Don't Waste Time: Focus on What Actually Matters
Getting (and staying) in shape isn’t as complicated as you may think. Sometimes I wish the internet wasn’t such a vast source of information – paralysis by analysis is very real. So much conflicting information may make you question whether what you’re doing for fitness is actually “right,” or even worse, prevent you from starting in the first place.
Here is what’s actually important. Doing these things most of the time will keep you strong, fit, and at a healthy bodyweight for life. 99% of people will never need to go beyond any of these simple habits.
1. Manage your stress. If you are constantly beat down by work, family, or personal stress, training hard in the gym or dieting to try to improve your health may do more harm than good. Think of your stress like water being poured into a bucket: if you keep pouring more and more water (stress) into the bucket (your body), eventually it will overflow if you don’t actively do things to reduce the water level (periodically emptying the bucket yourself). This will look radically different for different people. You may meditate, spend time with friends, go for a walk in nature every day, or even change jobs. It could be as simple as learning to say no to competing commitments. It may involve counseling or medication. Whatever you find you need, start here. You can’t build a sustainable healthy lifestyle if you don’t have this foundation.
2. Eat well 80-90% of the time. “Eating well” is very individualized. It doesn’t mean “dieting.” It means using nutrition to help maintain a healthy bodyweight, achieve your athletic goals (if you have any), and enrich your life. You already know 90% of what you need to know – lean protein, fruits and veggies, and moderate amounts of grains and unsaturated fats (like nuts and olive oil) should be the bulk of your diet. A couple times per week, enjoy your favorite junk foods or alcohol in moderation. Eating this way is sustainable and enjoyable. Pick foods you like. Cook with your family or enjoy meals out with a friends. If you have specific bodyweight or competitive goals, seek out a coach to help you put together a more specific plan.
3. Strength train a few times per week and stay active every day. You don’t need a fancy training plan. Basic exercises like squats, deadlifts, bench presses, push-ups, and rows will strengthen your entire body, build muscle and bone density, help relieve stress, burn fat, and keep you active into old age. Spending 30-40 minutes 2-3x per week strengthening your body will work wonders. Stay active throughout every day by just getting up and moving. Walking is highly underrated for everyone, both as easy cardiovascular exercise and a powerful stress reliever. 10,000 steps per day is a great goal, but if you’re only currently getting 2,000, start smaller and build it up over time. The ACSM recommends 150 minutes of activity per week in at least 10 minute increments. You don’t need to go to the gym every day to reap the benefits of staying active.
4. Get enough sleep. Sleep needs differ for everyone - a blanket “8 hours per night” recommendation isn’t completely accurate. You probably know about how much sleep you need to feel your best. If you know you need 7 hours but only get 5 consistently, focus on improvements, not perfection. Put the phone away, darken your room, and avoid alcohol late at night. If you work nights, darkening your room and creating a quiet environment is even more important.
Staying fit and healthy is simple, not easy. Radically overhauling your lifestyle won’t work. Instead, look for what you’re doing right. Are you already getting 6,000 step per day? Great! Work toward getting 7,000. Are you eating well during the week but eating out more than you’d like on the weekend? Look for healthier options when you eat out. Look for these small wins, build on them, and before you know it healthier habits will become a lifestyle.
The longer you wait to start moving toward your goals, the less likely you are to succeed. If you’re looking for a fitness trainer in the Mt Juliet/Hermitage/Nashville TN area, online fitness training, or just need some advice to get your fitness program started, contact me