Fitness is a complicated topic. There is a lot of information out there, some of it contradicting, and for most people it’s so overwhelming that end up never even starting their fitness journey.
But never fear! We’ve put together 10 EXTREMELY simple rules for you to follow so that you can succeed at achieving your goals and don’t have to overthink all of the unnecessary advice floating around cyber space.
#1: Never go 3 days without exercise.
Staying consistent with your fitness program is KEY in getting results – and keeping them.
This applies to eating as much as it does to working out.
It is less important what kind of exercise you do – what matters is that you get your body moving.
#2: Work out at least 3 days a week.
This goes hand in hand with rule #1. Aim for at least 2 days of strength training per week, and 1-2 days of fast-paced interval training – body weight circuits, sprints, swimming, cycling – whatever gets you moving.
I know it’s easy to get off track with this – thinking you need to get dressed, drive to the gym, work out for an hour or you didn’t get a good workout is a total trap that often makes us MISS our workout entirely because we feel so pressed for time.
If you can’t make it to the gym there is nothing stopping you from getting a massively effective workout in at home in a short amount of time!
#3: Never miss a Monday.
This is a great rule to follow. Getting your week started off on the right foot helps set you up for success all week.
Wake up excited for Monday!
It’s the start of a new week, full of possibilities – a new opportunity for you to work for your goals and feel great in your body.
#4: Never give up!
Injuries, pain, traveling, unexpected events – many things can upset our routine and throw us off course temporarily.
Getting sidetracked doesn’t mean you’re derailed! If you’re facing an injury recover just know that once you’ve healed up you’ll get right back on track!
Focus on your healthy, nutrient-dense eating as much as you can in times when you can’t exercise.
If everything falls apart, know that you are a healthy and fit person, and that your LIFESTYLE doesn’t change just because you circumstances temporarily need to.
Stay focused and be patient – do the best you can and don’t lose sight of what you want.
#5: Work your ENTIRE body with a variety of training styles throughout the year.
Variety is key: mix it up!
I cycle through a variety of training styles and programs throughout the year. You do not have to be in the gym 5 days a week 365 days a year to be making massive progress.
I generally cycle through resistance training and bodyweight training. So I’ll do weight training for a month or two, then switch to bodyweight training for another month or two and then switch it up again!
Or I’ll do a hybrid approach with both – the internet has a wealth of fitness knowledge so I’m never unsure of what to do for my daily workout.
In all of my workouts, I really focus on my form, reducing the load on my joints and giving 100% – whether it’s a 10 minute workout or a 45 minute workout!
#6: Take REST DAYS.
Contrary to popular belief, muscle doesn’t grow when you work it. It grows when you rest it.
Cycling through different body parts in your workouts, especially those of you who train 5-6 days a week – is super important.
I’ve personally experienced adrenal fatigue from overtraining, and have seen many clients who made the same mistake.
Give yourself full rest days every week. There’s more to life than working out!
#7: Learn from EXPERTS, and do your due diligence.
If you’re learning new moves on your own, don’t rely on your friends or just a magazine.
Look up the moves from multiple sources, and pay attention to the cues.
If you’re using YouTube videos, make sure the person demonstrating to you is knowledgable about the body’s function and form, and has certifications that are searchable and verifiable.
Just because some girl or guy online has a body that looks good in workout clothes doesn’t mean they are using the supplements they’re promoting, knows what they are talking about when it comes to exercise, or is demonstrating moves that are appropriate for everyone.
Form is key, whether you’re doing a body weight workout or resistance training – be discerning about who you learn from.
#8: Hydrate, Hydrate, and then Hydrate Some More!
Staying hydrated is THE most important part of your workout routine, in my opinion. In order for your cells to perform all of their amazing tasks every second and every hour of the day, they need an aqueous environment.
Help your body help you by keeping a water bottle with you at all times.
#9: Prevent injury by starting off SLOW.
Don’t stretch cold muscles. Some of the most flexible and agile people you’ll ever meet are gymnasts, and a huge part of their training involves warming up before they do any kind of dynamic weight-bearing movement.
Active stretching is the most effective way to warm up your ligaments and joints for a workout.
Walk fast for a few minutes before you run, do 10-20 body squats before putting a bar on your shoulders, swing your legs forward, back and to the sides multiple times to open up your hips and clap your hands in front of you and behind you, swing them forward, back and to the sides to open up and warm up your rotator cuff muscles.
The bodyweight workouts I do usually start with a movement that you can do at a slower pace to warm your body up for the intensity you will be able to build with the workout.
#10: None of this makes much difference if you’re not dialing in your eating….
You can approach it many different ways, the right way being the one YOU ENJOY STICKING TO WEEK AFTER WEEK.
It’s about consistency AND happiness – otherwise you’ll go bananas!