126 - These 7 Simple Things Are Really All You Need To Get and Stay Fit Forever

Explicit content warning

05/25/21 • 21 min

I've been coaching men and women for the last 24 years and most of my clients have tried dozens of different diets and programs and either quit because they were too restrictive or seen a little success and then once the progress stopped, regained the weight they lost and are back at square one.

That's a sh*tty place to be.

Now if this happens time after time, it's only natural to throw your hands up in the air and say "screw it, nothing works" and that's a reasonable response.

Unfortunately, it's the wrong way to look at it and could be one main reason you're failing to see long-term progress.

I can tell you that barring any serious metabolic or hormonal issue, anyone can lose a significant amount of weight and body fat if following a plan that works.

You might not think it's possible because you've tried so many things and none of them seem to work, but I assure you that you can do it.

It all boils down to a handful of basics and if you follow them consistently, you WILL see progress.

1. Eat a high quality diet with whole foods. Avoid processed foods, sugars, refined oils, and anything that comes in a box.

2. Eat fewer calories than you need.

3. Strength train 3-4x per week. Remember, lean muscle is the single most important aspect of fat burning. More muscle tissue = faster metabolism.

4. Sleep 7-8 hours a night.

5. Drink at least half your body weight in ounces of water daily.

6. Reduce stress as much as possible. I know it's not easy but stress can keep you fat (and eventually kill you!).

7. Find a support group or some form of accountability. This is HUGE and can't be overstated. If you've tried to get into shape for years and are still stuck, you need help. That's not a bad thing, you just need to be around people who can help you and can share wins and losses with you. I've seen the power of this firsthand for years.

I've helped hundreds of men and women with these simple basics for years and following them consistently works.

That's a sh*tty place to be.

Now if this happens time after time, it's only natural to throw your hands up in the air and say "screw it, nothing works" and that's a reasonable response.

Unfortunately, it's the wrong way to look at it and could be one main reason you're failing to see long-term progress.

I can tell you that barring any serious metabolic or hormonal issue, anyone can lose a significant amount of weight and body fat if following a plan that works.

You might not think it's possible because you've tried so many things and none of them seem to work, but I assure you that you can do it.

It all boils down to a handful of basics and if you follow them consistently, you WILL see progress.

1. Eat a high quality diet with whole foods. Avoid processed foods, sugars, refined oils, and anything that comes in a box.

2. Eat fewer calories than you need.

3. Strength train 3-4x per week. Remember, lean muscle is the single most important aspect of fat burning. More muscle tissue = faster metabolism.

4. Sleep 7-8 hours a night.

5. Drink at least half your body weight in ounces of water daily.

6. Reduce stress as much as possible. I know it's not easy but stress can keep you fat (and eventually kill you!).

I've helped hundreds of men and women with these simple basics for years and following them consistently works.

Previous Episode

125 - Why We Fall For Fitness Scams

When it comes to fitness, we are always looking for shortcuts and because of that, millions of dollars are spent each year on scams, worthless products, and fad diets.

There are so many reasons why so many of us get caught up in fitness f*ckery and today I'll be talking about a few of them and what you can do to stop it.

First off, we desperately want to believe that those Isagenix shakes, the super-duper fat loss accelerator program for $99.99 we saw on Instagram, or no carb diets are our key to success. It's that hope that we will find that one solution to all our weight issues is somewhere out there. It's not.

We also tend to believe what others believe and many of us have the sheep mentality. Use your head. Start to think critically whether something makes sense before you just go out an buy it.

Listening to experts or influencers whose only qualification is being fit and most have little or no real-world experience helping others do the same. Many of these people are only famous for being famous.

Misleading or flat-out fake testimonials are a huge issue as well. Anyone can post incredible transformation photos and there is virtually no due diligence and no governing agency that is going to stop it. People can steal photos, photoshop them, lie about results, and we believe most of it.

Listening to friends and family tends to be a terrible idea as well. Just because your friend Kevin is in great shape and said he eats four grapefruits in the morning and puts MCT oil in his coffee, doesn't mean he knows what he's doing or that it will work for you.

Getting fit and staying there is a very personal thing. Our environments, social circles, jobs, free time, finances, personal tastes, and emotional health all play a big part in whether of not you succeed.

At the end of the day however, it really just comes down to following the basics over and over until they are a true part of your day-to-day life.

Strength training
Walking
Movement/mobility
Sleep
Stress management
Water
Sunshine
Cardiovascular exercise

It's not complicated at all, it just takes effort, commitment, and time.

Next Episode

127 - The "Secrets" To Staying Fit At 50

It's been two months since I've published a show and in all honesty, I was very close to shutting it down. There are a number of reasons for this, a few of which I share today, but there is just too much I have to share in this world filled with fitness bullsh*t.

I'm publishing this episode two days before my 50th birthday and I'm sharing my "secrets" to staying lean and fit despite my age. I've seen far too many men in their forties and beyond that are in miserable shape and I'm here to tell you that it doesn't have to happen that way.

Here are the things that have contributed largely to my fitness level remaining solid and my body staying lean and muscular over the years:

Consistency. This is the #1 thing!
Support. My significant other has been huge as well as the Inner Circle.
Daily movement and mobility work.
Focusing on strength training.
Keeping my workouts simple and effective.
Eating a solid diet based on the 80/20 rule.
Having a strong "why" for inspiration.

I hope this resonates with you and you're able to apply some or all of these into your life. Age is just a number yes, but that doesn't help much when you feel and look like sh*t all the time.