I have been involved with fitness for almost 20 years.
High repetitions and low reps. Rest pauses, drop sets, giant sets.
I've done all of them.
However, I learned a lot from each and every encounter.
Here are 5 golden rules to follow if you have any intention of becoming and staying healthy in the long run.
1. Drink more water
There is a reason this one's first.
Your heart and mind are almost 75% water, your lungs almost 85 percent . The human body in total is roughly 60% water.
Water lubricates muscles and connective tissue, aids in digestion and promotes skin health.
Aim for 1 gallon of water consumption every day between meals, other drinks and straight water.
2. Follow your exercise program for at least 90 days
Too many folks create a workout program only to ditch it for something else two weeks later.
It may be tempting to jump into the most recent and best training fad. I dropped everything after I found high intensity interval training a couple of years back. But if you change things up too soon, you won't give yourself enough time to see results.
You might well be on a path towards your objective. Do not sabotage yourself by making changes too fast.
If at that point you are unsatisfied, then make the necessary adjustments.
3. Prioritize recovery
In fitness, exactly like in life, individuals prioritize performance.
I wish to run a 6 minute mile. I wish to squat 300 pounds. I wish to get promoted at work. These are all objectively great objectives. They need commitment and dedication over a lengthy time period.
Performance drove my fitness for several years.
It was only when I focused on recovery which I made my biggest profits. Once I stopped exercising with reckless abandon, after I put some brains behind my brawn, I discovered my body stronger and more competent.
Giving your body the time it needs to properly recuperate works wonders for muscle growth and development.
Ease off the gas. Prioritize recovery. Your body (and mind) will thank you.
4. Don't obsess over nourishment
Fad diets are all the rage now. I should know, I have tried many of these.
I finally realized how nonsensical most of these are if a prominent advocate of If It Fits Your Macros (IIFYM) told me how Pop Tarts were a part of a wholesome diet.
The reality is, nutrition is not some crazy enigma. Ever heard of the 80/20 rule? 80 percent of the time, eat healthy, whole foods from reliable sources. 20 percent of the time, cheat just a little bit. You don't need to eat healthy every second of every day. I tend to lean more towards 85/15 personally.
If you still have questions (and even if you don't), consult with a nutritionist. They can help you to find gaps in your diet and make the necessary alterations.
5. Get enough sleep
I am a very different person when I am sleeping well vs when I am not. Sleep is one of most significant elements in determining my mood, performance (in anything), and standard well-being.
A lot folks don't get the recommended 7--9 hours each evening. We are distracted by TV, social media and video games well into the night.
The solution? Plan for it. Build it in your schedule just like you would a business meeting or a social occasion. I've sleep setup as a recurring event in my iCal, for instance. I'm literally sent reminders to go to sleep.
It might appear trivial, but it helps. Especially in the beginning when you are searching to establish the custom.
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