4 TIPS TO GET FIT!

"THIS IS A LIFESTYLE CHANGE, NOT A QUICK FIX!"

In my personal opinion to be FIT is to not only be strong, active, or athletic. It means to live a life dedicated to health and wellness. Living fit mean that your nutrition and activity level are kept in check. Since January 29, 2020 I have been dialing in to my fitness level and nutrition and figuring out what works best for me. I have lost 20 plus pounds and went from doing 8 consecutive pull-ups to over 20 in one hang after I made the decision to become more fit. I do not say these things to brag and to most, these are not even monumental accomplishments, but I just want to show that even at age 38, these tips will work.

To give a little back story between 2018 and 2019, I trained and ran two marathons with the goal of increasing my fitness, improving my health and accomplish goals I have set for myself. I did to an extent, but after my second marathon, although it was the Chicago Marathon, I felt some what empty with my physical well being. I ballooned up close to 230 lbs and although I did not set out to lose weight by completing a marathon, it is a by product of running all the time. My lowest weight during my first marathon was 214 and second was 217. So on my 11th anniversary when I was out for dinner with my wife, I took a look at myself in the mirror and did not like the person looking back at me. I had to make a change and here are 5 tips to help you do the same!

Now I did not list Goal Setting as one of my tips and here is why, I feel once a goal is reached then old habits come back, just like when I finished the Chicago Marathon which was a huge milestone for me, my fitness lacked and I was not following a nutrition plan so the weight came right back. Let’s do something different, let’s make a lifestyle challenge!

Tip 1 Track Nutrition

“Eat to LIVE, not LIVE to Eat!”

This could possibly be the most important tip. Prior to me taking inventory of what I was actually putting into my body, I THOUGHT I was living and eating healthy. I mean I was eating fruits and veggies so I thought I was good to go, right?…..but if I never started tracking what I was consuming, none of the other tips I am giving you would mean anything. What I discovered was that my portions were way off!

Start by using a TDEE calculator (Total Daily Energy Expenditure). Search it on Google. This tool will give you a “ball park” figure of how many calories your body uses per day. Adjust the calculator for your activity level also, to get an idea of how many calories to consume in a day. Then take 3-7 days to take inventory using Myftinesspal of what you are eating on a daily basis and compare it to the TDE calculator results. After your inventory, figure out what foods you can cut out or replace with a healthier option. I did not do a keto, plant based, or any other diet, I put myself into a calorie deficit, avoided processed foods, and reduced my sugar/carb intake. I ate a healthy dose of meats, fruits, and vegetables while staying in range of my calories. I synced my Garmin with Myfitnesspal to help with this. This was not easy, but most beneficial and once I a habit was formed, I went 435 days straight logging my food!

Tip 2 Develop a Routine

"TRUE BEHAVIOR CHANGE IS IDENTITY CHANGE" -JAMES CLEAR

If nutrition is most important, fitness is a close second. They both work hand in hand, you can not live fit and not exercise. If fitness is a new realm for you, I recommend starting with body weight movements. I am personally not a member of a gym, so for me personally, body weight movements is what I do the majority of the time. If you are a member of a gym that is great, you will have access to a ton of resources and possibly fitness coaches, but I’m going to give you a simple routine to start your journey. I call it the ‘AGE’ WOD. Do your age in pushups, sit-ups, pull-ups, burpees, squats, or any other body weight movement imaginable. Customize it for your level of fitness. Make it a non-negotiable and do it every day. Also incorporate running or jogging into your routine. Decide a time either early in the morning, evening, or on your lunch break. Just as you do an inventory of your food intake, figure out what sacrifices need to be made to work in a fitness routine. All the tips will be interwoven like a spider web and be a part of your routine.

Tip 3 Accountability

"REMEMBER, TODAY IS THE TOMORROW, THAT YOU WORRIED ABOUT YESTERDAY" -DALE CARNEGIE

Starting a fitness journey is pretty easy, but maintaining a fitness journey can be a true challenge. It took me 112 days to lose 20 lbs. On paper that does not look like a long time but during the daily grind of maintaining a calorie deficit and making your self go workout when you do not want too, can be a struggle. This is where having accountability through a partner or friend can be beneficial. When I ran my first marathon, I had a training partner and we followed a plan together and when you have someone waiting outside for you to go run at 5:00 a.m. in the morning, it’s hard to leave them hanging. We kept each other in check and the same thing can be done for becoming fit. There is no need to announce it to the world but if you do not have a close friend or someone you can trust to keep you accountable, there are Facebook groups and communities to simulate this. If it is just you, take progress pictures weekly, this is uncomfortable at first but do it! The progress pictures will help you see the changes and give you encouragement to press forward. We all are going to have days where we mess up and fall off the wagon, but do not let those days deter you from your goal, reboot and recalibrate and get back in the fight!

Tip 4 Be Patient

"PATIENCE IS BITTER, BUT ITS FRUIT IS SWEET" -JEAN JAQUES ROUSSEAU

I mentioned this earlier, 112 days to lose 20 lbs. I went an entire month without noticing any major changes in my body through weekly progress pictures. Stay the course and everything I listed works together. This is a lifestyle change, not a quick fix. I look around and see people are old and very unhealthy and I do not want to be like that. It saddens me to see elderly people could still be living their best life and maybe they are. That is one of my motivators! To make choices and create habits that will benefit me down the road when I am older. Stay the Course! Once habits are forged and in place you will not want to eat the wrong foods because it will ruin your progress. You will want to be active because you know how good it makes you feel.

Bonus Tip! Avoid Liquid Calories

"Liquid Calories are Deceiving You!"

Liquid Calories are the Devil! Soda, Salad Dressing, and Sports Drinks all are deceiving you! They look innocent but check your nutrition labels and if you are using Myfitnesspal check to see how many of your daily calories are coming from liquid calories. Avoid them like the plague. There are 39g of sugar in a 12oz Coke, if you drink one a day that is 273g a week, 1,209 a month! For a whole year, you are looking at 50 lbs of sugar! Just drink water Please!

If I listed this one first, you would have turned away! But you are still here so this one will make a monumental difference in your fitness level and life. Remove Alcohol! Yep, ‘X’ it out of your life. Taking this step for me has not only changed me physically, but mentally. As far as getting fit, cutting alcohol I believe is a key in losing the weight I lost.

You Got This!

Take Action!! If you are looking for self development, Becoming Fit is a Great way to start. You can do anything you put your mind to. If these tips help or if you have other valuable tips Please comment them below! Help support this page by subscribing to my YouTube Channel or shopping at these great companies Salty Britches and GORUCK.