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The secret to long-term fitness: Doing what you enjoy and love.

Consistency is, in my opinion, the most significant factor in achieving long-term health and fitness results. Some people truly “live to work out,” while others purchase gym memberships, start training, and then “fail” by stopping after a few weeks or months. This article is for both camps. For those who “live to train,” it offers insights on how to nurture your passion. For those who struggle, it aims to provide inspiration and guidance on overcoming hurdles.

Dear reader, this is my first story, and I’ve chosen a topic that I believe is the most important in the world of fitness and healthy living. It’s about the sheer, undeniable fact that you need to enjoy, like, and love the training or activity you’re doing. I know this may sound idealistic, but I am deeply convinced that everyone can work towards this goal.

There is wisdom in what Arnold Schwarzenegger said—he loves training and hopes to be working out on his last day. This isn’t about achieving a pump in his coffin; it’s about being in love with workouts and the gym. He expressed this as someone who has lost most of his “golden era” muscle, acknowledging that he will never reclaim the body of a Greek god.

After more than 20 years of training, I can honestly say I work out mainly because I love it. Sure, I have goals and enjoy the benefits of fitness—like getting stronger and looking better—but those are secondary to the joy I find in working out. When you love it, working out transforms from a “to-do” into a “reward.”

Now, you may be wondering how I developed this love for working out. Those who have tried and failed may not appreciate my journey just yet, but I ask for your patience.

My story begins when I started going to the gym because my friends were there, and I didn’t want to miss out. I was far from enjoying the experience; I couldn’t understand why people worked out. My interest in sports was limited to watching it on TV. To me, working out was a painful activity reserved for disciplined individuals—and I didn’t see myself that way. In fact, I even thought it was “sort of gay.” That was over 22 years ago, but I remember how, after my first gym visit, I began to enjoy it more and more—and the rest followed.

I can’t pinpoint the exact reason or motivation for this change. It just felt good, and I soon realized I couldn’t imagine my life without working out. The moral of the story is that I was fortunate, like a teenager who falls in love with his first girlfriend who becomes his lifelong partner.

Not everyone is that lucky. Those who struggle should not blame themselves for lacking discipline. If you’ve failed, it often means that you haven’t discovered the right activity for you. Many people feel they need to get a gym membership, hire a personal trainer, and build muscle through sheer grit and sweat.

In my view, this isn’t the right mindset. Instead, take the time to discover what you genuinely enjoy doing. Perhaps the gym isn't for you—maybe running, walking, cycling, swimming, or other activities would be far more enjoyable. All of these can provide significant health benefits, but it's essential to be honest with yourself about what you really enjoy.

Some people thrive in group settings and enjoy team sports or classes. Others connect with nature, while some need music to get motivated. Think about what resonates with you and then take action. It may take a few attempts to find the right fit, but this exploration is where you either win or lose. Be honest and bold in your journey.

Here are a few tips to help you get started:

1. Try Something New: Start with the first activity that comes to mind, and give it a shot. There’s no way around it.

2. Tell Others: For some, external accountability can be a powerful motivator in the beginning.

3. Double Reward: Even when the activity is inherently rewarding, treat yourself to a bonus reward—like a nice dinner after completing three workout sessions. You’ve earned it!

4. Keep a Diary: Reflect on what you tried afterward. This can provide valuable insights.

Above all, be honest with yourself about whether you enjoyed it. This leads to another question: How do you know you’re in the right place?

For me, the feeling I have when I work out is incredible. It’s that zone, that flow—“dangerously loaded bar,” heavy music, and iron. In those moments, I feel unstoppable. I'm excited and happy, not thinking about anything else. I’m completely present, enjoying every aspect of that moment.

However, it's crucial to remember that what you love needs nurturing. Some studies suggest that habits are formed after six months of consistency, but I believe there’s something even more important. Listen to yourself, and be willing to adjust and adapt along the way to maintain your passion.

Over 20 years, my training has changed in countless ways. What I know is that when I embrace new activities I genuinely enjoy, I have the best workouts. Sometimes I find myself clinging to old routines, but when I'm honest with myself, I discover the courage to let go, and I end up happier and more motivated.

For example, I used to run 10 kilometers once a week, but I started to dread it. I tried everything to make it work—listening to music, finding new running shoes, and exploring new routes—but nothing helped. I realized that I was trying too hard because I thought it was a good activity to include in my regime. Eventually, I substituted it for a voluntary workout: 60 minutes of any activity I felt like doing that week, be it cycling, hiking, boxing, or treadmill workouts. Sometimes I even run 10 kilometers—but only when I feel inspired to do so. This new approach has made that part of my routine truly enjoyable, and paradoxically, my running has improved despite doing it less frequently.

So, be true to yourself. If you stop enjoying an element of your routine, and you think you'd prefer something different, give it a try. Don’t box yourself in.

The essence of this article is the importance of doing what you enjoy and love—both presently and continuously. While the benefits of being active—health, improved appearance, etc.—are undoubtedly important, I believe they come easier and sooner when viewed as a byproduct of doing what you love.

When people consider fitness, they often forget that the cornerstone is listening to themselves. Tune in to your inner voice and heed its advice. Don’t drown it out with “blood and sweat” motivational quotes. In the fitness world, the Spartan king Leonidas seems to inspire action more than romantic figures like Romeo. Yet, it is that “Romeo-attitude” towards fitness that we should ideally aspire to embrace.

Author: Karci
20/12/2025
Please excuse any brevity or errors.

How to make eating healthy easy and enjoyable ... 

This story explores my journey to a healthy, balanced, sustainable way of eating that I truly enjoy. My journey consists of three chapters: first, understanding what my body needs to progress; second, making it as less demanding and restrictive as possible; and finally, how to truly enjoy it. Today, I think I’ve found a balance that covers all three. However, the road to this point was full of lessons that I’m excited to share.

Dear reader, my story begins shortly after I started lifting weights as a teenager. I quickly learned from more experienced gym-goers that protein is essential for muscle growth. Being analytical, I distilled their advice into a simple rule: 2.5 grams of protein per kilogram of body weight. Afterwards, this became my (single) target.

To meet my daily protein goal, I had to learn how much protein was in various foods. I took a straightforward approach, reading nutritional facts on food packaging and researching online. I quickly acquired the basic knowledge of high-protein foods. I learned about various protein sources, such as meat (including its byproducts), fish, dairy, eggs, and legumes. I aimed to include a protein source in every meal, targeting around 40 grams of protein per meal across five meals daily to reach my goal of 2.5 grams per kilogram.

I also discovered that 2-3 servings of protein powder helped tremendously with reaching my daily target. At that time, I didn’t care about calories, carbohydrates, or the benefits of vegetables; I was solely focused on protein intake. For example, I loved pizza, so I'd order one and add an extra 100 grams of cheese, thinking the additional cheese would give me around 40 grams of protein. My meals included 250-500 grams of cottage cheese and a liter of milk every day. My mindset was that protein was a healing fuel for my muscles after intense training sessions. And indeed, it worked and my muscles grew. I increased my body weight from 60 kg to 110 kg between ages 15 and 21. Although I wasn’t ripped, I managed to bench press 200 kg, and I had 50 cm arms. While my body fat percentage was around 20%, I didn’t have a belly, nor did I have abs.

By the way, I still follow the 2.5 grams of protein rule today with one small change; I believe it simply works. The small change is that I aim only for 2.0-2.5 grams instead of 2.5.

While I looked big and strong, I didn’t feel very athletic. So, when I was around 23 years old, I decided to cut weight and achieve six-pack abs. Knowing that bodybuilders cut carbs before competitions, I adopted an extremely simple low-carb diet, eliminating foods like potatoes, bread, rice, sweet drinks, and fruits. I only ate vegetables as sides, considering this low-carb for me. This approach worked, and I quickly dropped from 110 kg to 90 kg, revealing my abs in just a few months. However, this diet introduced a feeling of restriction, which I despised. I missed foods from the bakery; I didn’t care about cutting out rice and potatoes. So, while I was happy at 90 kg, I modified my low-carb diet to a less restrictive version and added some cardio. I allowed myself sides, but in moderation. This kept my weight around 90 kg and bodyfat around 10-15%. And to be honest it was not hard to maintain.

That said, I believe a low-carb diet is not necessarily healthy for everyone, though it is easier to follow than many diets and can be effective. Due to how our body operates, you may not feel hungry even while in a caloric deficit—something many don’t realize. The initial water weight loss from cutting carbs can motivate people since they feel successful, despite this often being a temporary effect. Additionally, incorporating fatty foods can make it feel less like a diet.

As I grew older, motivated by a desire for better health, I aimed to reduce my weight from 90-95 kg to 80-85 kg. I thought the process would go as smoothly as before, but it didn’t. Nevertheless, I managed to reach 80-82 kg with 5% body fat while living "naturally". This experience pushed me to explore and learn more about nutrition out of necessity. And there is indeed a lot to learn. Here are the most important lessons I've learned:

• The “old school” food pyramid works: Your nutrition should be based on vegetables, whole grains, and lean protein sources like fish, chicken, and healthy fats from nuts, supplemented by some beef. Variety is crucial.

• You only lose weight in a caloric deficit.

• Estimating caloric output is relatively straightforward—just Google it, there are plenty of free online calculators. Most people drastically underestimate their caloric intake and this is why a lot of them struggle to loose weight even when they are active. Track your food for a week, and you’ll see the truth.

• Tracking calories for more than a week can be a psychological nightmare; however, having a basic understanding of calorie counts in common foods is invaluable—it helps you know which foods you can enjoy freely and which require moderation. So invest this one week. Afterwards you approximately know how much is your input without detailed tracking...

• The 80/20 rule works. 80% you eat clean and right and 20% you eat what you want. But what’s key is discovering a way of eating that doesn’t feel restrictive or like a chore.

• Healthy food can taste great—the key is learning to cook. This was a game-changer for me, and I may write more about this as a separate topic.

• More extreme approaches such as fasting or strict vegan diets are often unsustainable for most people. While some may manage to maintain them, they don’t guarantee successful weight loss. The only guaranteed weight loss method is a caloric deficit.

• Over time, your body adapts to a healthier diet. This is significant; as you eat healthily for a while, your cravings for unhealthy food diminish and your body begins to crave more of what you’re eating.

I currently weigh around 80-85 kg with about 10% body fat, which I find relatively easy to maintain. My diet consists of trying to hit that 2.0 - 2.5 grams of protein per kilogram of body weight. I mostly eat a Mediterranean-style diet, full of vegetables, fruits, whole grains, and lean proteins. I love cooking and enjoying this food. I impose no restrictions and I don't count calories. However, I know my limits due to my experience.

If I want to lose weight, I slightly reduce carbs and choose leaner protein sources with fewer calories (more chicken breast, less beef, etc.). I don’t go low-carb; rather, I create a slight caloric deficit.

There’s so much more to explore regarding nutrition, but I believe the three key takeaways are:

1. The 2.0 - 2.5-gram protein rule.

2. The traditional food pyramid.

3. That your nutrition should be sustainable and not feel restrictive.

Make slow changes. In the initial phase of changing your habits, it may feel uncomfortable for a few weeks—but you shouldn't have to forget foods you love. Take the time to do your homework with one detailed week of tracking food and calories, and then implement your eating changes in small increments. It will change your life for the better.

Author: Karci
20/12/2025
Please excuse any brevity or errors.

Recovery and rest – the most honest confession 

Recovery and rest – the most honest confession 

If you train hard, eat right, and still see no progress, this article is for you. If you can’t remember the last time a part of your body—be it your shoulder, knee, or elbow—didn’t hurt from working out, this one’s for you. And if you’re just beginning your fitness journey, read on.

Muscles don’t grow in the gym; they grow during rest. But how much rest is sufficient, and how much is too much? How do I approach recovery? In this story, I'll explore what I've learned about recovery, often through painful experiences—so I hope you can learn from my mistakes.

Dear reader, this story is different because I genuinely hope it saves you from pain and frustration. It is painful when you suffer injuries, and it’s frustrating when progress halts. Ignoring recovery can even end your relationship with the world of fitness.

In this article, I will confess what I did wrong and the consequences I faced. I’ll also share what I do differently now.

Before I dive into my confessions, let’s recap a few essential points. Muscles grow during recovery after workouts. Training damages your muscles—this is basic human physiology. Furthermore, when you work out, your body is under a lot of stress. To lose weight, build muscle, or improve performance, you need to recover from that stress. This recovery pertains to your entire body—organs, hormones, and even your mind. Overtraining not only hinders progress but can also shorten your life and lead to a miserable existence. Recovery encompasses more than just sleep; it also includes how you start your workouts and how you cycle your training.

Now, let’s begin the confession.

1. Neglecting Warm-Up
Initially, I dismissed warming up as a waste of time. I always ended up injured—shoulder, elbow, knee, tendons, ligaments… you name it. Then came the 3-4 weeks of pain and stagnation, which was the real wasted time. Now, I spend 10 minutes on very light exercises to warm up my entire body—and I do this every time.

2. Ignoring De-load Phases
I believed that REAL MEN didn’t need de-load weeks. After several weeks of progress, I would “fall from my OLYMPUS back to earth”—always ending up injured or facing stalled progress. REAL MEN needed painkillers and often felt like loser for weeks. Now, I schedule a de-load week after every three weeks of regular training, reducing my workload to 60% of what I’d typically do. It must feel easy—after all, it’s a de-load.

3. Skipping Rest Days
For more than two years, I didn’t take any rest days. I thought OVERTRAINING was an excuse for laziness. You can guess the outcome… injuries or negative progress. Always. On top of this it even showed very bad in blood work... So yes I discovered with empirical evidence. overtraining does exist. Now, I ensure I have one complete rest day each week and two lighter workout days on top of 4 hevy workouts.

4. Deceiving Myself
I previously deceived myself by masking heavy workouts as rest days and de-load weeks. I knew I needed those recovery days, but as injuries faded and progress resumed, I gradually made rest days and de-load weeks into harder workouts. When sets were taken to failure—even at lighter weights—this was not a de-load. Lies have “short legs” and can take you only so far. In my case, they led back to injury or stagnation. I now focus on making my de-load sessions genuinely light and my rest days about active recovery—not just a masked workout.

5. Prioritizing Work Over Recovery
As a corporate finance professional, I often felt pressured to brag about surviving on just four hours of sleep. In reality, this led to stagnation and injuries in the gym, decreased well-being, and tasks that took me four hours instead of one. Now, I try to be disciplined and aim for around 7 hours of sleep. And it actualy feels great to sleep 7 hours or more...

6. Training While Sick or Injured
I trained when I was sick, when I was injured, and even three times a day when I feared missing workouts. This mindset resulted in prolonged sickness and injury rather than a brief pause in my routine. Now, if I'm sick with symptoms below the neck, I skip the workout. If something hurts, I avoid putting that muscle or joint under stress. I train around the injury, and I prefer to postpone a workout than risk injury by pushing through it. It’s better for my progress.

Reframing Recovery
For me, recovery used to mean “doing nothing” or being “undisciplined” for not prioritizing it. This mindset drove my earlier mistakes even deeper. Recovery is indeed about rest and sleep, but it also involves reasonable activity on different levels—like taking long walks, dancing with your kids, going to the sauna, meditating, reading, napping, or even doing some mobility work. Recovery has become an IMPORTANT part of my regimen, and I take it seriously. I strive to learn what works best for me and what I genuinely enjoy.

The best part about recovery is that it works best when you enjoy it. Enjoying recovery isn't hard; it can be simple! Sometimes, after 3-4 heavy workouts, an evening of binge-watching Netflix or sharing a bottle of wine with friends or your partner can be far better for your progress than another heavy session.

How Much Rest is Too Much?
When you see no progress while working out more than three times a week for an hour per session, it’s often a sign that something is off. This should trigger you to reevaluate your approach unless there’s an underlying health issue.

Finally, discipline applies not only to the gym and food but also to de-loads, rest days, sleep, and warm-ups. Skipping the gym for one day is far less damaging than dealing with an overtrained shoulder that prevents you from bench-pressing for months.

Author: Karci
18/1/2026
Please excuse any brevity or errors.