Sometimes, I think I'm being too redundant with some of my posts, and I'm sure there are probably people who would agree.
So, I scale back on posting some of the basics.
Then, inevitably, I very shortly have a conversation with someone who has zero idea where to start with their workouts or their food, and so I find new ways to share the key things.
Don't ever think you're too "advanced" to remind yourself of the basics of fitness (or anything else, really).
Doing this has a way of helping us refocus in the places we've drifted off into things that matter far less.
Here are the basics of fitness in the most concise way I can put them. Feel free to comment or message with questions, because I realize the brevity of these leave some to be answered:
1. Learn how many calories you burn each day, eat less than that consistently to lose weight, and more than that consistently to gain weight.
2. Keep your protein high, especially if you're doing strength training.
3. Do strength training with a focus on the main four lifts (squats, deadlifts, bench press, overhead press). Log your numbers and work to beat them as often as you possibly can. Yes, even if your goal is weight-loss.
4. Get enough rest at night, between sets, between workouts, and when you need a "deload" week.
5. Try to get 80% of your calories from whole foods (things that have one ingredient and aren't processed). This is more a general health focus than a fitness focus, but if you eat mostly processed foods, you'll feel so badly that you'll struggle to do the rest. Leave 20% for whatever you want that fits your calorie goals.
6. Get your mindset right. Don't think "all or nothing," think "better than before". Don't think foods are "good" and "bad," think of them in terms of frequency (often, sometimes, occasional). Reject what society tells you and do what works for you with no shame. I realize that's easier said than done, but you CAN do it. Progress>perfection.
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