Dear sir,

I am writing to seek your help. 

I think I am mentally and physically burning out. I just can’t find the motivation to workout. Lately, I have been continually postponing it, and when I do make it to the gym, I am only able to find restraint aggression. 

The last two years, I trained six days a week for two hours and I achieved very good results, but now I am failing to keep it up.How come you have been able to consistently train for the last two decades? 

Phuntsho,  21

Fitness freak  

Hi Phuntsho,

We are all individuals and we need to find our own balance in life, at work, relationships, and health. Training is no different.

Don’t rely on the internet, books or a coach to tell you how hard, how frequently and how long you must train. There is no one size fits all!

Instead, be mindful of the feedback that your body gives you, listen to it and then take a decision accordingly.

You have to find a routine that suits you and your lifestyle. To me it is very evident that you have been over training, six days a week and two hours daily is over kill; it will slowly but definitely eat into 99.9 percent of iron warriors. It puts way too much stress on your muscle and nervous system. You can only benefit from the stress if and when you recover from it, showing up into a workout session not fully recovered will only earn you points on a “discipline chart” but it is very detrimental for your progress and increases the likelihood of injuries.

Take a month off from training and your nutrition regime, indulge in the activities and food you like, get plenty of sleep. Then slowly work your way back to the gym, begin by training for 30 minutes 3 sessions a week, with a day of rest in between, make sure you train your whole body in those 3 sessions, and if you feel you are inspired mentally and physically recovered increase the duration of the sessions up till an hour each.

Stick to this duration and frequency for a year, while gradually increasing your intensity in each session, note the progress in a dairy, before after pictures, body weight, waist circumference, body fat level, strength in compound moves.

If you notice that you continue to be excited and inspired by the thought of your next session, and also notice physical changes in either aesthetic or performance you are on a very good path. It’s all about intensity and consistency, not frequency and length of workout that has been lately hampering you.

Personally, I continually find inspiration from around and within me to keep grinding to be the best version of myself.

Tshering Dorji
(Health & Fitness Guru. Three times Mr Bhutan) For queries email at


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