That is a tweet by Dan Koe, and I think that it perfectly fits into the theme of this newsletter.

As you know, this is going to be about going to the gym; but it’s a lot deeper than just that.

You need to have a certain mindset when doing this.

You have to believe that you can do it.

There’s no reason not to.

There’s millions of testimony’s all over social media and out in public.

If they can get in shape then surely you can too.

They aren’t better than you and they weren’t born like that.

It’s a normal person who happens to go to the gym.

I'm a normal person who happens to go to the gym.

And you’re a normal person….so start going to the gym.

Fear is the main cause of why people don't go to the gym.

There are 3 things that people fear:

They fear judgement from others.

They don't want to go to the gym because they aren't in shape. Which is backwards thinking because it’s the place where you’re supposed to get in shape.

They fear the pain.

Working out is painful. Your muscles get sore, your body gets heavy and you might be feeling that leg day for 3 days after you hit it. Sometimes when I'm in the middle of a set, I start to think, “this hurts, why am I even doing this?” It feels weird to put yourself through pain for something that you wont benefit from immediately.

They fear not being able to do exercises the right way or that they wont be able to get consistent.

To put it simply, just not knowing where to start.

In this letter, Im going to lay out a framework of the essential things you need to keep in mind to start going to the gym.

First, we need to set a goal.

Perhaps you already have one in mind. Maybe there's a certain person you want to look like.

Maybe you’re a man of culture and you want to look like Baki.

Personally, I see Michael B. Jordan as an inspiration.

But it’s more than just the looks.

Why do you want to go to the gym?

I think it’s better to have a deep meaning for going, rather than just to attract people to you.

When I first started going to the gym, I just wanted to look buff because I was always made fun of for being too skinny all my life.

I just didn’t want to be skinny.

There are a lot of people with a similar story and it worked out for them, but it didn’t for me.

I didn’t actually get consistent until I changed my reasoning for going. Now Im going so I can be healthy, and especially to build my discipline.

Goals can change over time. So don’t overthink it.

Figure out what your goal or reason is.

From there we will develop systems to achieve it.

Don't overdo it.

Next, one of the most important things to keep in mind is to not go too much in the beginning. If you’re motivated to go, thats great.

But your body needs time to adjust to the new lifestyle.

Going too much in the beginning is a good way to gas out and end up quitting.

So start out very small and progressively overload.

You can’t go from not working out at all to going 5 days a week. It’s a slow progression.

My recommendation is to commit to 2-3 times per week 30 minutes each and scale over time.

You have to master the habit of showing up. You aren’t going to get better if you can't show up consistently first.

Get going, then get good.

Find the right gym.

We want to make working out a habit for you, so the location and you workout is crucial.

In order to form a habit, we need to reduce the friction of doing that thing as much as possible; aka, make it easy.

Don’t choose a gym that's out of the way from your home.

If you want to hit the gym before or after work or school, then choose a gym that's on the way.

That choice is going to make it significantly more likely that you’ll go to workout.

I used to go to a gym that was in the opposite direction from my job and I also had another gym I went to that had terrible hours.

Once I switched to a gym around the corner from my house, which was 24 hours, I started going to the gym WAY more consistently.

I practically had no excuse, since it was so close I could walk there.

Now I don’t even have to bring my workout clothes with me to work, because I can go home and change.

Choose the gym that's going to be the most convenient for you and your needs.

Focus on yourself

Don’t compare yourself with others and don’t be scared of going to the gym.

Even the biggest and fittest people started out small.

Most of these people are the friendliest and are likely to help you if you need help with something.

The first day I walked into my current gym, the biggest bodybuilder there came up to me and shook my hand and gave me a tour of the place.

He told me that if I ever have any questions on anything he’d be happy to help me.

Most gyms have that once guy like this. So dont be afraid.

We are all there for the same things.

Don't Compare Too Much With People On Social Media

It’s more harmful than helpful to wish you looked like fitness influencers because they aren’t realistic.

A lot of them are on steroids and most of them have perfect lighting and a pump for their pictures.

Nobody is walking around looking like a greek god ALL the time.

Just get a general understanding of what your goal is and leave it at that.

Just Go

Go to the gym. Play around with the machines. Find out what you like and don’t like. Watch YouTube videos about what workouts are right for you and your goals.

Just be experimental.

You don’t need a routine that is set in stone.

We are just focusing on consistency.

Quality comes afterward.

Going to the gym is supposed to be fun.

So have some.

Find a Partner

If you like doing things with others, or you need someone to hold you accountable, then it's a good idea to get a workout buddy.

You might be more likely to go if you get to hang out with someone you like in the process and you wouldn't want to be a flake, would you?

Even if I was planning to take a day off and someone asked me to go to the gym, I'd probably end up going because it's fun to be there with your friends.

It's even better if you are on the same level as each other, because you can turn it into a friendly competition.

If you've ever played video games with your friends, then you know exactly what I mean.

You try to score higher than each other in a friendly competition.

It's the exact same thing when you are going to the gym.

And it builds that camaraderie.

So, to summarize this letter, we can put these points into a small and simple framework:

1. Set a goal: Determine why you want to start going to the gym. It can be as simple as wanting to be healthy or wanting to feel more disciplined.

2. Start small: Don't overdo it in the beginning. Start with at least 2-3 days a week for 30 minutes each and gradually increase the frequency and duration over time.

3. Find a convenient gym: Choose a gym that's in a location that's easy for you to get to. Consider gyms that are on the way to or from work, or if your job has a gym, take advantage of that.

4. Don't compare yourself to others: Everyone starts somewhere, and even the biggest and fittest people in the gym started out as beginners. Don't compare yourself to people on social media either. Just focus on your own goals.

5. Experiment: Play around with the machines and find out what you enjoy doing. Watch YouTube videos for workout ideas and be open to trying new things.

6. Consider finding a workout partner: Having someone to go to the gym with can make it more enjoyable and keep you accountable.

I hope you have enjoyed this newsletter and found some value from it. And if you are going to the gym for the first time this week i wish you luck on your journey. I know you can do this.

And remember. Im not here to motivate you. Im here to give you clarity.

Enjoy the rest of your week.

-Abraham