I have been on my personal health and fitness journey for many years. There are many things I’ve learned as I traveled this road. Here is my top 10 list for what I wish I knew back when I started…
- Cardio is great for burning calories, heart health or to get ready for events like 5k or such. The real solution for burning fat is strength training. While it doesn’t burn immediate calories like cardio, the post-workout benefit outweighs the benefits gained from hours of cardio.
- Eat more, not less. Eating the right quantity, quality and volume of food is important and arguably MORE important than what you do in the gym.
- LIFT HEAVY STUFF. DO HARD THINGS.
- Stretch and Mobility work needs to happen EVERY DAY. Stretching helps you avoid injury. I have mobility work that I do every day.
- Drink more water. You don’t need a gallon of water like some people recommend. You need what is right for your body. I drink 80-100 ounces a day. I’ve found that, for me, a gallon of water is too much and will deplete me of my electrolytes. Remember, the ONLY liquid your body REQUIRES is water.
- Don’t drink alcohol or coffee. Alcohol WILL slow your results by 30-50%! Don’t let anyone convince you alcohol is okay. Also, don’t let anyone shame you because you’ve chosen to be “dry”. Both alcohol and coffee are dehydrating liquids. Both of these have become socially acceptable to be borderline addictions. Neither one of these will support you in your healthy lifestyle.
- Be consistent day after day. Someone asked me recently what I do on the days I don’t feel like it. The reality is, I’m way beyond that point. There aren’t days I don’t feel like it. This is just what I do. What got me to that point? Taking consistent action EVERY DAY.
- Track your food. This is the ultimate accountability partner. If you are not losing body fat, the solution can be found in your nutrition but you can’t find it if you’re not looking.
- Your body can’t tell time. It doesn’t matter what time you eat, what time you stop eating or start eating each day. Do what works best for you. This goes for exercise, as well.
- Find a style of workout you enjoy and get moving. Working out in the method and style that you enjoy will allow you to be consistent in the long run. This is why there are multiple styles of fitness studios in the United States. From general fitness gyms to boxing gyms to barre or Pilates studios, there’s something for everyone. Also, keep in mind, as you progress in your journey, your style of workout you enjoy may change. For example, you may start with barre and progress to bootcamps and the progress to heavy lifting. This is normal, and to be expected.
- BONUS ITEM. Manage your expectations. As you lose body fat, you will lose friends. You will have people tell you that you are “getting too skinny”. Your partner/spouse/significant other won’t be all up on you loving your new curves. Keep in mind, you didn’t do this for them. You did it for you. Keep going.
Hopefully, friends, this is helpful. My most successful clients take this list and run with it. You are the recipient of twenty five years of knowledge and experience and it only cost you about 5 minutes of your time. Best wishes!
Radley West 