If I had myself let go for a while, this is what I would focus on to get back on track:
- Resistance training with sufficient intensity
Muscles need stimulus, otherwise they disappear.
That’s why jogging won’t cut it, there has to be enough resistance to tell the body it needs its muscle mass.
This can easily be achieved with a simple, progressive bodyweight strength training program to be done at home three times a week. - Getting enough protein
Prioritizing eating enough of the building blocks of your muscles helps with training recovery and leads to eating less unhealthy foods.
Protein is satiating and if you make a habit out of eating it first, you will be too full to eat endless nonsense afterwards. - Having enough baseline movement during the day
We call it movement snacks, you can call it a walk around the block, the important thing is to keep moving at all times.
A quick set of mobility movements every 25 minutes and a more intense break 2-3 times a day lets you keep working for hours on end.
Don’t let the stiffness creep in! It’s the best strategy for staying loose and pain-free. - Protecting sleep and recovery times
Constant stress is unhealthy and keeps your body from building muscle, that’s why managing your sleep is the foundation for a balanced emotional landscape. Regular bedtimes lead to more restful sleep and a consistent sleep schedule.
Because waking up tired kinda messes up your day before it really starts.
If you are spread too thin you won’t make progress.
This is true in business, life, and health.
To fix your fitness issues, focus on these 4 fundamentals: strength training, protein intake, movement snacks, and good sleep.
Mastering these basics will give you all the results you could ask for.
Ideally start with a few movement snacks right now, grab a few eggs and a steak at the market later, plan your first workout week, starting tomorrow, and set an alarm for 11pm to remember going to bed on time.
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