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#134 - Roadmap To Getting Leaner, Stronger, And Living Longer
16 Plays9 hours ago
Leaner, stronger, and live longer are 3 of the most common fitness goals. We break down exactly how to move from where you are to where you want to be, one level at a time.
In this podcast, you'll learn:
- How to set honest expectations so your plan matches what you can commit to
- The key habits you need to get leaner, build muscle, and live longer
- Practical next steps you can use to start improving today
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Transcript
Introduction to the Fit It Project
00:00:03
Speaker
back you the fit it project with your host, Latham Bass, where we make fitness and health simple for regular people like you and I. We got the weekly episode coming at you this week.
00:00:14
Speaker
Before I get into that, if you can and have not already left a review, I would appreciate that. Just continue to get this out to more people.
Roadmap to Fitness: Misconceptions & Struggles
00:00:22
Speaker
The topic that I wanted to talk about this week, I wanted to lay out a roadmap to getting lean, getting stronger, and just improving your health.
00:00:30
Speaker
One of the big issues that I see with a lot of people who really struggle with getting any kind of substantial results is that there is a gap between what they think they have to do, what is actually required to get those results, and then ultimately what they're willing to
Understanding Fitness Goals & Habits
00:00:46
Speaker
do.
00:00:46
Speaker
And so when it comes to a lot of the common goals with health and fitness, like looking better, like feeling better, like improving your health, we all kind of know the general idea of things we need to do.
00:00:57
Speaker
We need to eat better, we need to move and exercise more, take care of our health outside of the gym. But when it comes to actually laying those things out and getting more specific and getting into the details of those things, a lot of times there's a big disconnect in what people actually need to be doing to get some certain result.
00:01:15
Speaker
and so i wanted to explain some of the different levels of these things because as you get to different stages of being more fit or getting more lean or getting stronger a lot of the habits and skills that it takes to achieve these different levels are the same things but the amount and the consistency and the discipline that goes along with those things and what is actually required i think trips a lot of people up and so i wanted to actually lay that out give you some different benchmarks that you can aim for if you have a certain goal around being this lean or this strong or improving your health to a certain extent because once you understand what those things actually entail then you can make a educated decision about whether or not you're willing to do those things and whether or not you're willing to put in the extra time or the extra effort into doing those things because
00:02:03
Speaker
So many people say they want to get fit, they say they want to get in shape, they say they want to drop 40 pounds, but they don't really understand what it's going to take or the trade-offs that are going to come with those certain goals.
Initial & Sustained Fitness Gains
00:02:15
Speaker
They think they have to do a certain thing and a lot of times they end up doing the wrong things or they're doing way too much or on the opposite and they're doing way too little and they just end up spinning their wheels and not actually getting the actual results that they want to get.
00:02:26
Speaker
Getting into this episode, I'm actually going to lay all that stuff out, but I thought it'd be helpful to start with a little bit of context with this. To give you ah an example and really like paint this picture. When I had the goal to lose 100 pounds to start getting more healthy and just drop weight and feel better and all those things.
00:02:44
Speaker
Going from 300 plus pounds to 250 was honestly relatively pretty easy. And that goes for a lot of goals that you first get into, whether it's building strength and muscle, whether it's losing weight, whether it's some performance goal like getting faster. A lot of times you are going to see progress very quickly.
00:03:04
Speaker
in that specific thing because you're getting what a lot of people in fitness call those new begins. And so like if you have a lot of weight to lose, you make a couple of changes, you start eating a little bit better, drinking more water and eating less junk and just moving your body a little bit more. a lot of people, if they have a lot of weight to lose, they will start dropping weight pretty quickly.
Personal Experiences & Sustainable Habits
00:03:22
Speaker
Or if you haven't ever gotten to the gym seriously, like been in there consistently and like really putting in the work, you'll get in the gym and you will start to see strength gains and start to see changes in your body.
00:03:33
Speaker
within the first couple of weeks and you'll make the most progress within those first couple of months, just because it's new to your body. It's a new stimulus. You adapt really quickly. But then as you start to go throughout this journey, as you try to build more muscle or get stronger or lose more weight, things will inevitably slow down. That's just the nature of how these things work. And so for me going from 300 to 250 was pretty easy. Like I had those newbie gains.
00:03:56
Speaker
I was just doing some things better, started to build some better habits. But then when it came to going from 250 pounds down to about 225, which was my first original goal, that was a little bit harder. It was slower. There was more setbacks. I had to figure out what this was actually going to look like to make it more sustainable.
00:04:14
Speaker
Because a lot of times when people start, they will see those crazy changes and see those results and think that's how it's going to be. And they just continue to push harder and be motivated and put a ton of effort into things, which is great.
00:04:25
Speaker
But eventually those things are going to slow down. Life's going to happen a little bit. going to get more stressed. You're goingnna be busy. You're not going to be as motivated and you're probably not going to be putting in as much time and as much effort into those certain things.
00:04:37
Speaker
And on top of that, you're seeing slow results because that's just how things go. And so a lot of times people wonder, like, am I doing something really wrong? Do I need to change my approach a lot? How can I figure out and make this sustainable?
00:04:49
Speaker
When you're trying to move to those new levels, you really have to play around with some different things and really understand, okay, what are the things that it's going to take to get me to this certain result? And not just get there, but be able to maintain that. Because going from 250 down to 225, I had to really figure out, okay, what things can I not only sustain, but what things are going to get me to this result and allow me to keep these results?
Balancing Fitness Goals with Lifestyle
00:05:11
Speaker
And Originally, like I was doing a bunch of workouts. I was working out six, sometimes seven times a week. I was more strict within my diet, but I lost the weight. But then I've realized like I'm not going to be able to sustain this. So I have to figure out, OK, what are the things that I can do that are more sustainable that still allow me to hit this goal? And so I shifted and I started getting in for workouts per week and my diet had a little bit more flexibility in there. I started using flexible dieting versus trying to be super strict with it.
00:05:39
Speaker
And also just paying attention to more things outside of the gym. So things like sleep, things like managing stress and just having more planning and routine and more structure within how I was approaching things. And that made it much more sustainable.
00:05:52
Speaker
And then to go from 225 down to where I am now, where I was like 205, 210 is kind of where I sit at now. That was even harder than going from that original 300 to 250.
00:06:03
Speaker
then you really have to start to decide, like, is the effort and time that I'm putting into these things something that I'm willing to continue to do? And sometimes that answer is going to be yes. Sometimes that answer is going to be no.
00:06:15
Speaker
But I think it's important to really lay those things out and really understand these are the habits that it's going to take. This is how much time and effort it's going to take. And then just be honest with yourself about whether or not you're willing to do those things. Because for me to go from that 225 to where I am now, it takes a little bit more effort.
00:06:32
Speaker
especially in the beginning, as you're starting to get more used to it, it takes more effort. It takes more attention to detail. It takes more consistency. It takes a little bit more discipline. I can't be quite as lax with things. And then as you get better, it does get easier over time, but I'd be lying to if I said it was as easy to maintain at 210 as it was, or as it is to maintain at like a heavier weight where I'm a little bit, have a little bit more body fat.
00:06:56
Speaker
Maybe I'm not lifting as consistently. I have a little bit more flexibility within things and, there's times throughout the year where i let that slip a little bit and that's intentional because i'm maybe doing more things in my social life or traveling or fitness just isn't quite as high of a priority for me and i'll have gain a little bit of body fat maybe lose a little bit from a fitness aspect and then there's other times in the year where it is worth it to me to get a little bit more lean and put more time and effort into those things to have the type of body that i want to have or up my fitness levels or chase some certain type of goal
00:07:28
Speaker
knowing what that entails and then just being really clear about it and then being
Sacrifices for Fitness Levels: A Visual Insight
00:07:33
Speaker
intentional about it. Because a lot of times people don't really realize what it's going to take. And then they get stuck in this middle ground of, I want to lose weight. I want to get strong. I want to build muscle. I want to do all these things and get in really good shape.
00:07:46
Speaker
But then they're not willing to actually put in the work and then make the trade-offs that are required to do that. And I see this all the time with fitness. It's like, The person is super motivated in the beginning. They're really stoked about like changing their body and like getting in really good shape.
00:07:59
Speaker
But then they also want to drink alcohol three or four times a week. They want to go out to eat all the time. They want to do all these social things. And like you can do some of those things and you can have moderation, but to the extent.
00:08:10
Speaker
that you're going to just be able to do whatever you want and then also have these other goals and hit these other goals when it comes to fitness, when it comes to health, is just not realistic for most people. And it makes me think about this image that I came across when i was taking this precision nutrition certification. And that was kind of what gave me this idea of this episode.
00:08:31
Speaker
It was this image and it was labeled the cost of getting lean. And so it had a female and a male on each side. And then it gave different body fat percentages, and then what it would take to achieve those body fat percentages, but then also like, what things would you have to give up? So like, how consistent would your diet have to be?
00:08:49
Speaker
How much would you have to be exercising? How much cardio would you have to be doing? And it just laid all that stuff out. And it was just a really good visual to give you an idea ah What cost are you willing to pay to get to this certain level?
00:09:02
Speaker
And I think that's a really helpful thing to think about because instead of just thinking about like, I have this certain goal and I want to get super fit. I want to build a bunch of muscle, lose a bunch of fat.
00:09:13
Speaker
Instead of thinking about these goals and how awesome that would be, because we all do that. And that's really exciting to do. What I like to do and what I think works a lot better when you have some certain goal that you think you want to go for, think about What am I willing to actually struggle for?
00:09:27
Speaker
Because that gives you a much clearer picture. It's easy to think about all the good stuff. Think about all the positive stuff. Think about how cool it would be to build your dream body, to get crazy strong, to build a bunch of muscle, to lose a bunch of fat, to run a marathon, to do all these things. But like, are you willing to struggle for those things?
00:09:44
Speaker
What trade-offs are you willing to make? So like with weight loss, are you willing to put a little bit more time into your meal prep? Are you willing to maybe give up a couple of things in your social life? you're You're not eating out quite as much, or maybe you're preparing your own food a little bit more, giving up certain things at different times. Or when it comes to like training for a marathon, are you willing to put in four
Fitness Levels: Beginner to Advanced
00:10:05
Speaker
to five hours a week of training to achieve that certain goal?
00:10:08
Speaker
When you think about that, it's much more realistic than just being like, I want to do this certain thing. And then you get into that certain thing and then you're like, well, this is not what I thought it was going to be. Like your expectations don't match what you're willing to do.
00:10:20
Speaker
And a lot of people get stuck in that middle ground. And that's why a lot of people spin their wheels or they start something and then they realize it's not really what they thought it was going to be. And so they just quit or they just give up. And there's just a big disconnect with people, especially with fitness goals, with weight loss goals, with performance goals around this. And so,
00:10:38
Speaker
That's what I wanted to do with this episode is just lay that out. But I think understanding that and just realizing, depending on your goals and how hard it is to achieve those things, you just have to understand that it's going to take different versions of you. So as you start to maybe want to get more lean or lose more weight or hit some higher level goal, it's going to take more consistency. It's going to take a little bit more planning. It's going to take a little bit more effort and time.
00:11:03
Speaker
And just be honest with yourself about whether or not you're willing to do those things. And so this next part of this podcast, I just wanted to lay that out a little bit. talk about the different levels of fitness. And so when I think about it, like when I think about fitness and just people's general health and like looking better, feeling better, at those common goals that a lot of us have, there's three levels that I put people into. So you have like your beginner, and this is the person that doesn't really prioritize their health at all. Like they haven't really done anything seriously as far as like diet, exercise, maybe their habits aren't very good.
00:11:37
Speaker
And they're just in a place where like they could get a lot of benefit if they put any kind of time into their diet, into their fitness and those sorts of things. But they haven't really done that up to this point. and then you have kind of the intermediate level.
00:11:49
Speaker
And this is where I would say a lot of people should try to strive to get to because in this area here, like in this intermediate level, health is a priority. You're eating a pretty solid diet. You're exercising regularly, but it's not to the point of where it starts to take away from things like your social life or take away from bunch of time with your family or add a bunch of stress onto your plate. And this is like the average person where like you can get decently lean. You can look the way you want. You can feel the way you want to feel. You can have good health and live a long life and have a good quality of life where you're not at like that more advanced level where people are super lean, super jacked, super shredded, or like super fit. Like you're not at that level.
00:12:31
Speaker
But you're still getting a ton of these benefits from health. And I, again, I think that's where a lot of people are going to fall into where you get this good mix, you get this good balance. And then third, like I said, you have that more advanced is what I would call it where people do put a ton of time into their fitness into their health into looking a certain way.
00:12:48
Speaker
And it's fine if you want to achieve those goals and go for that. but then just understanding the things that come with that. With these three levels, I think it's important to define what that looks like.
00:13:00
Speaker
In that beginner level, this is going to be somebody who has excess body fat, like quite a bit of excess body fat. And when we talk about body fat, this isn't just an aesthetic thing. from a From a health perspective, if you have a considerable amount of body fat, your risk for certain health problems become higher. So things like cancer, things like heart disease, things like type two diabetes, getting sick more often, like all these other health outcomes that we don't want to have increase when you have more body fat. And so that is why just losing weight and losing body fat and getting to a healthy body fat composition is something that I talk about so much because just by doing that one simple thing, by not having a ton of excess body fat,
00:13:42
Speaker
you dramatically increase your health in general. And along with that, there's the obvious aesthetic reasons, which a lot of people get into fitness and health for they don't wanna have a ton of excess body fat. And so it's really important from both those aspects because having too much body fat is obviously going to make you look a certain way.
00:14:00
Speaker
Not having as much body fat is going to make you look a very different way. And so from a health standpoint, from an aesthetic standpoint, body fat percentage is something that you want to look at. from just like a quality of life and longevity standpoint, looking at just some basic things like your endurance and your strength is a good predictor of those things, because we know that people who are strong, people who have decent cardio, they tend to live longer.
00:14:24
Speaker
And then when you think about from a quality of life standpoint, people who have good strength up into their old age are going to be more independent. And just now, like if you have a good level of endurance and strength now, you can do all the things that you want to do. So whether that's Getting outside and playing with your kids, whether that's going on a hike, whether that's playing in some rec leagues or playing sports or just doing all the things that you want to do and being able to physically do those things because you have a certain level of endurance and a certain level of strength.
00:14:51
Speaker
is also very important. And then the third thing that I would say to look at is just to think about like your personal goals. So if it's you are a parent and you want to be fit and active so that you can keep up with your kids, that's important to keep in mind. Like that's going to give you a good gauge as to whether or not you're in this level of fitness and this level of health that you really want to be. Or maybe it's because you want to do a bunch of things outdoors. Like you love being outdoors, you love hiking or kayaking or doing a bunch of physical things outdoors. And if your health is holding you back and not allowing you to do those things, then that's also something that you want to keep in mind.
00:15:27
Speaker
Body fat, Strength and endurance and then your personal goals are things that you want to really keep in mind when you are creating goals, but then also just realizing like where you're actually at with these things.
00:15:38
Speaker
I thought it would be helpful just to walk through like how you go from that beginner to that intermediate and then how you go from that intermediate to that more advanced if that's something that you want to do and look at things like diet, like exercise and give you a couple of benchmarks just as far as like where you need to be in order to fit into these categories to get the result that you want to get.
00:15:58
Speaker
With the beginner, this is the person, again, who has not prioritized their health a
Achieving Intermediate Fitness
00:16:02
Speaker
ton. They're pretty new to just exercise, to dieting. And a lot of people right now fall into this category. So if you look at the statistics around the country, 70% of people are overweight or obese.
00:16:14
Speaker
It's like one in like four people hit the exercise guidelines. And so people really overestimate just what doing the bare minimum can do for your health. And so if you are...
00:16:25
Speaker
Going from this ground zero stage to just exercising somewhat regularly and just to eating a better quality diet and being more consistent with that, you can move up to this intermediate level fairly quickly and that's going to have huge benefits on your health.
00:16:40
Speaker
There's tons of studies out there that talk about this and just how little exercise and how little certain diet changes can have an impact on people who aren't doing any of that stuff at all. And so thinking about going from this beginner to this intermediate stage, it really isn't that difficult. And just doing things like with your diet. So like most people eat highly processed foods and they don't eat tons of whole foods. And so just starting to shift that a little bit to where your diet is filled up with mostly whole foods. And this is not even tracking food or getting super crazy about what diet or all these specifics, just simply making that one little switch.
00:17:17
Speaker
It's going to have a massive benefit on your health, and then starting to prioritize things like protein and starting to prioritize fiber and getting more fruits and vegetables, those things are going to start to make a big difference. And if you're doing that simple thing, and then pair that with not over consuming too many calories, and then getting into exercise where you're exercising like at least two to three times per week, getting in maybe some cardio one to two times per week, starting to prioritize things like sleep, getting seven hours or more of sleep, starting to manage stress a little bit.
00:17:52
Speaker
you're going to see tons of benefit. And this really isn't that difficult for most people to start to develop those habits and start to do these things. And you're literally adding years onto your life. And you're also improving that day-to-day quality within your life. And as you start to move into that intermediate stage, I think a good goal for a lot of people, just from like a body fat perspective, is for men, if you can get somewhere below 20%,
00:18:17
Speaker
the statistics show us that that's pretty healthy range for a lot of people. And then for women, if you can get below that 30%, you're going to be in a pretty good range where like you can be pretty healthy. And then from like an endurance and strength standpoint, getting to this intermediate phase, there's a bunch of different like tables and people will have certain benchmarks that you should be hitting like with your squat and bench and pushups and all that stuff. But I think from an intermediate standpoint, just like some very simple basic things that you should be able to do. Like you should be able to do a solid set of pushups of 10 to 20 ish pushups. You should be able to do ah pullup or a handful of pullups. You should be able to have some decent lower body strength where you can do all these things
00:18:59
Speaker
within the gym and outside the gym, you should be able to run a mile without stopping. And then as you want to improve those things and improve your fitness, you can start to actually figure out what milestones you want to be hitting. But from like the most basic standpoint, like if you can do those things, if you can handle your body weight, if you have some good strength, if you have some decent endurance,
00:19:19
Speaker
you're going to be getting a massive amount of these benefits. And then the more that you get into this, you can start to improve those things and maybe get a little more specific about which of those things you want to attack a little bit more. So maybe if you're somebody who's lacking strength or you're lacking endurance because you don't do a lot of cardio,
00:19:37
Speaker
or your body fat is a little bit too high and you want to zone in on that, then you
Advanced Fitness Level Requirements
00:19:41
Speaker
can do that. But getting to that just basic level has so many benefits. And then as you work from that intermediate level to that more advanced level, as I call it, you're going to have to do a little bit more. So it's going to require a little bit more. And so this would be like trying to get for men under like 15% body fat, get a little bit more muscular, you're losing a little bit more body fat for females, this is probably getting below that like 25%.
00:20:06
Speaker
body fat. So you're getting more lean, you're getting more toned, as people like to say, you're bringing your body fat down, you're getting a little bit stronger. So being able to like bench press your body weight for reps or squat your body weight for reps, run a mile in like eight minutes or so, like so these are some standards that I would put in this more advanced level. And then once you get to those things, you're obviously going to see some of those benefits within just how you look, but also just your fitness levels as well. But Again, this is going to take more. So as you start to move up, now we're not just working out two to three times per week. This is probably going to be closer to four to five times per week. You're probably doing some cardio two, three, four times per week. You're getting at least 10,000 steps most days. You're prioritizing your sleep a little bit more. So trying to get seven to eight hours minimum.
00:20:55
Speaker
You're getting better at managing stress and Some of the trade-offs that come with this from going from that intermediate to this more advanced level is it does take more planning. It does take more attention to detail.
00:21:07
Speaker
There's a little bit less flexibility with this and a little bit less like spontaneity within things. So you're not just like eating out a bunch during the week. You're not drinking alcohol a ton. And again, this is a trade-off. There's no right or wrong answer. it's just you understanding where you're at in your life and what you're willing to do to get this certain result.
Benefits of Intermediate Fitness Levels
00:21:25
Speaker
And it doesn't necessarily mean that you need to strive for this top level because as I've said, being in that just intermediate level, you can have really good health. You don't need to be ripped. You don't need to be shredded. You don't need to have a six pack.
00:21:37
Speaker
You don't need to be able to run marathons. You don't need to be able to run a six minute mile or lift 400 pounds on the bench press to be considered really healthy. Like you can have all the good health markers and be able to live a long life and have a good quality of life and look pretty decent, feel good.
00:21:53
Speaker
by being in that intermediate stage. And so don't feel like you have to push towards this level because I think for a lot of people, when they get into this, they originally think like, if I'm not shredded, if I'm not like really killing it, if I'm not in the gym, like four five times a week, if I'm not doing everything possible to get super fit,
00:22:11
Speaker
then it's not really worth it. But my message and one thing that I really try to like hammer home to a lot of people is that you get so much benefit from just doing some of the things most of the time. So like if you're being consistent with these little things and you're just eating a little bit better and eating more protein and just walking on a regular basis and lifting or getting workouts in two to three times a week, like you're getting so much benefit from that.
00:22:36
Speaker
Are you going to be an Olympian or enter a bodybuilding contest doing any of those things? No, you're not. But you're going to be so much more healthy than the majority of the people just by focusing on these things. And then as you start to get into those things, you'll so also start to realize that it does become easier to...
00:22:53
Speaker
Do these certain things. And so I would say now, like where I'm at, it's become much easier for me to maintain lean or physique to get stronger, to hit performance goals, because a lot of those like baseline foundational things I've just been doing for so long. And so then eventually it becomes second nature to you as you're doing those things.
00:23:12
Speaker
Even if it does feel difficult at first going from kind of that beginner stage to that intermediate, which it probably will for a while, eventually you get better at those things. And then you kind of hang out in that middle ground
Consistency in Fitness Progression
00:23:23
Speaker
for a while. And then you decide like, hey, this is pretty easy.
00:23:26
Speaker
Maybe I do want to get a little bit leaner. I do want to hit these fitness goals that I have or go and achieve this certain event that I want to go do. I want to run this race or I want to enter this competition or do this certain thing.
00:23:38
Speaker
then you can do that and then it doesn't feel quite as hard as trying to go from ground zero all the way up to that advanced stage. To simplify all that and just give you like some clear cut things that I would say you would want to be doing to move from that first beginner stage to that intermediate stage is from a workout perspective, you want to be hitting the gym at least two to three times per week, hitting some full body exercises, following a good plan.
00:24:01
Speaker
You want to be walking around 8,000 steps most days, eating mostly whole foods with prioritizing protein and fiber, trying to get at least seven hours of sleep. And then this is the big thing from the consistency aspect.
00:24:13
Speaker
You want to be getting at least 70% consistent with your diet and with your workouts. Obviously that's not a hundred, but that's not 50% either. And this is also where people will kind of miss the boat a little bit. So they think that,
00:24:27
Speaker
You don't need to be perfect, but you also can't just be like just doing random stuff all the time because then you're not going to see results either way. If you try to be perfect, you're probably going to get too strict with it. You're going to feel overwhelmed. It's going to feel like too much. And then you end up quitting, falling off and doing nothing.
00:24:41
Speaker
But if you're on the other opposite end of the spectrum where you're 40, 50% positive, it's better than nothing. But you're also still not going to see any kind of meaningful results really. And you're not going to be making as much progress as you want to make.
00:24:53
Speaker
And this is also discouraging to people. So you want to get up towards that 70% level where like you're still able to see a lot of good progress. You're maybe not making progress as quickly as someone in that more advanced level.
00:25:06
Speaker
and seeing like these crazy results and you're not ripped or anything, but like you get good health benefits from hitting that 70%. And then as you maybe you want to move up a little bit higher, if that's something that you want to do from a fitness or health standpoint, working out four to five times per week, training really hard, keeping the intensity high and just being
Conclusion & Coaching Services
00:25:25
Speaker
consistent with it. And then from a cardio perspective, adding in some cardio just to improve your endurance, but also to help you burn some extra calories. Like if you have goals around being more lean and things like that,
00:25:36
Speaker
getting some cardio and two to four times per week. And then from this level to diet plays such a massive role, especially from like an aesthetic standpoint of like losing body fat and, looking more toned and looking more fit and things like that. So for a lot of people in this stage, they're going to be tracking their calories. they're going to be tracking protein and making sure that they hit those daily targets. And then from a consistency standpoint, you really want to be aiming for like that 85 to 90%, which again, there's a trade-off with this. You don't get to be quite as flexible with things.
00:26:05
Speaker
You're not drinking alcohol quite as much. You're not going out to eat quite as much. You're preparing more of your own food. You're making sure that like your meal prepping in doing these certain things. If you want to get to those levels, like those are the certain things that you have to do.
00:26:18
Speaker
And you can decide whether or not that's something that you want to do, but just do hammer at home again, just be willing to do those things that you need to do and just understand what those things are.
00:26:29
Speaker
And if you know what those things are and you're willing to do those things, it's just a matter of just being consistent with those things. Like you don't have to complicate this more than it needs to be complicated. You just need to understand, okay, these are the things that I need to be doing. These are the handful of things that I need to be doing as far as diet, as far as exercise, as far as hitting my steps and just consistency and things like that. And then you Do those things over time and you will get to that level that you want to get to. It's just a matter of time of putting in the right work on the right things.
00:26:56
Speaker
And then again, you're not spinning your wheels. You're not like having this big disconnect between this large lofty goal that you have and the things that you are thinking that you having to do and then the things that you're actually willing to do there's not such a gap between that so now you're more aligned with what you want to do you're more aligned with what you have to be doing to achieve that goal and makes this process so much better because there's nothing worse than feeling like you're putting in the work and doing all the right things but then not actually making progress and getting the result that you want to have and so i wanted to just clear some things up and just so really get into some of the details about how you can achieve these different levels of fitness and these different levels of health
00:27:33
Speaker
Hopefully this was helpful. If you do have specific questions about like your own routine or things that you should be doing or focusing on, whether that's strength or endurance or losing body fat, you can always message me and we can talk about that. Or if you want a little bit more hands-on help, that's exactly what I do with one-on-one coaching and helping people to figure out what their actual goals are, and then how to ultimately get to those goals and then build those habits and provide a little bit of guidance and accountability because I've gone through this process in many different ways with weight loss, with building muscle, with running a marathon. like I've gone through this process many of times. and
00:28:09
Speaker
you need a little bit of help with that, you can check out the show notes. There's a link for that and we can talk and see if it's a good fit. But outside of that, I appreciate you listening and we will see you next week.