In a world saturated with self-proclaimed fitness gurus and overpriced workout plans, finding a genuine path to fitness can feel like navigating a minefield. I’ve been there. At 32, with 16 years of fitness experience under my belt, I’ve run the gamut from bodybuilding to CrossFit, tackled Gym Jones-style workouts, and pushed my limits training for the Royal Marines. Along the way, I’ve made mistakes, celebrated successes, and learned one crucial lesson: when it comes to fitness, simplicity is key.
Let me be blunt: 99% of the fitness “experts” out there are, well, bullshit. They don’t care about you, your fitness goals, or anything other than lining their pockets. They overcomplicate things, selling you expensive plans and miracle routines. But here’s the truth — fitness doesn’t need to be complicated.
Intelligence and Discipline. That’s it. That’s all you really need to build a good level of fitness.
Now, when I say intelligence, I don’t mean you need to be a genius. You just need to understand a few basic principles and apply them consistently. And discipline? That’s about showing up, day after day, even when you don’t feel like it.
In this guide, I’m going to break down what I’ve learned over the years, from my early days of bodybuilding to my current hybrid routine of weightlifting, Gym Jones-inspired workouts, and running. I’ll share the mistakes I’ve made, the lessons I’ve learned, and the simple, effective strategies that have stood the test of time.
The Problem with the Fitness Industry:
Let’s start by addressing the elephant in the room — the fitness industry is largely a money-making machine. I’ve been there, shelling out hard-earned cash for expensive workout plans and routines from “experts.” And you know what? Most of them turned out to be shite.
The exception? The training plans I got from current and former marines when I was preparing for that role. They were worth their weight in gold. Why? Because they stuck to the basics. They understood the KISS principle — Keep It Simple, Stupid.
These plans weren’t filled with fancy exercises or complicated routines. They focused on fundamental movements and progressive overload. Want to get better at running? You’ve got to run. Want to improve your push-ups? Guess what — you’ll be doing a lot of push-ups.
Of course, there’s more to it than just that. Squats and front squats can help your running. Bench presses can boost your push-up performance. But the key is simplicity and specificity. Train the movements you want to improve, consistently and with increasing intensity.
This simplicity is what’s missing from most of the fitness industry today. Instead of focusing on these basics, many so-called experts try to dazzle you with complex routines, exotic exercises, and pseudo-scientific jargon. They’re selling you the sizzle, not the steak.
But here’s the truth: fitness is not about finding the perfect, complex routine. It’s about consistency, progressive overload, and listening to your body. It’s about showing up day after day, putting in the work, and gradually challenging yourself to do more.
In the next sections, we’ll dive deeper into what I mean by intelligence and discipline in fitness. We’ll explore how you can apply these principles to create a sustainable, effective fitness routine that works for you, without falling for the industry’s hype and gimmicks.
Remember, the path to fitness isn’t about finding a magical shortcut. It’s about understanding the basics and having the discipline to apply them consistently. Let’s break down how you can do just that.
Intelligence: Understanding the Basics
When I talk about intelligence in fitness, I’m not referring to your IQ or academic smarts. I’m talking about understanding the fundamental principles that govern physical fitness and applying them wisely to your own journey.
1. Know Your Body:
The first step in intelligent fitness is understanding your own body. We’re all built differently, with unique strengths, weaknesses, and limitations. What works for me or for some Instagram fitness model might not work for you. Pay attention to how your body responds to different types of exercise, nutrition, and recovery methods. This self-awareness is crucial for long-term success and injury prevention.
2. Understand Progressive Overload:
This is the cornerstone of any effective fitness program. Simply put, to improve, you need to gradually increase the demands on your body over time. This could mean adding weight to your lifts, increasing your running distance, or reducing rest times between sets. The key word here is ‘gradual’. Too much too soon leads to burnout or injury.
3. Grasp the Importance of Consistency:
Consistency trumps intensity every time. It’s better to work out moderately three times a week for a year than to go all-out for a month and then quit. Your body adapts to the stresses you put on it regularly, not sporadically.
4. Recognise the Role of Recovery:
Rest isn’t just for the weak. It’s an essential part of any fitness regimen. Your muscles grow and your cardiovascular system improves during recovery, not during the workout itself. Adequate sleep, proper nutrition, and rest days are as important as your gym sessions. I remember being tired and sore from being constantly thrashed at CTC, then in august we had 2 weeks leave, whilst I was at home I did nothing, literally used the whole 2 weeks as rest. It did wonders for my body and my mentality.
5. Understand Energy Systems:
Knowing the basics of how your body produces energy for different types of activities can help you train more effectively. For instance, the energy system you use for a 100-meter sprint is different from the one you use for a 10K run. Tailoring your training to target specific energy systems can lead to better results.
6. Learn Proper Form:
This ties back to injury prevention and efficiency. Proper form isn’t just about looking good in the gym; it’s about performing exercises in a way that maximises benefits and minimises risk. Take the time to learn correct techniques, even if it means lifting lighter weights initially.
7. Nutrition Basics:
You don’t need a Ph.D. in nutrition, but understanding the basics of macronutrients (proteins, carbs, fats) and how they fuel your body is crucial. Your nutritional needs will vary based on your goals and activity level.
8. Listen to Your Body:
Pain is different from discomfort. Learning to distinguish between the burn of a good workout and the pain that signals potential injury is crucial. Pushing through discomfort can lead to growth, but pushing through pain often leads to setbacks.
9. Understand the Principle of Specificity:
This ties back to what I mentioned earlier about the marine training plans. If you want to get better at a specific activity, you need to practice that activity. Cross-training has its place, but there’s no substitute for specific, targeted practice.
10. Know When to Seek Help:
Intelligence also means knowing when you’re out of your depth. Whether it’s a persistent injury, plateau in progress, or uncertainty about nutrition, don’t hesitate to consult professionals when needed. Just be sure to approach any advice critically and in the context of your own body and goals. For instances, during my initial training, my forearm became sore, inflamed and honestly, hurt like hell, it effected my grip in almost all lifts, and I could no longer hold the bar for pull ups. I sort help from a trained professional, he help diagnose the problem and treat it.
Remember, you don’t need to become a fitness scholar to get in shape. But having a solid grasp of these basic principles will help you make informed decisions about your fitness journey, avoid common pitfalls, and progress steadily towards your goals.
In the next section, we’ll tackle the other crucial element of fitness success: discipline. Because all the knowledge in the world won’t help if you can’t apply it consistently.
Discipline: The Backbone of Fitness Success
Intelligence gives you the roadmap, but discipline is what gets you to your destination. In my years of training, I’ve seen plenty of people with all the knowledge in the world fail to reach their goals because they lacked discipline. On the flip side, I’ve seen individuals with basic knowledge but iron-clad discipline make incredible transformations.
1. Consistency is King:
I can’t stress this enough. Showing up day after day, week after week, month after month — that’s what produces results. It’s not about having a perfect week; it’s about having a good year. When I was training for the Royal Marines, there were days I didn’t want to lace up my boots for a run. But I did it anyway, because I knew consistency was key.
2. Embrace the Grind:
Fitness isn’t always fun. There will be days when you’re tired, sore, or just not feeling it. Discipline is about pushing through those days. It’s about doing the work even when the motivation isn’t there. Remember, motivation is fleeting, but discipline is reliable.
3. Set a Schedule and Stick to It:
Treat your workouts like important appointments. Schedule them in advance and honour those commitments to yourself. When I was juggling training with a full-time job, I’d set my workout times for the week every Sunday. Barring emergencies, those times were non-negotiable.
4. Start Small, Build Momentum:
If you’re new to fitness or coming back after a break, don’t try to change everything overnight. Start with small, achievable goals. Maybe it’s working out twice a week or cutting out sugary drinks. As you build the habit, gradually increase the challenge.
5. Hold Yourself Accountable:
Keep a training log. Track your workouts, your progress, and how you feel. This not only helps you see your progress but also makes it harder to skip workouts or cheat on your diet. When I see an empty space in my log, it motivates me to fill it.
6. Prepare in Advance:
Discipline is easier when you remove obstacles. Lay out your gym clothes the night before. Meal prep on weekends. Have a backup plan for when life throws a curveball at your usual routine.
7. Focus on the Process, Not Just the Outcome:
While having end goals is important, true discipline comes from falling in love with the process. Enjoy the feeling of getting stronger, of pushing your limits. Take pride in the work itself, not just the results.
8. Develop Mental Toughness:
Physical fitness and mental toughness go hand in hand. Use your workouts as opportunities to build mental resilience. When you want to quit, push for one more rep, one more minute. This mental strength will serve you well both in and out of the gym.
9. Learn from Setbacks:
Discipline doesn’t mean perfection. You will have setbacks. The key is to view them as learning opportunities rather than failures. Analyse what went wrong, adjust your approach, and get back on track.
10. Cultivate Discipline in Other Areas of Life:
Discipline is a skill that can be developed and transferred. If you can be disciplined about your fitness, you can apply that same mindset to your career, relationships, and personal growth.
Remember, discipline isn’t about punishing yourself or being rigid. It’s about respect — respect for your body, your goals, and the process. It’s about making promises to yourself and keeping them.
In my journey from a 16-year-old newbie to now, discipline has been my most valuable asset. It’s what got me through gruelling training sessions, helped me bounce back from injuries, and kept me consistent even when life got hectic.
Discipline, combined with the intelligence we discussed earlier, forms the foundation of sustainable fitness. In the next section, we’ll look at how to apply these principles to create a simple, effective fitness routine that stands the test of time.
Creating Your Simple, Effective Fitness Routine
Now that we’ve covered the importance of intelligence and discipline, let’s put it all together into a practical approach for building fitness. Remember, the goal here is simplicity and effectiveness, not complexity for its own sake.
1. Define Your Goals:
Start by clearly defining what you want to achieve. Do you want to build strength? Improve cardiovascular endurance? Lose weight? Your goals will shape your routine. When I was training for the Royal Marines, my goal was clear: meet and exceed their physical standards. This focused my training.
2. Stick to the Basics:
Don’t overcomplicate things. Focus on fundamental movements that give you the most bang for your buck:
– For strength: Squats, deadlifts, bench press, overhead press, pull-ups
– For cardio: Running, swimming, cycling, rowing
– For functional fitness: Burpees,(bastards, RM term for Burpees where your chest touches the ground), push-ups, air squats, lunges
3. Structure Your Week:
Based on your goals, create a weekly structure. Here’s a simple example:
– Monday: Upper body strength
– Tuesday: Lower body strength
– Wednesday: Cardio
– Thursday: Full body functional fitness
– Friday: Upper body strength
– Saturday: Long cardio session
– Sunday: Rest or active recovery
This can be changed and adapted as you progress, including adding more sessions per day, or changing the structure to best suit your goals.
4. Progressive Overload:
Gradually increase the challenge over time. This could mean adding weight to your lifts, increasing your running distance or speed, or reducing rest times between sets. Keep a log to track your progress.
5. Listen to Your Body:
While consistency is key, so is avoiding burnout and injury. If you’re feeling excessively fatigued or experiencing pain (not just soreness), it’s okay to take an extra rest day or dial back the intensity.
6. Nutrition Basics:
You don’t need a complicated diet plan. Focus on whole foods, lean proteins, complex carbohydrates, and healthy fats. Stay hydrated. Adjust your calorie intake based on your goals (surplus for muscle gain, deficit for fat loss — yes it’s that simple).
7. Recovery is Key:
Ensure you’re getting enough sleep (7–9 hours for most adults). Consider incorporating stretching or yoga for flexibility and recovery. Don’t underestimate the importance of rest days.
8. Adapt and Evolve:
As you progress, your routine should evolve. What worked for you as a beginner might not be challenging enough as you advance. Be prepared to adjust your routine every 8–12 weeks.
9. Mindset Matters:
Approach each workout with purpose. Set small, achievable goals for each session. Celebrate your progress, no matter how small.
10. Keep It Enjoyable:
While discipline is crucial, finding aspects of fitness you enjoy will help maintain long-term consistency. For me, the assault bike became a favorite challenge. Find what you like, whether it’s the pump from lifting, the runner’s high, or the satisfaction of seeing your numbers improve. I developed a few workout routines that I loved to do, they were brutal, but I looked forward to them and enjoyed them greatly, I’ll share one of my favorites below.
Warm up — 10 minutes assault bike easy pace, followed by light warm up routine. Into
1 mile assault bike — good pace,
1 mile run — tempo
75 kettlebell swings — 16kg
30 push ups
75 squats
40 sit ups
X 4 rounds
Remember, the best routine is the one you can stick to consistently. It doesn’t have to be perfect; it just has to be consistent. As you progress, you’ll learn more about what works best for your body and goals, and you can refine your approach accordingly.
Navigating Common Pitfalls in Your Fitness Journey
Even with the best intentions and a solid plan, everyone encounters obstacles on their fitness journey. Here are some common pitfalls I’ve experienced and observed, along with strategies to overcome them:
1. Unrealistic Expectations:
Pitfall: Expecting dramatic results too quickly can lead to frustration and giving up.
Solution: Set realistic, incremental goals. Celebrate small victories. Remember, sustainable fitness is a marathon, not a sprint. When I started training for the Royal Marines, I didn’t expect to meet their standards overnight. I set progressive targets and worked towards them steadily.
2. Program Hopping:
Pitfall: Constantly switching between different workout programs, never giving any one approach enough time to yield results.
Solution: Commit to a program for at least 8–12 weeks before evaluating its effectiveness. Resist the urge to chase the latest fitness fad.
3. Overtraining:
Pitfall: Pushing too hard, too often, leading to burnout or injury.
Solution: Prioritise recovery. Ensure you’re getting adequate sleep and nutrition. Include deload weeks in your training cycle. Remember, growth happens during recovery, not during the workout itself.
4. Underestimating Nutrition:
Pitfall: Focusing solely on exercise while neglecting diet.
Solution: Educate yourself on basic nutrition principles. Track your food intake for a while to understand your eating habits. Remember, you can’t out-train a bad diet.
5. Comparison Trap:
Pitfall: Constantly comparing yourself to others, leading to discouragement.
Solution: Focus on competing with yourself. Track your own progress and celebrate your personal improvements. Everyone’s fitness journey is unique.
6. Neglecting Mobility and Flexibility:
Pitfall: Focusing only on strength or cardio while ignoring flexibility, leading to imbalances or injury.
Solution: Incorporate stretching and mobility work into your routine. Consider adding yoga or dedicated mobility sessions.
7. All-or-Nothing Mentality:
Pitfall: Thinking that if you can’t do your full workout, it’s not worth doing anything.
Solution: Remember that something is always better than nothing. If you can’t do your planned hour-long workout, even a 15-minute session is beneficial.
8. Ignoring Form for Ego:
Pitfall: Sacrificing proper form to lift heavier weights or complete more reps.
Solution: Check your ego at the door. Focus on perfect form, even if it means using lighter weights. Quality always trumps quantity.
9. Plateauing:
Pitfall: Hitting a plateau and feeling stuck in your progress.
Solution: Change up your routine. Alter rep ranges, rest periods, or exercise order. Sometimes, a step back (reducing weight or intensity) can lead to two steps forward.
10. Lack of Accountability:
Pitfall: Skipping workouts or cheating on your diet when no one’s watching.
Solution: Find an accountability partner or join a fitness community. Share your goals publicly. Use apps or journals to track your progress.
11. Neglecting Rest and Recovery:
Pitfall: Viewing rest days as “wasted” days.
Solution: Understand that rest is when your body adapts and grows stronger. Use active recovery (light activity) on rest days if you feel the need to do something.
12. Information Overload:
Pitfall: Getting paralysed by the sheer amount of (often conflicting) fitness information available.
Solution: Stick to reputable sources. Remember the basics we discussed earlier. When in doubt, keep it simple.
Remember, everyone faces these challenges. What sets successful individuals apart is not the absence of obstacles, but how they navigate them. Use these setbacks as learning experiences. Each time you overcome a challenge, you’re not just building physical strength, but mental resilience as well.
In our final section, we’ll wrap up with some parting thoughts on maintaining a lifelong commitment to fitness.
Embracing Fitness as a Lifelong Journey
As we conclude this guide, it’s crucial to shift our perspective from seeing fitness as a temporary goal to embracing it as a lifelong journey. Here are some key points to remember:
1. Evolve With Your Life:
Your fitness routine should adapt as your life changes. What worked in your 20s might not be suitable in your 30s or 40s. Be prepared to adjust your goals and methods as you age, change careers, start a family, or face new challenges. Flexibility is key to longevity in fitness.
2. Focus on Functionality:
As you progress in your fitness journey, consider shifting focus from purely aesthetic goals to functional fitness. Being able to play with your kids without getting winded, helping a friend move furniture, or hiking a challenging trail are real-life applications of fitness that bring joy and purpose to your efforts.
3. Cultivate a Positive Relationship with Exercise:
Instead of viewing workouts as a chore or punishment, try to see them as a form of self-care. Exercise is a celebration of what your body can do, not a penalty for what you ate. This mindset shift can make a world of difference in maintaining long-term consistency.
4. Embrace Variety:
While consistency is crucial, don’t be afraid to try new activities. Variety can prevent boredom and provide new challenges. Whether it’s trying a martial art, joining a sports league, or tackling an obstacle course race, new experiences can reinvigorate your fitness journey.
5. Share Your Journey:
Consider mentoring others or sharing your experiences. Teaching is often the best way to solidify your own knowledge and stay accountable. Plus, inspiring others can be incredibly rewarding and provide additional motivation.
6. Prioritise Health Over Aesthetics:
While looking good can be a powerful motivator, long-term fitness should prioritise health and well-being. Focus on markers like energy levels, sleep quality, and overall mood alongside physical improvements.
7. Practice Self-Compassion:
There will be ups and downs in your fitness journey. Learn to be kind to yourself during the low points. A bad day, week, or even month doesn’t negate your progress. It’s all part of the journey.
8. Stay Curious and Keep Learning:
The field of fitness and nutrition is always evolving. Stay open to new information, but always approach it critically. Continual learning can keep your journey fresh and exciting.
9. Find Your Tribe:
Surround yourself with like-minded individuals who support your fitness goals. Whether it’s a workout buddy, an online community, or a local fitness group, having support can make a huge difference in staying motivated.
10. Remember Why You Started:
Regularly revisit your reasons for pursuing fitness. Whether it’s for health, performance, mental well-being, or any other reason, staying connected to your ‘why’ can help you push through challenging times.
Fitness is not a destination; it’s a way of life. It’s about continual improvement, self-discovery, and growth. The journey won’t always be easy, but it will always be worth it. The discipline, resilience, and self-awareness you develop through your fitness journey will serve you in all areas of life. Remember, you don’t need to be perfect; you just need to be consistent. Trust in the process, stay committed to the basics of intelligence and discipline, and you’ll be amazed at what you can achieve over time. As you move forward on your fitness journey, carry with you the principles we’ve discussed: keep it simple, stay disciplined, listen to your body, and never stop learning. Your future self will thank you for the commitment you make today.
Fitness is a gift you give yourself. It’s something you rent, you have to pay the bill to maintain it. Embrace the journey, with all its challenges and triumphs, and let it transform not just your body, but your entire life.
Mercy, Love, and Grace.
Faithfully yours,
Jack
The Modern Man 
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