Imagine a life where you feel unstoppable—mentally sharp, emotionally balanced, physically strong, financially thriving, and surrounded by people who support you.
That’s what we call Elysium—the ultimate state of human existence. At Road to Superhuman, we define Elysium as the harmony of the four pillars of life: health, wealth, love, and freedom.
Getting in better shape doesn’t just give you a better body. It sharpens your mind, boosts your confidence, increases your discipline, and raises your energy levels.
These changes ripple outward, making it easier to chase career goals (wealth), build deeper relationships (love), and create time and financial flexibility (freedom). In short, getting in shape is not just about looking good—it’s about building the engine that powers your journey to Elysium.
In this article, we’ll go beyond the basics. We’ll dive deep into proven techniques—from training methods and nutrition to recovery and mindset—so you can take full control of your body and life.
First Things First: Begin With the End in Mind
“Getting in better shape” is a powerful goal, but it means something different for everyone. For one person, it might mean losing 30 pounds. For another, it might be running a marathon, building muscle, or simply being able to play with their kids without getting winded.
That’s why the first step in your transformation is clarity.
Set SMART Goals
Vague goals lead to vague results. Use the SMART framework to define your vision:
- Specific – What exactly do you want to achieve? (e.g., “Lose 15 pounds of fat”)
- Measurable – Can you track progress? (e.g., “Drop 2 inches off my waist”)
- Achievable – Is this goal realistic given your current lifestyle?
- Relevant – Does it align with your long-term vision of health and Elysium?
- Time-bound – When will you achieve it by? (e.g., “In 90 days”)
Write this down. Make it your north star.
Know the Price: What Will You Sacrifice?
Once you’ve set your goal, ask yourself: “What am I willing to give up to get there?”
Every worthwhile transformation demands a trade-off. Maybe it’s:
- Waking up earlier to train.
- Skipping out on late-night takeout.
- Spending less time scrolling and more time moving.
- Saying “no” to things that pull you off track.
These are not punishments—they’re the price of admission to a better life. When you accept the sacrifice upfront, you’re less likely to be surprised or discouraged when the hard days come.
Because they will come.
How to Get in Better Shape: 8 Key Strategies
1. Resistance Training
What it is:
Resistance training—also called strength training—involves working your muscles against some form of resistance. This can be weights, resistance bands, your own bodyweight, or machines.
Why it works:
It helps you build lean muscle, which raises your resting metabolism and shapes your body. It also strengthens bones, joints, and improves overall mobility.
Research from Mayo Clinic shows that resistance training can improve insulin sensitivity, reduce body fat, and prevent age-related muscle loss (sarcopenia).
How to implement it:
- Focus on compound movements (squats, deadlifts, presses, rows) that use multiple muscle groups.
- Train 3–4 times per week, allowing recovery between sessions.
- Use progressive overload: increase your weight, reps, or sets over time to keep challenging your muscles.
Common mistake:
Focusing only on light weights or machines without progressing. Your body needs challenge to change.
2. Cardiovascular Training
What it is:
Cardio is any sustained activity that raises your heart rate—like running, biking, swimming, or brisk walking. It improves heart and lung health, endurance. You also burn lots of calories in the process.
Why it works:
Cardiovascular training helps you burn calories, reduce blood pressure, and improve circulation. A 2018 study in Circulation linked consistent cardio with a 45% lower risk of heart disease.
How to implement it:
- Mix steady-state cardio (30–60 minutes at moderate pace) with HIIT (short bursts of effort, like 30s sprint, 90s walk).
- Start with 2–4 sessions per week depending on your fitness level and goals.
Common mistake:
Doing only cardio for fat loss while ignoring resistance training. This often leads to muscle loss and a slower metabolism.
3. Nutrition
What it is:
Nutrition is how you fuel your body with food and water. A good nutrition strategy ensures you eat the right number of calories, protein, carbs, and fats to support your goals.
Why it works:
Nutrition controls body composition. Without it, you may train hard but see no progress. A study in The American Journal of Clinical Nutrition confirms that calorie control and protein intake are key to both fat loss and muscle gain.
How to implement it:
- Focus on whole foods: lean proteins, veggies, fruits, healthy fats, and complex carbs.
- If your goal is to build muscle, increase your protein intake substantially.
- If your goal is to lose weight, reduce your total calories by cutting out junk and replacing it with healthier alternatives.
- Stay hydrated—aim for around 3 liters of water per day.
- Track your intake with tools like MyFitnessPal for awareness.
Common mistake:
Chasing trendy diets or cutting entire food groups. Consistency beats extremes.
4. Sleep and Recovery
What it is:
Recovery is how your body heals and adapts between workouts. Sleep is the most powerful recovery tool—when you sleep, you repair muscles, regulate hormones, and reset your nervous system.
Why it works:
Lack of sleep increases cortisol (the stress hormone), which leads to fat gain and muscle breakdown. It also reduces willpower and performance. The Annals of Internal Medicine showed that sleep-deprived people lose 55% less fat on a diet compared to those who sleep well.
How to implement it:
- Get 7–9 hours of sleep each night.
- Wind down with a routine: no screens 1 hour before bed, keep the room dark and cool.
- Schedule rest days to avoid burnout and injuries.
- Use active recovery: yoga, walking, foam rolling, stretching.
Common mistake:
Training intensively more than 5 days a week. Overtraining without recovery leads to plateaus and exhaustion.
5. Habit Stacking and Behavior Change
What it is:
Habit stacking involves linking a new behavior to an existing one, making it easier to build consistency. It’s a behavioral psychology trick popularized by James Clear in Atomic Habits.
Why it works:
Most people fail because they rely on motivation, which fades. Habits automate progress. When good actions become part of your daily rhythm, fitness feels effortless. A 2009 study in the European Journal of Social Psychology showed that habits take about 66 days to become automatic.
How to implement it:
- Stack fitness behaviors with existing routines:
- After your morning coffee → go for a 10-min walk.
- After brushing your teeth → do 20 bodyweight squats.
- After lunch → prep dinner or your next day’s meal.
Common mistake:
Trying to change too much at once. Focus on one habit at a time.
6. Tracking and Progress Monitoring
What it is:
Tracking means recording statistics from your workouts, measurements, body composition, food intake to stay accountable and assess progress.
Why it works:
Tracking provides feedback. It turns vague progress into tangible data and keeps motivation high. Research from The American Journal of Preventive Medicine shows that people who track their food lose twice as much weight as those who don’t.
How to implement it:
- Track:
- Strength gains (weights, reps)
- Body measurements (waist, chest, hips)
- Photos (every 2–4 weeks)
- Nutrition (using apps)
Common mistake:
Over-fixating on weight alone. Muscle is denser than fat, so progress can be misleading if you only use the scale.
7. Consistency: The Secret Ingredient
What it is:
Consistency means showing up again and again—especially on the days you don’t feel like it. It’s not about being perfect. It’s about building momentum over time, even when progress feels slow.
Why it works:
Fitness is less about what you do in a week and more about what you do over months and years. Small, repeated actions compound into massive results. A single healthy meal won’t transform your body—but 100 in a row will. Likewise, one skipped workout won’t ruin your progress—but skipping for a month will.
James Clear puts it best:
You do not rise to the level of your goals. You fall to the level of your systems.
Your system is your routine. And routines only work if they’re consistent.
How to implement it:
- Lower the barrier: If you can’t do your full workout, do 10 minutes. If you can’t prep all your meals, prep just one.
- Use visual cues: Cross off days on a calendar, use a habit tracker, or place sticky notes with your goal where you’ll see them daily.
- Plan for obstacles: Travel, stress, social events—life will happen. Have a “minimum standard” routine ready for tough weeks.
- Reward consistency: After 7 days of hitting your goals, treat yourself to something that reinforces the behavior—a massage, a new workout shirt, or an afternoon off.
Common mistake:
Expecting motivation to carry you. It won’t. You need rhythm, not hype. That’s what makes consistency sustainable.
8. Mindset and Mental Fitness
What it is:
Mindset is your belief system and attitude toward challenges. It determines how you respond to setbacks, stress, and self-doubt on your fitness journey.
Why it works:
Your body follows your mind. A positive, growth-oriented mindset increases your ability to stay consistent. According to Carol Dweck’s work on growth mindset, people who believe effort leads to success are more likely to stick with long-term goals—even when things get hard.
How to implement it:
- Practice daily visualization: picture yourself succeeding.
- Use affirmations tied to your identity: “I’m the type of person who doesn’t skip workouts.”
- Journal after each week: wins, lessons, and next steps.
- Meditate for 5–10 minutes daily to build focus and reduce stress.
Common mistake:
Ignoring mindset and relying only on willpower. Mindset is the anchor when motivation fades.
Putting It All Together: A Sample Weekly Plan
Here’s an example framework for someone starting fresh:
Monday: Full-body resistance training + 10 min walk
Tuesday: Cardio (40 minutes) + core work
Wednesday: Rest
Thursday: Full-body resistance training + stretching
Friday: Cardio (40 minutes)
Saturday: Rest
Sunday: Light activity (such as walking, stretching)
Nutrition plan:
- Protein goal: 120–160g daily (adjust based on weight)
- Eat 3 main meals, 1–2 snacks
- Track calories for the first 30 days to build awareness
Sleep:
- In bed by 10:30 PM, no screens after 9:30 PM
- Use blackout curtains and white noise if needed
When the Journey Gets Tough: Eyes on Elysium
There will be days you feel like quitting. Days when the scale doesn’t move. Days when the gym feels heavy, your schedule is packed, or motivation disappears.
Here’s what to do when that happens:
1. Revisit Your Why
Read your goal again. Visualize your future self. Think about the energy, the pride, the freedom you’ll feel once you’re in the body you were meant to live in. You’re not doing this to suffer—you’re doing this to rise.
2. Zoom Out
Fitness is a long game. One bad week won’t derail you. What matters is consistency over time.
Remember: you don’t need perfection. You need persistence.
3. Lean on Systems, Not Willpower
Habits, routines, and pre-commitments will carry you when motivation fades. That’s why your environment matters. Keep your gym gear in sight. Keep junk food out of the house. Put workouts on your calendar.
4. Talk to Future You
Imagine the version of you who reached the goal. The one standing at the gates of Elysium.
What would they say to you today? Probably something like: “Don’t stop. You’re closer than you think!”
Sacrifices are temporary. But the rewards—health, confidence, strength, clarity—are yours for life. And beyond all of that, there’s something deeper: alignment. When your physical habits line up with your highest values, you begin to live in integrity. You become someone you’re proud of.
Scientific Support
- A Harvard study found that regular exercise reduces risk of early death by 30%.
- Resistance training has been shown to decrease symptoms of anxiety and depression (JAMA Psychiatry, 2018).
- Sleep deprivation leads to weight gain and insulin resistance (Annals of Internal Medicine, 2010).
Over the past decade, countless studies have confirmed what we intuitively know: a strong body makes for a strong life.
Conclusion: The Body as a Gateway to Elysium
Getting in shape is more than a New Year’s resolution or a summer goal—it’s a spiritual act of reclaiming control over your life. When you build physical strength, you also build the discipline, confidence, and clarity needed to elevate every area of your existence.
Health is the first pillar of life. But as your energy rises, so does your ability to earn more, love deeper, and live freer. And when all four pillars align, you unlock Elysium—not as a fantasy, but as your real, lived experience.
E. K. Soroba