December 31, 2010
Sometimes the non run-of-the-mill human performance or fat loss information I write about on this site can get a little bit complex.
But occasionally, keeping things simple can be better than complex strategies like “intermittent fasting”, “protein cycling”, “refeed days”, “periodization” or other serious tactics. So here is my list of 5 simple ways to quickly reach your fitness goals in 2011:
1. Start Simple.
Begin with a basic exercise program such a daily morning walk before breakfast (check out this article to see why you may want to do it before breakfast), combined with a basic nutrition program such as eliminating sugar or starch intake. You can always get fancy later in the year, but too much complexity will reduce adherence to a program.
2. Write It Down.
The power of the pen cannot be denied, and this holds true for fitness and diet. Using a diary, blog or phone app, write down everything you eat, record each exercise session, and at the beginning of each week, write down your daily exercise and nutrition goals for each day – then hang those goals in a public place, like your refrigerator or bathroom mirror. Including a bigger monthly or yearly goal is an added bonus! I personally like to use a simple, free computer and phone syncing software called “Evernote” to record simple fitness, nutrition and to-do notes for myself.
3. Enable Yourself.
Get some elastic bands, a stability ball and a light set of dumbbells for your home, which can easily be done on a strict budget. If budget allows, also look for a used stationary bike, treadmill or elliptical trainer. You can typically grab some really good used home equipment deals on Craigslist. If equipment is at your home, you’re more likely to exercise. In addition, sift through your cupboards and refrigerator for packaged and highly processed foots. Throw out boxes, bags and containers that are high in saturated fats, sodium, vegetable oils and preservatives, or give them to your neighbors or the local soup kitchen.
4. Be Consistent.
Don’t fluctuate between fad diets or the latest exercise programs and fitness devices that you discover in magazines. A good plan today is better than a perfect plan tomorrow. Just stick to your program, day in and day out, and you will see results. After 8-12 weeks of consistency, consider making some changes – but initially, don’t confuse your brain or body too much, or you may fall off the fitness success bandwagon. I personally get bored with plans pretty quickly, so I always choose a plan that gives me at least 1 free day to try out new workouts or exercises, or else I modify the plan to allow for that.
5. Protect Your Body.
If you get sick, injured or lose energy, you’re going to have a tough time adhering to your new fitness success program. But rather than launching into an entire arsenal of pills and capsules, take care of your body by including the “bare minimum” of nutrition supplements: vitamin D, some type of “greens” supplement, magnesium and fish oil. These four additions are affordable and easy to implement, with proven research on immune system, fat loss, cardiovascular and energy-boosting benefits. Feel free to leave a comment below if you want my recommendations on sources for these type of supplements.
Do you have your own simple ways to quickly reach your fitness goals in 2011, or questions about my tips? If so, comment below!