When I first launched 40+ Fitness Podcast, I posted an episode each Monday for the first ten weeks that was a lesson that touched on each of the health and fitness foundations in my Forever Fitness Personal Training Program. These are the principles I share with my clients to help keep them progressing and meeting their health and fitness goals.
I start with commitment because without it, you'll never see success. Willpower fails, motivation wains and resolutions are dropped. When you know your “why” and a vision of what health and fitness looks like for you, you can put these together to make a vow. This vow paired with self-love makes all the difference. If you really want it, go past making a decision and commit.
We get fat because of sugar. The average American eats 150lbs of sugar per year. Sugar raises your insulin, which is the core hormone for fat gain. The only way to successfully lose weight is to reduce your sugar intake. Aim for 50 grams or less per day and you're going to see great results.
Persistence is what keeps you going, Progression is what keeps the results coming. Patience is where you're going to face this challenge over the long-term. Applied together, these three keys are what all successful people have.
Our body goes through some very important functions while we're asleep. Our hormone cycle is driven by our sleep. Memory development and muscle repair also occur during this time. You'll want to get 7 – 9 hours per night, but focus on quality rather than quantity.
The liver is responsible for dealing with toxins. It makes its job easier by pushing the toxins into the fat. Now that we're losing weight (aka burning fat), we're releasing these toxins and the liver is forced to deal with it. Beyond not adding more toxins, it is important to give the liver plenty of water.
Our brain, joints and skin all use water to perform well. If you are dehydrated you're going to look and feel worse. Your
Our bodies were built to find balance. For this reason, we will often find ourselves hitting plateaus. You can build in strategies to break through plateaus or avoid them all together. Periodization can be effective particularly in muscular strength, muscle mass, or endurance. Or you can look for a way to push past it. Just don't quit.
You are a unique individual. As a result, what works for someone else may not work for you. Don't be afraid to experiment to find the things that will work for you. Take the time to educate yourself and then apply and tweak your programming and food.
Recognize that there are different fitness modalities and you should consider most of them. Focusing on one at the detriment of the others will keep you from meeting your goals or accomplishing your vision. A few fitness modalities to consider follows:
- Muscular strength
- Muscular mass
Of all the fitness modalities, the one I almost demand my clients do is strength training. Strength is the most important factor to being healthy and fit. Heavy lifting boosts testosterone production (libido) and helps maintain strong bones.
Once you've seen success, it is important to shift from this being a project to it being a lifestyle. If you've made good healthy habits, this becomes easy. Avoid language like diet. Diets are temporary and when you go back to eating the way you did before, you'll go back to what you were. Health and fitness is a continuum. You can always get better.
Health and fitness is a state of being, not a destination.