Too many of us overthink our fitness routines, making them more complicated and complex than necessary. Yeah, I’m talking about you! Today I want to share my method for not losing my mind and coming up with some over-the-top ways to work out. The KISS method.
Simplify Your Fitness Routine with the KISS Method
I’ve adopted the KISS (Keep It Super Simple) method to streamline my workouts and fit them into my daily routine. Initially, the KISS acronym was introduced to me as 'Keep It Simple, Stupid,' but I soon realized that calling people 'stupid' is a great way to accept a slap to the face. So, I changed it to 'Keep It Super Simple.' The idea is to make things as simple as possible. You can increase your chances of establishing a successful fitness habit by simplifying your workout routines.
Complexity: The Silent Killer of Your Fitness Goals
Working out can often feel too complicated, time-consuming, and daunting for most of us. We all have busy lives, and life has a way of complicating things on its own. So, there's no reason why working out should add to that complexity.
The common obstacles I often hear from people include:
Time constraints
Lack of knowledge
Gym expenses
And the list goes on...
These are just a few of the silly reasons we can come up with to avoid exercise. However, most of these excuses lose validity once you stop overcomplicating fitness. It’s time you KISS your workouts.
Simplicity: Your Gateway to Sustainable Fitness
Simplicity is the key to building a sustainable fitness routine. Overcomplicating your workouts will make them feel like a burden, discouraging you from maintaining consistency. When you simplify, you remove the nonsense and focus on what's truly important – moving your body and improving your health. The KISS method lets you do just that. By keeping your workouts straightforward, fitness can blend into your everyday life. It helped me transform fitness from something I have to do to something I want to do.
Unlocking the Benefits of a Simple Fitness Routine
A simple routine is easy to follow and paves the way for lasting fitness habits. Here are the key points of building a habit (perfectly written out thanks to my ghostwriter Chat GPT):
Start Small: Small, manageable goals boost motivation and momentum. They're achievable and set you up for success.
Consistency: The simpler the routine, the easier it is to maintain. Regularity reinforces habit loops in the brain.
Gradual Progression: Simple doesn't mean stagnant. Start easy and slowly increase intensity or complexity to prevent burnout and ensure steady progress.
Accountability and Tracking: A streamlined routine makes monitoring your progress simpler. Use tools like apps or journals to keep track.
Patience and Persistence: Small setbacks are a part of the journey. Be patient and keep going.
Enjoyment and Intrinsic Motivation: A simple routine is easier to enjoy. Long-term commitment comes naturally when your fitness routine is connected to personal values and pleasure.
In 2021, I started training for a Project called 'Project 30.' The idea was to spend my 30th birthday year running worldwide, completing 30 thirty-mile ultra-marathons. That would require me to run over 900 miles by the end of the Project 30 year. I hated running back then, and now I only dislike running, which is a huge improvement.
So, to make this colossal and insane task possible and manageable, I needed to implement the KISS method.
Applying the KISS Method to Your Fitness Routine
Let's look into the practical application of the KISS method with two common exercises - pushups and running. You'll be surprised to see how small, consistent increments can help make you stop being one of those lazy folks who talks about how much they want to work out. And turn you into one of those who can’t stop telling people how much they work out.
KISSing Pushups: Start with just 10 pushups a day. Sounds simple, right? However, the magic lies in the progression. Each week, add 10% to your daily pushups. The chart below demonstrates the weekly progression: Week 1 begins with 70 pushups (10 pushups/day). By Week 26, you'll be doing 700 pushups a week, or 100 pushups a day. Maybe doing pushups and having toned-out arms aren’t your thing. That’s fine, find something else to apply this method with. In the end, it’s about what you want to accomplish.
KISSing Running: This principle fits perfectly for those interested in endurance training. I applied this exact approach while training for Project 30. Start with a comfortable distance, say 10 miles a week. From there, increase your weekly mileage by 10% each week. To balance the load, allocate 30% of your weekly mileage to one long run and divide the remaining mileage throughout the week. I ran 5 days a week, giving myself at least one to two days to rest and recover. The graph below illustrates this progressive increase: Week 1 starts with 10 miles, but by Week 19, you'll be running 60 miles weekly.
Life finds ways to build obstacles to even the best laid-out plans. During my Project 30 training, it took me about 30 weeks to reach the point where I consistently hit 60 miles weekly. So, don’t be discouraged if you can’t always hit the weekly goal or if you need to stay at a certain mileage for a while. It’s about being consistent and continuing to build up as effectively as you can. Don’t be a hero. Remember to listen to your body, rest and recover when needed.
To implement the KISS method effectively, remember these key steps:
Start Small: Begin with a manageable daily routine. Don't overexert yourself; the goal is consistency.
Track Your Progress: Keep a record of your workouts. This helps monitor progress and celebrate milestones.
Consistent Increment: Increase your workout load by 10% each week. This gradual increase prevents burnout and ensures steady progress.
Incorporate into Daily Schedule: Make your workout a part of your everyday routine. This is what creates a habit and will help keep them long-lasting.
Keep in mind these are just two suggestions. You can use this method for multiple body parts like abs (crunches/planks), back (pull-ups), and legs (air squats/burpees).
The Power of Consistency
Consistency is the secret ingredient in any successful workout routine. It may sound simple, but its impact is enormous. Sticking to a simple workout routine regularly helps create a fitness habit that stays with you. Moreover, small, consistent steps can lead to significant results over time. Consistency is vital, whether building muscle, improving endurance, or enhancing flexibility. Through my fitness journey and implementing the KISS method, I've realized that committing to a consistent, simple workout routine can help anyone achieve their fitness goals.
Time to Embrace Simplicity in Fitness
Fitness doesn't have to be complex. With the KISS method, you can start small, stay consistent, and witness transformational changes over time. Remember, the secret to a sustainable fitness journey is not about how fast you progress but how consistent you are. Now, it's your turn. Have you been overcomplicating your fitness routine? How can you simplify it? Share your thoughts in the comments, or don’t. It’s up to you. All I care about is for you to get after it and take care of that precious body of yours.
So, what are you waiting for? Go out there and get after it!