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Breaking The Inertia to Sustainable Velocity: Your Regular Fitness Journey

Let’s be honest, who among us hasn’t succumbed to the siren song of Indomie Mi Goreng at 2 AM? Or spent an entire weekend binge-watching Netflix or even when working on weekdays while mindlessly munching on keripik? We’re a nation that loves its food, and our increasingly sedentary lifestyles are making it harder than ever to resist those tempting treats. The sad truth is, Indonesia is facing a growing health challenge. According to the Ministry of Health, over 20% of Indonesian adults are now considered obese, and that number is steadily rising. 1 [Source: Ministry of Health, Indonesia]. It’s even more concerning in urban areas, where easy access to fast food and a culture of convenience are contributing to a generation of overweight youngsters. Studies show that a shocking number of children and teenagers are already battling the bulge (2Link).  It’s a struggle many of us can relate to, and it’s time we started taking it seriously

This creeping health crisis is something I know all too well. It starts subtly. Maybe your favorite jeans feel a little tighter than usual. Or you find yourself winded after a flight of stairs. Suddenly, you’re facing the reality that your body isn’t what it used to be. For me, this realization was rather abrupt. In early January 2023, fresh off resigning from my previous company, I saw a photograph that stopped me in my tracks. 


Weight aside, what kind of pose is that anyway?

“Nah, this is too heavy,” I thought to myself. At that time, my weight hovered around 88-89 kgs. “Still acceptable,” I reassured myself, but that delusion didn’t last long. By March 2023, my body felt as heavy as if Atlas himself had shifted the weight of the heavens onto my shoulders., and the scale confirmed my fears: 92 kgs. Something needed to change.

Luckily, I quickly found a supportive circle of friends among my fellow project managers at Mekari (Feli, Olive, Yoyo, and Wanto). It turned out that Yoyo and Wanto had also battled the bulge, and their stories gave me hope. This crew was a bit crazy, especially Yoyo, who was determined to run a half marathon in the upcoming MMB 2023 and encouraged us to join the race. Fueled by a potent cocktail of peer pressure and a desperate need for change, I impulsively booked a 10k ticket on April 4th, 2023.Feeling a mix of peer pressure and a strong desire for something new, I spontaneously bought a 10K race ticket on April 4th, 2023.

But how prepared was I for this 10k challenge? Did I have any running experience? Yes, but let’s just say it wasn’t exactly a highlight of my athletic career.

Flashback to 2015: Sports was a mandatory course in college. And what did I get? An “E”. That’s right, an E. Out of a 4-point index, with “A” being the highest. This single “E” prevented me from graduating with cum laude (And I wasn’t alone; I heard whispers of other students with GPAs above 3.7 suffering the same fate). Running 2.4 km took me over 16 minutes. Keep in mind, I weighed a lean 70kg back then. Looking back, it felt like my university had a sadistic streak, pushing us to our limits with grueling physical tests. (Tragically, there was even an incident where a student in my batch passed away during a running test (Link). May his soul rest in peace.)



Cungkring af.

To give you an idea of the standards:

  • 12:00 = A
  • 12:30 = AB
  • 13:00 = B
  • 13:30 = BC
  • 14:00 = C

Basically, you needed to maintain a 5:00min/km pace to get an “A.” Who the heck were these people?

But this time was different. This 10k wasn’t about grades or proving anything to anyone. It was a personal wager, a declaration of war against my own inertia. It was the starting point of a journey to reclaim my health, my energy, my body. And it all began with a single step.

Inertia: The Art of Getting Started (and Staying Started)

Newton’s first law of motion states that an object at rest stays at rest… Sound familiar? Yeah, that’s pretty much me on a Sunday morning, glued to the couch with a cup of coffee and zero motivation to move. But breaking free from that inertia, that’s where the real challenge lies. And it’s not just about physics; it’s about overcoming the mental and emotional barriers that keep us stuck in our comfort zones.

Research suggests it takes an average of 66 days to form a new habit. That’s right, over two months of consistent effort before that new behavior starts to feel automatic. [Source: Lally et al., 2010]. So, how did I, a self-proclaimed couch potato with a disastrous history of athletic attempts, manage to break free from the gravitational pull of inactivity? It all started with a single step. Literally.

I started by incorporating a small, manageable change into my daily routine: a morning stroll. No need for intense running or complicated gym routines, just a simple walk at a leisurely pace for 4-5 kilometers every day. The rhythm of my footsteps on the pavement, the early morning sun warming my skin, the sounds of the city slowly waking up – it was a simple act, but it felt incredibly grounding and empowering.

Walking became my moving meditation. It was a time to clear my head, to listen to my favorite podcasts, and to just be present in my body. And the best part? It was free! 😉

Speaking of starting your day right, Mark Twain once said,

While I wasn’t exactly eating amphibians for breakfast, the sentiment resonated with me. Tackling my walk first thing in the morning, before the day’s distractions could derail me, was key to building consistency. I found this information on the Coda founder’s blog, which can be accessed here https://coda.io/@shishir/to-do-list-philosophy .

This early morning routine was made possible by the flexibility of my hybrid work schedule. If I needed to go to the office, my commute would take around 40-60 minutes, which I could often do on foot. And on days I worked from home, well, the world was my shell (or at least my neighborhood was).

I initially refrained from running due to the, shall we say, “spirited” driving habits of some of my fellow Jakartans. While the threat of getting sideswiped by a Pickup Truck was limited to a couple of specific spots on my route, it was still a threat, especially in the early mornings. (I once witnessed a Tawuran at 4:30 AM – seriously, guys, shouldn’t you be Sholat Subuh at that hour?) So, walking it was. Plus, getting my daily dose of Vitamin D was a bonus. Studies show that around 33% of children and adolescents in Indonesia don’t get enough Vitamin D, with even higher rates among young women Link: https://pubmed.ncbi.nlm.nih.gov/36758970/ .

As for the frequency, I aimed to walk every day except weekends, acknowledging that life sometimes gets in the way. But here’s the trick: underpromise, overdeliver. I committed to myself to regularly exercise three times a week. So, walking five times a week became my stretch goal, but it was optional. Think of it like your company’s sick leave policy. You have a certain number of days you can use without a doctor’s note, right? Well, consider those your ‘get out of jail free’ cards for exercise. Commit to a minimum number of workouts per week, but aim for more. Those extra days are like bonus points, a buffer for when life inevitably throws you a lemon.

Now, here’s where things got real. The race was fast approaching. – August 27th, 2023 – and I had a mere 4.5 months to prepare. For someone with my less-than-stellar athletic track record (remember that “E” in college sports?), this felt like a suicide mission. Along the way, I discovered that my biggest hurdles weren’t just my questionable lung capacity (Ventolin inhaler is my trusty sidekick btw) but also those leg cramps and a general lack of lower body strength.


My Bestie, I would die without you, literally

That’s when fate intervened in the form of a strategically placed Facebook ad

It featured a new gym called FitHub, conveniently located just a stone’s throw from my home. And the kicker? They were offering a pre-sale membership at a ridiculously tempting price. Since I had already committed to this whole “fitness thing,” I figured, why not explore the world of dumbbells and treadmills?

Thankfully, I had some prior experience with gym equipment, thanks to a brief introduction with a personal trainer back in 2019. So, it was just a matter of dusting off those rusty memories and reacquainting myself with the machines. FitHub, while not exactly a bodybuilding paradise (I still miss the seated leg curl!), offered a decent selection of equipment for a reasonable price, and its proximity to my home made it a winner in my book.

I slowly started alternating my remaining training days (which, by the way, were dwindling rapidly as the race approached) between strength and conditioning, with a focus on leg work, and cardio. For the cardio portion, I decided to venture into the uncharted territory of group exercise classes. Specifically, BodyCombat.

Now, for someone who had never really been into group fitness, BodyCombat was a bit of a shock to the system. It was intense, high-energy, and surprisingly challenging. I had attempted some BodyCombat routines on YouTube during the pandemic, but I could never last more than 20 minutes. The energy of a live class, however, was something else entirely. Somehow, I survived. (Barely.)

And so, with a combination of strength training, regular walking (and the occasional foray into running), and the occasional BodyCombat beatdown, the day of the race finally arrived. My goal was simple: finish below the cut-off time and get that medal. I mean, who wants to fly across the island just to come home with free Salonpas and EJ energy drinks?

Spoiler alert: I finished below the cut-off time! 🎉 That medal was proof that I could conquer that hellish track (to this day, I’m still amazed I survived those uphill and downhill stretches).

So, what’s the secret to breaking free from the clutches of inertia? It’s not about some superhuman feat of willpower or a radical overnight transformation. It’s about taking that first step, however small, and trusting that your future self will rise to the occasion.

Here’s what I learned from my own “leap of faith” into the world of fitness:

  • Set a Bold (But Achievable) Goal: Signing up for a 10k race when your idea of a marathon is a movie marathon might seem crazy, but it was the perfect motivator for me. It was a challenge, yes, but not completely out of reach. (I’ve seen people sign up for half marathons with even less training, and nah, it just plain suicide at the daylight)
  • Start Simple, Aim High: Don’t try to overhaul your entire life in one go. Begin with a small, manageable habit, like a daily walk. Commit to the “minimum viable product” of your fitness routine, and then gradually increase the intensity and frequency. Think of it like leveling up in a video game – you start with the basic moves and unlock more advanced skills as you progress.
  • Think Beyond the Main Goal: Improving your fitness often requires a multi-layer approach. While my primary goal was to run, incorporating strength training at the gym significantly improved my leg strength and endurance, which ultimately helped me conquer that 10k.
  • Consistency is Key: Establish a cadence, a rhythm, a routine – whatever you want to call it – and stick to it. Treat your workouts like important meetings that you can’t afford to miss. And remember the “sick leave” analogy: give yourself some flexibility, but don’t make skipping workouts a habit.

By following these principles, I not only crossed the finish line of that 10k but also built a sustainable foundation for a healthier, more active lifestyle. Sometimes, all it takes is a little push, a little something at stake, to break free from inertia and unlock your true potential.

Accelerate: Fueling the Fire

Breaking inertia is like starting a fire; it takes effort and focus. But once those flames catch, it’s time to add fuel to the fire and watch it roar! This is the acceleration phase, where you push your limits, embrace new challenges, and revel in the thrill of progress.

One of the most exciting things about starting a new fitness journey is the phenomenon of “rookie gains.” This refers to the rapid progress beginners often experience in the early stages of training. Your body, unaccustomed to the new demands, responds quickly with noticeable improvements in strength, endurance, and muscle growth. A study published in the journal Sports Medicine found that untrained individuals can experience significant strength gains in just a few weeks of consistent training. https://honehealth.com/edge/newbie-gains/ 

To maximize these gains, I knew I had to step up my game. Goodbye, leisurely strolls around the block. Hello, gym sessions, sweat, and the sweet satisfaction of pushing my body beyond its comfort zone.

The first thing I crossed off my regimen was the 4-5km walks/runs. Why? Because, frankly, I hate running on the streets of Jakarta. With the new gym conveniently located nearby, I decided it was the most optimal way to improve my overall fitness.

Building Muscle: The Art of Progressive Overload

The first area I focused on improving was gaining muscle mass. There are several popular training routines you can follow, from the basic PPL (Push, Pull, Legs) to the Arnold Split to a simple full-body workout every day. Each split requires you to hit the gym at least three times a week. While the specific exercises may vary, the key to success is a principle called “progressive overload.”

Progressive overload means consistently challenging your body beyond its current capabilities. This could involve increasing the weight you lift, the number of reps you perform, or the intensity of your workouts. By gradually pushing your limits, you force your body to adapt and grow stronger. Research has shown that progressive overload is essential for stimulating muscle protein synthesis, the process by which your muscles repair and rebuild themselves after exercise. https://www.menshealth.com/uk/building-muscle/a44760238/progressive-overload/ 

Finding My Rhythm: Experimenting with Training Splits

I experimented with different approaches to find the training split that worked best for me:

  • Fitbod: This app was my initial guide, offering personalized workout plans based on my goals and available equipment. While the price was a bit steep (around 600K/year), it was worth it for the convenience and guidance it provided in those early days. However, after a couple of months, I felt like I needed more variety and customization, so I started exploring other options.
  • YouTube: The endless wisdom of YouTube fitness gurus! I found myself drawn to channels like
  • Reddit: The r/workout (https://www.reddit.com/r/workout/) subreddit became my virtual gym buddy, offering a community of like-minded fitness enthusiasts and a treasure trove of knowledge. I found valuable tips on everything from refining my technique to optimizing my training splits.

I typically revised my gym routine every 1-2 months. I believe you can truly judge the benefit of a program once you’ve consistently incorporated the techniques and exercises. If you hit a plateau, it’s time to switch things up. YouTube and Reddit became my go-to resources for fine-tuning my workouts and breaking through those plateaus. This aligns with research that suggests varying your training program can help prevent plateaus and optimize long-term progress. https://www.unsw.edu.au/newsroom/news/2023/01/how-often-should-you-change-up-your-exercise-routine- 

Cardiovascular Health: Beyond the Streets

The second part of my acceleration strategy focused on cardiovascular health. As I mentioned, I’m not a fan of running on the streets, so I needed to find alternative ways to keep my heart pumping (and avoid a premature heart attack).

Since I was already hitting the gym 4 days a week, I decided to dedicate my remaining 3 “rest” days to other forms of exercise. I dubbed these my “wet land” and “studio” adventures.

Wet Land: Becoming One with the Water

Wet land, of course, referred to swimming. It had been about 5 years since I’d last taken a dip, so I started cautiously in the 1.5-meter lane. However, after a few weeks of consistent practice (twice a week), I felt like I was becoming one with the water. With confidence, I ventured into the deeper end (2-3 meters). It was surprisingly easier! As long as you can avoid cramps and navigate the occasional rogue swimmer, the deeper pool is the way to go. It might seem intimidating at first, but after a while, you adopt a “if I die, I die” mentality. The key is to maintain a steady cadence with your strokes to avoid getting exhausted. Swimming is an excellent form of cardiovascular exercise, offering a full-body workout with minimal impact on your joints. 

Studio Sessions: Embracing the BodyCombat Beatdown

For my “studio” sessions, I decided to try group exercise classes. Now, most of these classes – Zumba, regular HIIT programs, dance classes – seemed to be dominated by women, even when the instructor was male. Feeling slightly out of my element, I opted for the most “masculine” (and arguably most intense) option: BodyCombat.

Honestly, if there’s a scale from “easy” to “hard,” BodyCombat falls squarely into the “HARDCORE” category. But I loved it! Les Mills, the creators of BodyCombat, have crafted a program that’s both effective and fun, incorporating all the essential elements of a high-energy HIIT workout. Studies have shown that HIIT workouts can be highly effective for improving cardiovascular fitness and burning calories. 

The Missing Piece: Flexibility and Mobility

In this initial acceleration phase, I admit I neglected one crucial aspect of fitness: flexibility and mobility. I’ll discuss this oversight and how I addressed it in the next section.

Flywheel: Building Momentum and Breaking Boundaries

Imagine a giant flywheel, a massive wheel that takes considerable effort to get moving. This concept, popularized by Amazon, emphasizes the importance of fine-tuning every aspect of a system to achieve a multiplier effect at scale. In the realm of fitness, I believe the same principle applies.

As you can see from my experience, it all comes back to overall endurance. To go farther, to explore more, to truly embrace an active lifestyle, you need the endurance to keep going. And let’s be honest, in the long run, we’re not all training to become professional athletes, are we? The key is to improve our everyday lives, to be ready for those spontaneous adventures, and maybe, just maybe, to outrun a zombie horde if the need arises. (Or, you know, a coup d’etat – whichever comes first.)

Fine-Tuning the Machine: Addressing Flexibility and Mobility

After more than six months of dedicated training, I started to notice a glaring weakness in my fitness arsenal: flexibility and mobility. Despite the strength I’d gained and the cardiovascular improvements I’d made, I still lacked balance and fluidity in my movements. This, I realized, stemmed from neglecting those often-overlooked areas, particularly my hamstrings and inner thighs.

It was time to address this imbalance and add another layer to my flywheel. I needed to incorporate flexibility and mobility training into my routine.

My initial thought was to book private yoga or Pilates classes. But when I saw the price list (millions per month?!), my immediate reaction was, “I should just retire and become a Pilates reformer teacher instead…” Clearly, that wasn’t a sustainable option.

YouTube offered a wide range of free classes, but most were either incredibly boring or insanely difficult. While they worked for a while, I eventually lost interest.

Then, I discovered the holy grail of flexibility training: gym classes. This, my friends, was the bang-for-your-buck solution I’d been searching for. Starting with the basics, I gradually progressed to more advanced levels, guided by experienced instructors. It was the perfect way to build a solid foundation in flexibility and mobility without breaking the bank.

And for those who prefer the convenience of home workouts, I highly recommend Apple Fitness+. This platform offers a fantastic selection of yoga, Pilates, and core classes led by world-class instructors like Molly and Darryl. With new videos added every week, it’s like having a personal trainer in your living room. It’s the perfect balance between the structure of gym classes and the freedom of YouTube, especially once you’ve mastered the fundamentals.

After incorporating Pilates and core exercises into my routine at least three times a week, I saw significant improvements in my mobility. While I’m still far from being a gymnast, I’m definitely on the right track.

Fueling the Flywheel

The flywheel was spinning, and I was riding the wave of momentum, embracing the endless possibilities of a life in motion. And then its time for the brakes.

Sustainable Velocity: Finding My Pace

I remember once being asked in a job interview, “Why are you looking for a new job when you say you’ve grown so much in your current company?” My corporate-speak autopilot kicked in, and I responded with something like, “I want to grow in a sustainable environment. I believe that working at the right pace, stretching myself little by little, will benefit me in the long run (and not make me die young).”

That same philosophy applies to my fitness journey. There comes a point when pushing harder, faster, and more intensely isn’t always the answer. Sometimes, it’s about finding a sustainable velocity, a pace that allows you to maintain momentum without burning out.

The Deload: A Strategic Retreat

Take a look at my most intense weekly schedule:

  • Monday: Upper Body → Core
  • Tuesday: Lower Body → Pilates
  • Wednesday: Upper Body → Core
  • Thursday: Lower Body → Pilates
  • Friday: Cardio Day → Swimming, Yoga, BodyCombat
  • Saturday: Rest → Yoga at home
  • Sunday: BodyCombat

It was a grueling but effective routine… until I got sick. That’s when I realized that while this level of intensity might be achievable for a short period, it wasn’t sustainable in the long term, especially with the added stressors of work and life.

It was time for a “deload.” Now, in the fitness world, a deload is typically a planned period of reduced training volume and intensity, often implemented every 4-8 weeks to allow the body to recover and adapt. But my deload was more than just a physical break; it was a strategic reallocation of resources. It was about identifying what truly mattered and focusing on the areas with the most significant impact.

Think of it like a company restructuring… you know, the kind where they bring in those “efficiency consultants” who love using phrases like “synergistic opportunities” and “right-sizing.” But instead of handing out payslips to your employees (your biceps and quads, in this case), you’re strategically “reassigning” them to different departments. Maybe your “swimming division” gets downsized because, let’s face it, those pool fees are starting to look like a hostile takeover of your bank account. And that “BodyCombat department”? Well, they’re being “restructured” to focus on more “core competencies” (literally). It’s all about optimizing performance and maximizing those gains, even if it means making some tough decisions and sacrificing a few Zumba enthusiasts along the way.

In my case, swimming, while enjoyable, was the most time-consuming and expensive activity. Plus, it wasn’t ideal for my pelvic condition. So, with a heavy heart, I put my “wet land” adventures on hold.

I also decided to prioritize rest and recovery, incorporating a rest day between my upper and lower body workouts to optimize muscle growth. And finally, I took a break from BodyCombat, at least for a few months, to ensure it wasn’t hindering my flexibility and mobility progress.

The New Normal: Finding Balance

My current routine looks like this:

  • Monday: Upper Body → Core
  • Tuesday: Lower Body → Pilates
  • Wednesday: Rest day
  • Thursday: Upper Body → Core
  • Friday: Lower Body → Pilates
  • Saturday: Rest → Yoga at home
  • Sunday: Rest → Yoga at home

Yes, it means less cardio, but I still manage to squeeze in 8 km walks and continue to lose weight. It’s a net positive, even if the progress isn’t as dramatic as before.

This sustainable approach has allowed me to maintain consistency and enjoy the process without feeling overwhelmed. It’s about finding that sweet spot where challenge and recovery coexist, where progress is gradual but consistent, and where fitness becomes an integral part of life, not a temporary obsession.

The Transformation: More Than Just Physical

This journey has been more than just a physical transformation. It’s been a journey of self-discovery, of pushing limits, and of embracing a holistic approach to well-being. I’m not just stronger and fitter; I’m more confident, more resilient, and more importantly can eat what I want (in weekends, we discuss that later on).

If I could offer one piece of advice to those embarking on their own fitness journeys, it would be this: find your sustainable velocity. Don’t get caught up in the pressure to constantly push harder or compare yourself to others. Listen to your body, prioritize consistency over intensity, and embrace the journey, not just the destination.

Remember, fitness is a marathon, not a sprint. And sometimes, slowing down is the key to going the distance.

Credits:
Gemini AI Pro 1.5 – Cowriter
Perplexity.ai – Fact Checker
Canva – Cover Post

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