We are under 50 days left in the year.
Can you believe it?
As you look to finish out 2018 strong and set some goals for 2019, I want you to keep something in mind.
There are four things that are involved in fitness success (fat loss, getting stronger, etc).
If you master all 4, I can guarantee success.
They are...
The 4 Pillars of Fitness Success.
Just like an old house, pillars are what hold everything up, without them, things crumble.
However, if you can dial in these 4 pillars, your results will go through the roof.
1. Mindset
This is, in my opinion, the most important pillar of fitness.
Fitness can be dumbed down pretty easily…
Work the full body, move inefficiently, and have fun doing it.
It's the mindset that keeps you consistent and keeps you on track.
You have to get your mind right.
You've heard me say it before, but I believe this starts with finding your WHY.
What gets you out of bed in the morning?
Why is that goal important to you?
Growth mindset vs fixed mindset.
Do you think this is all you can do(fixed) or do you think you can always be getting better, always making progress(growth)?
Positive vs negative.
It all seems simple at the surface, but once you dig a little deeper, you quickly realize this is the hardest pillar to master.
2. Nutrition
You've heard different numbers, but it's said that fat loss is 80% nutrition.
"You can't outwork a bad diet."
Guess what?
It's true.
Dial in your nutrition and the other stuff becomes an added bonus.
Our big three "rules"
-Get 100 grams of protein
-Get a vegetable at every meal
-Drink 1/2 your bodyweight in fluid ounces…of water.
Master those three and everything else falls into place.
You'll see no mention of following this diet or follow that diet.
When you're on the road at your kids' basketball game and your "diet" says to eat chicken and asparagus, but you don't have chicken and asparagus, what are you to do?
Build sound habits and the rest will follow.
3. Training
Seems obvious, right?
You have to move to burn fat and build strength.
We're a fan of full-body metabolic resistance training.
Basically, a fancy term for strength exercises (squats, lunges, rows, push ups) done in a circuit fashion so you get the optimal result.
You not only work your full body and get stronger, but you shred tons of fat because you're doing it in a "circuit" fashion and get a great cardio effect.
For most people, 3 days a week of moderate intensity (like sessions at a gym), and 1-2 days a week of light intensity (like taking the dog for a walk) is all you need.
4. Recovery
Think about what happens when you don't get enough sleep.
Your mind isn't right.
You're tired.
You eat like crap because you're tired.
You don't workout because you feel like crap and are tired.
That's why recovery is so important.
Sleeping 6-8 hours a night does so many intangible things.
Make it a priority.
Oh, and that stress word.
Let’s manage it.
It’s important.
So there you have it.
The 4 Pillars of Fitness Success.
Simple?
Yes.
Easy?
No.
But take a look at your situation and see what pillar needs the focus at this time and start chipping away.
1% Better.
Dedicated to Your Success,
Doug Spurling