The Ultimate Guide to Achieving Your Fitness Goals This Year
Are you struggling to lose weight, build muscle, or feel healthier? This guide will teach you the key steps for creating your perfect fat loss plan in 2023.
Who is this for? Busy professionals, CEOs, doctors, lawyers, parents - anyone striving for peak health and fitness while juggling life's demands.
Why does it matter? Your health impacts everything - your energy, mood, self-confidence, relationships, work performance and more. Investing in a customized plan pays itself back tenfold across all areas of life.
Step 1: Set Your Activity Level with Daily Steps
The foundation of any fitness plan is establishing consistency with exercise. For lasting change, make hitting 10,000 steps per day your primary objective.
Tips for reaching 10k steps:
- Invest in a fitness tracker to monitor your daily activity
- Schedule time for walks, especially first thing and at lunch time
- Take walking meetings and calls when possible
- Park further away to increase walking time
- Take the stairs whenever you can
- Do air squats, jumping jacks or other bodyweight moves during TV commercials
Reaching 10,000 steps ensures you burn extra calories and elevates your NEAT levels (non-exercise activity thermogenesis) for enhanced fat loss.
Step 2: Incorporate Strength Training
Simply walking more isn't enough - you need to build lean muscle via strength training to truly transform your body. More muscle means burning more calories around the clock.
Aim for 2-4 strength sessions per week, focusing on compound lifts like squats, deadlifts, presses, rows and pull-ups. Use challenging weights and keep rest periods short for max benefit.
Common mistakes:
- Not tracking your numbers to progressively lift more over time
- Focusing only on machines vs free weights
- Doing endless sets of isolation exercises like bicep curls
The better approach: Follow a structured program that balances the major compound lifts plus some accessory work. Focus on moving more weight each session through progressive overload.
Step 3: Optimize Your Eating Habits
You can't out-exercise a poor diet. Nourish your body properly with the 3 Meal Rule: develop 3 go-to meals containing sufficient protein and calories to support your goals.
Must-haves for fat loss nutrition:
- Protein should be the star of every meal - shoot for 1g per pound of body weight daily from sources like chicken, eggs, Greek yogurt and protein powder
- Moderate carbs around workouts for energy and recovery
- Fill the rest of your calories from healthy fats like avocado, nuts, olive oil, etc to stay satisfied
- Stay hydrated with water and unsweetened beverages
Common pitfalls:
- Under-eating protein or total calories
- Overdoing unhealthy carbs and sugars
- Letting hunger lead to poor choices
Better approach: Meal prep your 3 go-to meals for the week so healthy options are always on hand. Use the free social eating guide to make better restaurant choices effortlessly.
The 3 meal rule means no guesswork, no decision fatigue, just delicious and nourishing foods that add up to your exact calorie and protein needs daily.
Conclusion: Make This Your Unfair Advantage
Follow this 3 step blueprint - establishing an exercise baseline, progressively strength training, and optimizing nutrition - and you'll be shocked by the changes in your health, fitness and confidence levels this year.
Don't just lower your standards and accept the status quo. With these proven tips and the right support team, make this the year your physique becomes your competitive edge.
The next step? Book a free call with our team to discuss your unique goals and get customized advice you can start applying immediately. Small investments add up to massive change over time - why not start now?