For many people, their new year’s resolution is to lose a few pounds and get physically fit for the summer. The only problem is that there are many health misconceptions that people implement that get them worse results than before. Some of these include dropping your calories too much, dirty bulking, and other diet and fitness related things. However, I’m going to make this article very simple. There are really only three things that you need to focus on to get fit. These three things are your diet, your workout, and how much you sleep. We’re going to be breaking down these three things in this article. Let’s get started!
Diet is by far the most important factor when getting into shape. If your diet is horrible, you won’t put on muscle nor will you lose fat. If your goal is to put on muscle, consume 300-500 calories above maintenance. If you’re goal is to lose weight, eat 300-500 calories below maintenance. It really is that simple. Track your weight by weighing yourself every morning. At the end of the week, average those weights and set a weekly goal from there. It really doesn’t matter what you eat as long as you are hitting your macros and calories.
Your workout is the second most important factor when getting into shape. Make sure that your lifts and exercises correlate with the type of results you want. If you’re goal is to lose weight, incorporate high intensity cardio into your workout routine. If you want to see strength gains, try the 5×5 program. For muscle growth, perform 8-12 reps each set for maximum hypertrophy. Hypertrophy is what leads to muscle growth and this rep range is the most optimal. Also, focus on compound movements as these provide better results.
If you’re not getting enough sleep, you won’t give your body enough time to rebuild. As a result, cortisol levels will shoot up, protein synthesis will go down, and you’ll stay out of shape. In the end, try to get at least 7-8 hours of sleep per night and keep your sleeping schedule fairly consistent.