I was the epitome of a small, weak and terribly out of shape human being until I walked into a gym at 15 years old. Entering that gym atmosphere in 1973 sparked a torrent of passion for being super fit that continues today.

To me, being super fit means reaching your individualized potential fitness level in a variety of fitness goals. Of course, genetics play a major role here. Everyone has a different fitness potential, which is why comparing your fitness level to others isn’t helpful.

The sad truth is that the vast majority of individuals are satisfied with average, which eliminates the goal of being super fit. Often, I will see someone achieve near potential in one area of fitness—running fast road races or lifting heavy weights—but not in the core spectrum of strength, flexibility, speed and endurance. Focusing in on these four areas takes lots of work, and there’s no shortcut to being super fit.

I adamantly believe you can achieve super fitness within one year, with the right efforts.

Book your calendar and vary your workouts

I gauge time devoted to fitness as a good indication of where you are on your own personal fitness journey. I’ve found being super fit requires at least four days a week of workouts. If you want to maintain your current status quo, exercise three days a week. Anything less than three will mean you will start slipping off in certain areas of fitness.

The key to success is to vary your workouts weekly.

I devote two to three days per week for strength training and two to three days per week for a calisthenics program—which requires you to use your own body weight and resistance to build muscle and improve endurance and flexibility.

Understanding calisthenics takes time and education. I found an online workout program from a man named Frank Medrano that has helped me. Using his ideas has catapulted me to peak fitness. Learn more about the magic of calisthenics by watching this inspiring five-minute video.

Another hero of mine, Matt Davis, teaches how to achieve peak fitness. I interviewed him on my radio show, Vital Health Radio, about radical common sense as it applies to being super fit. Listen to this radio show here.

Master discipline

The number one roadblock to achieving peak fitness is self-discipline.

A true commitment to fitness can overcome all other challenges, no matter what. People often ask me tips for being a regular gym member. Here’s what I advise: Every single morning ask yourself if you went to the gym or worked out the previous day. When the answer is no, then you know that today you must go regardless of any circumstances. Let nothing stand in your way of getting in your daily workout.

My personal experience over the past 40 years is that the key to getting it done is this: wake up early and workout so nothing stands in your way. After a month or so, working out will become a habit. It’s your job to continue this habit forward for many years to come.

I have watched thousands of individuals come to the gym for a period of months to never see them again. Most likely, they dropped out right before they reached that next level of fitness.

To gauge where you are relative to your peak fitness, log your beginning data and then continue to check in and log progress. Compare your wins to others in your age group to see where you are in relation to where you ultimately want to be.

Stay motivated, eat well and use supplements

Setting up personal challenges on a quarterly basis makes a difference. Maybe for one season you focus on pushups and another you focus on jumping rope or increasing your bench press.

For those who want to view my personal challenges, you can view some of my personal events here and here and here.

Only three people were capable of beating me in challenges I’ve posted in the past, and my success stems from my food choices and supplement plan.

Supplements that are crucial to my success are found in my free E-Book, Are You Sick and Tired of Being Sick and Tired. These supplements listed are important because they combat free radicals—highly reactive molecules due to the exchange of oxygen—produced during exercise. If these free radicals go unchecked, damage to the body will incur. In fact, studies show that long-term athletes may be fitter but their health declines more quickly due to the accumulated damage of free radicals.

Other recovery and performance supplements to consider adding to your regimen include protein, branch chain aminos, MCT oil to burn body fat and endurance supplements, such as Cordyceps and Astaxanthin. I refer to these endurance supplements as superman supplements.

The newest addition to my regimen is receiving Stem cells. These are locally done and are using FDA-approved umbilical cord cells. The two in my knees continue to impress me as I've experienced less discomfort from day one. You can learn more about this subject by listening to my radio show interview found here.

Did you know?

Intensity, not time in the gym, is what produces results. In fact, far too many people spend way too long working out. As little as 40 minutes is plenty if you have the right program.

Nutrition World has offered a personal training gym for 17 years run by an incredibly talented personal trainer, Mackie Pierre, who operates Maxx Fitness located at Nutrition World. He can get someone super fit quicker than anyone I have seen and also specializes in working with older clients or those intimidated by the gym.

Interested in talking to Mackie? He can be reached at (423) 645-0935, and if you mention you read this article, you can receive a one-time only 30-minute training session.

Know your limits

Exercise can be addictive and become unhealthy, depending on your attitude toward it. Be mindful of your whole body and take rest days to prevent overuse injuries. Constantly pushing the limit will get you nowhere.

Expand your mind

Ready to get started but not sure where to begin in relation to your personal health and fitness? Come in to Nutrition World and learn from two of our experts, Adam and Seth, about athletic fitness and supplementation. Also, check out our yoga classes and other wellness initiatives here.

Wanting more resources you can access on the go? Check out this content library here.

Ed Jones is a Chattanooga holistic health expert who is passionate about natural health, holistic health, natural healing and physical fitness. He is a graduate of American Health Science University and received his associate in arts degree in 1978 from MTSU. He is also a professional member of the American Botanical Council, a nonprofit organization that helps people live healthier lives through responsible use of herbs and medicinal plants. He is constantly training in new areas, attends seminars across the country and has had personal interactions with many of today’s experts on natural health. He seeks to inspire and empower people to take control of their health through the use of holistic approaches to accomplish peak vitality and complete wellness.