Sometimes, I sense I'm being too redundant with my posts, and I'm sure there are probably people who would agree.
So, I scale back on posting some of the basics.
Then, usually within the week, I have a conversation with someone who has zero idea where to start with their workouts or their food, and I remember why I post the things I do.
Don't ever think you're too "advanced" to remind yourself of the basics of fitness (or anything else, really). Make a plan to refresh your memory a few times a year.
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. Even if you aren’t, it digests slowly and helps keep you full.
3. Do strength training with a focus on the main four lifts (squats, deadlifts, bench press, overhead press). Yes, even if your goal is weight-loss. Log your numbers and work to beat them as often as you possibly can.
4. Use cardio if you want to burn extra calories, enjoy it, or want to compete in something that involves it.
5. Get enough rest at night, between sets, between workouts, and when you need a "deload" week.
6. 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 and have such low energy that you'll struggle to do the rest. Leave 20% for whatever you want that fits your calorie goals.
7. 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.
8. Learn how to manage your time and make a plan for your workouts, food prep, getting to bed on time, etc. Putting it on the to-do list isn’t a plan, it’s a hope. Put it on your calendar and tell the important people in your life that you’re busy during that time so they don’t compete for it.
I coach people through this stuff for a living, so message me or comment if you need some help.
Love you.
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