The 1st step in your fitness journey should be to come to terms with the fact that you will have setbacks. Setbacks test your resilience. It clearly distinguishes the ones who are born for this and the ones who aren’t.
The ones who aren’t, listen up. It’s very likely that the reason you are disheartened is you’ve been mislead by the current “fitness culture” in the world. For most, fitness is a slow journey. There are certain things you can do to optimize. For instance
Train intensely but intelligently during your short 30-45m training session.
Set a weekly training volume from which you can recover well and not burn out from.Remember you have a life and your training has to be integrated into it. If you overcommit, i gaurentee you’ll fail.
Now, Based on your activity level set a Calorie goal and as a start just meet that on a daily basis.
Don’t restrict yourself from what you like to eat but take on the challenge of “I’m gonna stay within my calorie goals for the day”. As a second step you can set macro goals but in general eat a good amount of protein and dietary fat and depending on your goals and activity levels a good amount of carbs. (I have YouTube videos and ig posts on this)
Now, when setting training goals, don’t train to look a certain way. Instead, train to perform a certain way. If you do this, your training will be more exciting and when your appreance. Changes through that, you’ll be further motivated to keep moving.
Focus more on the posterior chain when training (back, glutes, hams) why? Focusing more on your posterior chain will make it easier for you as you age. Keep your back healthy and diminish any negatives fom the nature of the work your involved in throughout the day. Your work most likely involves a lot of sitting, working on a lap or hanging on a phone.
You might think, I’ll look my coaching and that will be the solution to your problems. Nope. Your journey is still going to be riddled with setbacks. The only difference is with a coach around you’ll minimize all that and when you face a setback, you won’t be alone.