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After training and coaching for the last 17 years, here is every fitness tip I could come up with: = Thread = 1. Take 5g of creatine every day for the rest of your life.
Creatine is the best supplement on the planet, safe, and well researched. Everyone should take it. 2. Use Nutrition as my key lever for fat loss. To lose 1lb/week you need a 3500 deficit total over 7 days. To do that: → 7 hours of cardio OR.. → 30 seconds controlled nutrition Easy choice.
3. Implement a caloric deficit of 500. The guarantees steady weight loss, whilst still being sustainable and managing metabolic health. Step 1 - Find BMR (use fan online calculator) Step 2 - Subtract 500 to hit a deficit Step 3 - Done Huge ROI.
4. Eat 1gm/Protein per lb of body weight. This is critical to retain/build muscle tissue, stay fuller for longer, decrease cravings, and ensure it is fat we lose as we drop weight. Low protein intake = skinny fat. Here are some simple lean sources.4. Eat 1gm/Protein per lb of body weight. This is critical to retain/build muscle tissue, stay fuller for longer, decrease cravings, and ensure it is fat we lose as we drop weight. Low protein intake = skinny fat. Here are some simple lean sources.
5. Create a simple database of meals I like with 50gms of protein each and eat them each day. Why? ⚬ Saves time ⚬ Predictable ⚬ Easier to track ⚬ Removes guesswork ⚬ Decreases decision fatigue ⚬ Ensures a consistent caloric intake Ultimately improves adherence (the key for results)
6. Plan my meals in advance: You simply cannot go into a day and hope to 'wing it' and be successful. You must have a plan. Take 30 seconds before the end of each day to plan the next. Enormous adherence ROI.
7. Eat High volume to low caloric ratio foods. Better bang for buck for your calories. Will get rid of cravings and make everything more sustainable. These are generally better quality foods as well. Chicken Breast, Potato, Shrimp, Popcorn, Blueberries
8. Weight train 3-5x/week. Incredible ROI. ⚬ Look better ⚬ Boost metabolism ⚬ Build lean muscle ⚬ Increase strength ⚬ Feel better each day ⚬ Add years to your life ⚬ Eat more and stay lean ⚬ Develop discipline to succeed Everyone on the planet should lift weights.
9. Eat quality carbs (they won't make you fat). These are critical to drive performance in the gym and stimulate muscle growth as well as maintain energy levels. Include them. Potatoes, Rice, Beans, Veggies, Berries, Popcorn, Wholemeal wraps.
10. Optimize my workouts for muscle building (not fat loss). Many add junk volume, short rest periods, lighter weight because it will burn more calories. This leads to a poor muscle stimulus and mediocre results. Focus on: ⚬ Heavy weight ⚬ Quality Form ⚬ 3 minute rest periods ⚬ Slow 3 second eccentrics ⚬ 0-2 RIR (reps in reserve) each set Weights to build muscle. Nutrition to torch fat.
11. Implement Progressive Overload. Train hard, train smart, and track my workouts. Have a consistent plan and track my reps and weight each set to be accountable. Over time my training KPIs are: ⚬ Improved form ⚬ Increase reps ⚬ Increase weight Those 3 increasing = muscle
12. Keep every aspect of my workouts consistent. Too many change their workouts regularly. This is counterintuitive. We want every aspect of our workouts to be consistent so the data we track is reliable and indicative of results. Change makes tracking and driving results harder.
13. I would structure my workouts for quality > quantity. ⚬ 3-4 exercises/workout ⚬ 2-3 working sets/exercise ⚬ 9-12 total sets/workout ⚬ 3 minutes rest between sets ⚬ Take each set to 0-2 RIR (reps in reserve) In and out in 40 - 50 min. More crap is still crap. Quality is key.
14. Remove Crappy food from the house. If temptation is there you are highly likely to eat it. You're also doing your family a favor by ditching it. 15. Avoid late night snacking. ⚬ Large protein filled dinner and then ⚬ Brush your teeth immediately (any snack will taste like crap if you eat it)
16. Walking is simply elite. Increases baseline activity, almost zero fatigue accumulation, can be done anywhere. Aim for 10,000 steps per day. 17. Workout first thing in the morning. Huge for adherence, sets the tone for the rest of the day and you'll feel incredible.
18. Drink 500ml of water when you first wake up. After 7-8 hours of sleep you will be dehydrated. This will energize you like nothing else. 19. Tell everyone my goals (Friends, family, colleagues, a coach). Humans are wired to want to seem competent. This accountability will help keep you on track.
20. Have contingency plans → Back up convenient protein sources for when you can't cook/get to the shops (Greek yogurt, whey, tuna cans) → Back up workout plan when if you can't get to a gym or travelling (resistance bands, dumbbells at home, body weight) Systems are key.
21. Limit alcohol, soft drink, sugary coffees (liquid calories etc). They digest quickly, won't feel you up, and eat into your precious daily caloric allotment. Drink predominantly water. 22. Prioritize sleep. Energy, performance, muscle, fat loss, health all improves with sleep.
23. Establish a simple 'health daily routine'. Breaks down large daunting goals into small daily tickboxes. Easier to focus on what matters. → Drink 500ml water → Workout → 3x High Protein Meals → 10k steps → Plan meals for next day → Go to sleep/wake up same time → 7+hrs sleep This is a simple example
24. Use High/Low Calories Dat systems for travel and eating out. Eg. My average caloric intake = 2000 Day before an event/eating out = 1500 calories (hit protein) Day of the event/eating out = 2500 calories Average across the two days = 2000 calories This is a simple example of giving myself freedom to eat out while still hitting my caloric goal average.