Always Stressing And Trying to Get Back In Shape?
Here are the two biggest health and fitness problems most guys face.
Work stressing you out? Life in general? Having trouble staying consistent with your exercise and nutrition plan? If so, this article is for you.
Why do most guys tend to get weaker, fatter, and less healthy when they get into their 30s, 40s, and 50s? Chalk it up to increased stress, increased responsibilities, and decreased time and energy.
We know we need to eat better. We know we need to take better care of ourselves. But most guys simply have a hard time staying consistent with their nutrition and exercise plans.
So in this article you’re about to learn solutions for the two biggest fitness-related problems that hold men back from getting and staying in shape.
What you can do to be successful:
- Embrace exercise minimalism.
- Identify the biggest gap in your nutrition and
- Work on fixing it (while ignoring everything else).
Embrace exercise minimalism.
So how do you embrace exercise minimalism on your own?
If you’re looking for something to try this week, here’s a plan I wrote for a good friend of mine who was struggling to find time to exercise. It’s a simple, strategic way for busy guys to get their weekly exercise in without stressing out about missing the gym.
And the whole thing takes less than an hour per week.
DAY 1
- Pushups x 10 reps
- Inverted rows x 10 reps
- Kettlebell swings x 10 reps
- Rest 1 Minute
- Repeat 5x
DAY 2
- 2-minute walk
- 15-second sprint on the treadmill at 8 mph & 10% incline
- Rest 15 seconds straddling treadmill
- Repeat 5x
- 2 minutes walk
DAY 3
- Pushups x 10 reps
- Reverse crunches x 10 reps
- Goblet squats with dumbbell x 10 reps
- Rest 1 Minute
- Repeat 5x
DAY 4
- Pedal 3 miles on an Airdyne /other exercise bikes
- Maintain steady breathing through your nose
To make continual
progress, it’s important to do one thing to make each workout more challenging
EVERY TIME YOU DO IT.
Start to implement
Minimalist fitness into your schedule when needed and watch your progress
skyrocket.
Identify the
biggest gap in your nutrition and work on fixing it.
Instead of trying to change everything about the way you eat right now—which will just add to your stress levels—we encourage you to follow the advice we give to our clients:
Pick one thing about the way you eat—the thing you think will make the biggest improvement to your nutrition—and focus on it exclusively for a couple of weeks.
Once you’ve been consistent for 14-21 days, then you can pick another thing to try. The goal is to practice simple, strategic actions that build over time
=>> So how do you know what thing to pick? Easy.
Just ask yourself this question:
“ What’s the one thing I could do right now to feel better about my nutrition?”
Chances are you have a good idea on what you need to do. Here’s a shortlist of what some of our clients have focused on:
Goal : Drink less beer.
Action : Instead of drinking two beers every night, have one beer.
Goal : Eat less junk food / fast food.
Action : Instead of stopping in for a burger or taco for lunch, go to a grocery store and get a pre-made salad with chicken on it.
The idea here is to pick the one nutrition practice that will make the biggest impact on your body and health right now.
If you need help deciding what that is—or if you just want to follow a proven nutrition plan—well, that’s what we do best.
So be sure to keep your eyes peeled for our next 21 Day Great 8 Challenge
Ladies, you're coming up next week! Stay tuned next week for ‘ Overstressed and overeating: How to solve the two biggest health and fitness problems most women face’
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