They say that when it comes to achieving success in most areas of life 80% of the results come from 20% of the activities! There are often just a few fundamental (sometimes essential) things that are required for success.
(PLEASE NOTE this does not necessarily mean 20% of the time commitment- but if you focus most of your time and attention on the 20% of “Big Bang” activities the results will be significantly greater!)
When it comes to health and fitness this is definitely true but most people are focussed/worried/concerned with the wrong things– the 80% that’s less important! It’s easily done as there’s so much information out there that it gets overwhelming, confusing and difficult to know where to start or what to do!
So if you’re just starting out or have reached a plateau and want to know what you should be doing to lose bodyweight the great news is you don’t need to worry about most of the stuff you read online or see on TV and just get back to the fundamental basics that will produce the best results!
So here are the fundamental things that you MUST be doing in order to succeed, moreso if you ARE NOT addressing these fundamentals it will be impossible to succeed!
(Truth be told there is actually only 1 essential to lose weight which is to eat fewer calories than you burn, but that’s easier said than done and so the fundamentals that I’m going to share with you are those that make it achievable, practical and sustainable!)
1- You must monitor your results every 2-4 weeks and adjust your lifestyle depending on your progress!
2- You must plan your meals in advance (ideally on paper but at least in your head.)
3- The foods you eat need to be natural and unprocessed and high in either Water, Fibre or Protein and low in sugar…. this keeps you full for longer and gives your body the nutrients it needs so you eat less.
Meat and fish = High protein
Vegetables (generally) = High fibre
Fruits (generally) = High water
Soup = High water
Nuts and seeds = High fibre
4- Move your body more every day!
5- Exercise 2-4 times a week and whatever you do push yourself outside of your comfort zone! (Making it fun and doing it with friends helps!
6- Sleep 8 hours a night
Unfortunately most of the things that people get confused about with nutrition and exercise are only marginal in effect- really important for full time athletes, bodybuilders or fitness models that have to get everything right, but not so much for people working 9-5, balancing work, exercise and family life and just want to get a flatter stomach, be fit enough to keep up with (or stay ahead of) the kids and stay young as long as possible- without pain or weight gain!
But 9 out of 10 nutrition questions we get are about stuff that clients have read or seen on TV that actually aren’t that important! So if you’re just starting out or getting back into it these are the things
“Should I eat 3 times a day or 5?”
“Should I have a protein shake before and/or after training?”
“Is eating carbs after 6pm bad?”
“What’s better- low carb or low fat?”
“Is lifting weights more effective than cardio?”
“Should I work out in the morning or evening?”
They’re all valid questions and things that may make a difference in results- and of course we have our preferences for the above questions depending on the client- but none of them are relevant unless all of the fundamentals are in place!
But wait- I did say that sometimes these things can make a difference to results so why not do 100% perfectly?
If you have all of the essential things above in place, then of course start to play around with eating more or less meals per day, doing full body versus upper and lower body training, eating earlier in the evening so you go to bed on an empty stomach and (in the absence of a coach to advise you) stick with the behaviours that make you feel the best!
But if you’re just starting out or getting back into a regime 100% is not required for results and those that tend to strive for 100% tend to fall off the wagon sooner and have a harder time getting back into it. So give yourself less to think about and just stick to the basics, then when you’re consistent and comfortable with those we can start to tweak it! Later in the week I will share some of the key “tweaks” that you can make for more results once you have the basics in place!
By the way…
You already know this! In fact you probably know far more than you ever need to about how to improve your health and fitness! Just stick to the basics above and you’ll do great. But if you’re like most people and know what you SHOULD be doing and WANT THE RESULT but have trouble starting, then why not come and see us for a free consultation where we can show you exactly what you need to do to make it fun, achievable and realistic and most importantly GET RESULTS!