected in it.
Once I had these determined, my next step was getting down the small exercises I could start with targeting them. Generally, I’d have 3 or 4 routines for each area, broken down further into 3 exercise sets of 10 reps.
Conclusion- or Just Getting Started?
Starting with small exercises leads to big payoffs in the end. You can consider this a primer for developing your own patterns and routines. I’d love to hear what your own paths are and where they have taken you.
But make no mistake. We are just revving up the engine, so to speak. And I cannot emphasize enough how Tom Venuto’s Burn the Fat, Build the Muscle system greatly influenced my personal journey. Check out the review of that system here. And tune in next time for more information, tips, and news on transforming into a MaleMatter man!