Starting your fitness journey can feel pretty overwhelming. There’s so much noise out there — people telling you to train six days a week, cut out carbs, or buy some “magic” supplement — that it’s hard to know what actually works.
The truth? You don’t need to do everything. You just need to start somewhere.
In this post, I’m going to help you simplify the basics — Training, Nutrition, and Recovery — so you can actually make progress that lasts.
Start With Your “Why”
Before you get into workouts or meal plans, ask yourself one question: why are you doing this?
And I don’t mean “to lose weight” or “to get fitter.” That’s surface-level stuff.
There’s always a deeper reason — maybe it’s having more energy for your kids, feeling confident again, or just wanting to take back control of your health.
Whatever it is, write it down.
Keep it in your phone or on a sticky note where you’ll see it every day. When motivation fades (and it will), that’s the reason that’ll keep you going.
Don’t Go From 0 to 100 on Day One
This is one of the biggest mistakes I see beginners make.
If you’ve been doing very little exercise, then suddenly try to hit the gym six times a week, your body’s going to freak out. That’s not how adaptation works.
Start slower than you think you should. Go for a walk. Try two workouts a week. Build some momentum.
Even if you used to train hard, that was a different season. Your body doesn’t remember what you could lift back then — it only knows what you do now. So start where you are, not where you were.
Be consistent before you go hard.
Why Resistance Training Is a Game Changer
If your goal is to lose body fat, get stronger, or just feel better in your skin, resistance training should be your number one priority.
It doesn’t mean you’ll get “bulky.” What it actually does is:
- Build lean muscle
- Strengthen your joints and bones
- Improve posture and confidence
- Help your body burn more calories (even at rest)
And the best part? You don’t even need a gym. You can train at home with dumbbells or bodyweight and still see great results.
Just make sure whatever you’re doing follows some kind of program. You want gradual progression — a little better week to week, whether that’s lifting heavier, moving smoother, or just showing up more consistently.
If you need a place to start, check out the Project Build Fitness Programs — they’re designed for everyday people chasing real results, not extremes.
Keep Nutrition Simple
There’s a lot of over-complication around food. Let’s make it easy with three rules that work for almost everyone:
1. Eat Real Food
If it has a long shelf life, it’s probably not helping you. Think meat, eggs, fruit, veggies, nuts, seeds — real stuff that goes off after a few days.
2. Mostly Plants
I’m not vegan, but most of my meals are built around plants. Fill your plate with colour — it’s an easy way to eat more fibre and nutrients.
3. Protein at Every Meal
If your goal is to lose fat and stay lean while doing it, protein is your best friend.
Aim for a fist-sized portion at breakfast, lunch, and dinner — eggs, chicken, tofu, fish, lean beef, whatever you prefer.
Here’s a simple way to build your plate for fat loss:
- Start with your protein (size of your fist)
- Add a palm size of veggies or salad
- Use the remaining space for carbs (rice, potatoes, pasta, etc.)
It’s not fancy, but it works — and it keeps things flexible.
Don’t Sleep on Sleep
Recovery isn’t glamorous, but it’s the glue that holds everything together.
If you’re not sleeping well, your training and nutrition will suffer. You’ll feel hungrier, more tired, and less motivated.
Here’s what helps:
- Aim for 8+ hours of sleep
- Go to bed and wake up at roughly the same time each day
- Cut back on screen time in the hour before bed
- Keep your phone out of reach so you can’t snooze your alarm 7 times
Those small tweaks make a huge difference.
The Bottom Line
Starting your fitness journey doesn’t need to be perfect — it just needs to be consistent.
You don’t need a strict diet, or an expensive gym membership. You just need to start, keep showing up, and keep learning.
At Project Build Fitness, that’s what I’m here for — to give you simple, science-backed tools that actually work in the real world.
If this helped you, share it with a mate who’s ready to start too. And if you’re looking for a bit more guidance, check out the Project Build Fitness Programs.
You’re an absolute legend. Keep going.
– Perry 🙂