Here we go, a new year, a new you… again. But, let’s get some good ol’ tips to not
only get you on the right track for 2019, but hopefully keep you on it this time around. Let’s get straight to it, here are 5 of
my best fitness tips for you to start out 2019. Number 1, Get your workout out of the way
early. Lotta people supposedly cannot find time to
get their booty down to the local gym. Now, there are some legitimate excuses, sure,
but mostly, it comes down to working on… priorities. If we prioritize exercise, then it’s less
about finding time for the gym, rather learning how to work around your gym schedule. The best way to do so is to get your workout
done earlier in the day. Your energy level is higher and it creates
a morning habit that need to be done before anything else. Now, performance-wise, research suggest there
might be a very small benefit to work-out around mid to late afternoon. But the gym is also packed at this time, especially
around the New Year, which makes finishing your workout tougher. In the morning, that’s pretty much a non-issue. Gyms are mostly empty and clean. So, build that habit, get your workout done
early and save yourself the headache of a busy gym. Number 2, find a friend
Humans are social creatures, for the most part. We find more success in goals when we work
alongside a good partner. In fitness, we have seen research showing
that working either with a coach or close friends and family can improve performance
and weight loss results, as well as help you stay consistent. This is most likely due to keeping each other
accountable, not just relying on yourself to stay on track, but to support one another
from the desire of quitting. So, get your goals started with a friend,
a sibling, a significant other, whoever you deem fitting. It will be worth it. Number 3, nutrition first. Exercise is extremely crucial to overall health,
fitness, and… aesthetics. However, especially for beginners, nutrition
should be dealt with first. It dictates everything that has to do with
fitness. Weight loss requires a calorie deficit, where
the number of calories you consume is fewer than calories expended over a period of time. Building muscle requires sufficient protein. And all exercises require sufficient energy
provided by the carbs and fats in our food. Certainly, how you meet your food requirement
is of another huge matter, but no doubt if you had to choose between better nutrition
or exercise, nutrition should be handled first. Number 4, apply the 80/20 rule. The 80/20 rule states that “roughly 80%
of effects comes from 20% of its causes.” That implies that, for fitness, the far majority
of your results, or the 80%, will be achieved with the very basics of training and nutrition,
or the 20%. And research have indirectly supported this. Based on all the different types of training
and nutrition research, the most significant effects always fall back onto a handful of
basics. This is important to remember because far
too often people get bogged down on the specifics, losing sight of what’s truly important. It’s also the reason for so much of the…
bro science you’ve heard of. When it comes to basics, we’re talking choosing
healthier foods, getting sufficient protein and calories, have a consistent yet progressive
workout plan and work on more compound movements hitting more muscles. In short, eat well and work out consistently. Things like meal frequencies, fasting intervals,
time under tension, and split frequencies, although might be important, fall second in
priority. When you do get the basics down, then it’s
fine to apply more of these sophisticated approaches. And Number 5, adherence above all else. How many times have we made a fitness goal
only to fall short because, for some reason or another, we couldn’t stick to the plan. For all of us, it is a problem of discipline
and motivation. Understandably, it’s tough to stay motivated
if we don’t see the results right away. The mirror sure won’t show any difference
between today and tomorrow. However, we have to exercise patience. Getting in shape takes time. As we do that, we need to create a plan that
we can adhere to. And often, that’s choosing things based
on your preferences. Sounds simple enough right? And luckily, the research does support this
simple yet effective approach. Those that choose a diet that they prefer
adhered to the diet longer and saw the best results. So, don’t pick a diet just because it worked
for your friend. It’s no guarantee it will work for you. Find one where you wouldn’t mind eating
the recommended foods. Stick to it for a few weeks, see how it feels,
and change things up if it doesn’t work. For exercise, adherence might be more of a
time issue. Now, initially I said to work out early in
the day but that certainly won’t work for everyone. So, choose the time you KNOW you can stick
to. Choose a program that fits the amount of days
and hours of the day that suits your schedule. And no, not all workouts have to be hours
long. There is some indication that it can be as
short as 15 minutes, granted you’re only training for strength. More info on that in my video about it. For the most part, if you can allocate roughly
an hour per day to exercise, then that’s more than enough if you stick to the basics
as we’ve discussed in the 80/20 rule. In any case, don’t overshoot your options. Do what works for you, exude some patience
along with a hint of discipline. And that’s my five best fitness tips I got
for you guys in this new year of 2019. If you found ANY of these tips useful, then
please do me a solid and hit that like button and share this video with your fitness-resolution
loving friends. If you want to see more of these vids, then
please don’t forget to subscribe. Thanks for watching, and GET YOU PROTEIN!