10 Simple Fitness Tips from a Pro (Advice for MY 16 YEAR OLD SELF)
Perhaps this can be a new segment here, let’s call it “Monday Morning Musings” - yeah, i like the sound of that. When writing I often try to channel my younger self in an effort to reach those new to lifting. Those who i think are the most impressionable and who could benefit the most from a simple blog post. So, what better way than a quick blurb on some lessons learned. Here is a list I compiled of things I WISH someone had told me when I first started lifting weights. I think back to how divided my focus and what I emphasized when I first started lifting and can't help but laugh. To say my priorities were out of alignment is an understatement. So, after several years in the trenches as a coach - here is my advice to my younger self.
Track Your workouts: Obvious as it may seem, the simple act of tracking your sets, reps, and loads lifted can have a profound impact on the overall effectiveness of your training. Given that progressive overload is the central tenant of long term success in resistance training, it certainly helps to know where you have been and have benchmarks to hit as your training progresses. Showing up and guessing won't work nearly as well.
Keep track of Your weight: Yes, that's right, in this "fuck the scale" culture I said to way yourself. There are a few reasons for this. First of all, whether or not your goal is to gain, cut, or even maintain - you HAVE to know where you are at, and the scale can provide you with that data. In my years, coaching, I will also use circumference measurements, pictures, body fat scans, and even my training journals (see #1) as other metrics by which to gauge success.
Find an accountability partner: Hiring a GOOD personal trainer or finding a quality training partner can make all the difference in the world. Ideally, this is someone who will make you excited to show up day after day, and also challenge you to get that extra rep or two. Those reps are the ones that make all the difference anyway. I have had many clients remark about how much they were leaving on the table by not having someone push them in the past.
Stop program hopping: Start what you finish, period. I think a below-average program done to completion is arguably better than hopping between, but never finishing great ones. The key to all programming and periodization models is to see them through from start to finish. Regardless of the model, the design is such that what happens at the beginning of a program sets you up for the rest of it. Merely doing the first two weeks of program after program is a waste of your precious time.
No matter what, get your protein: It is very difficult to stay on track of macros, calories, or adhere to dietary guidelines day after day. Life happens. This is, however, not an excuse to miss your protein. Regardless of whether you are counting your macros, eating keto, or just trying to eat clean - aim to get a considerable amount of protein per day. I recommend my clients aim for (0.6-1.0 grams/lb of bodyweight). I have found in my coaching career, focusing on ONE thing at a time nutritionally is a pathway to success with clients approaching nutritional change for the first time. Prioritizing protein is one of the EASIEST changes to make, and seeing early success is critical.
Eat like an adult: Eat a vegetable, seriously. What I mean when I say "eat like an adult" is simple. Minimize your intake of unnecessary processed foods, fast foods, and snack items. Instead, opt for nutrient-dense, whole foods you prepare yourself as often as possible. Use that other stuff when you are in a pinch.
Recover harder than you train: Take charge of your post-workout recovery. It's great to leave it all in the gym; I'm a firm believer, that training intensity is the single most forgotten variable in training success. But do NOT forget to sneak in recovery opportunities. Whether it's hitting the sauna when you have the time, getting a massage, meditating, or even something as simple as adhering to your rest days, do NOT take your recovery for granted.
Prioritize sleep: It wasn't that long ago that losing sleep in favor of early morning or late-night training sessions was considered a badge of honor amongst lifters. Now it's just looked at as dumb. So much new research on the importance of sleep and physical performance has been published in the last decade and its a wonder why anyone would sacrifice even an hour if they didn't have to. Not only does it affect how you look and perform, but its also very closely tied to your long term health.
Read a book: I'm a big proponent of becoming an expert in all of your pursuits. Why chase a goal with anything but the best knowledge and tactics in your corner? Now, this does NOT mean If I want you to fall victim to the trap that is "paralysis by analysis," but it certainly means I want you to learn as you go. For every hour you spend lifting/training spend half that time teaching the intricacies of health, fitness, and nutrition.
Hire a coach: If you are serious about getting results, there is simply no substitute for the direction, support, and accountability a good coach provides. If you look at the most successful athletes in any sport, they all have a coach, if not several. So, if you are not progressing at the rate you would like, or you do not have the time to educate yourself enough to optimize your nutrition and programming - I suggest outsourcing those things to a pro. It takes a TON of thinking off your plate and allows you to focus exclusively, showing up, and executing.
Hope these help,
Coach D