Fit-Bullets Friday: January 6th, 2023
Fit-Bullets: Simplifying Weight Loss, Building a Strength Workout, Getting Steps in Winter, and Bigger Meals
Happy Fit-Bullets Friday!
Here are 4 things I wanted to share with you this week...
__
Click here and sign up to get the next edition of Fit-Bullets Friday in your email next Friday.
__
Simplifying Weight Loss
You've probably been bombarded by ads promising quick and easy results with the latest app, supplement, medication, and a hundred other things.
Remember: they're all bullsh*t.
Ignore them all.
And use this post to simplify your approach to weight loss in 2023.
__
Building a Strength Workout
Earlier this week I mentioned the intensity of a workout has little effect on weight loss.
And this raised the usual question of what a strength workout is and why classes don't count as strength training.
I've already explained the latter in my “Beginner's Guide to Strength Workout” that you can download for free if you subscribe to my newsletter here.
But here's a quick primer on what a basic full-body strength workout should look like...
First of all, we need 1 exercise from each of the following 5 categories. If you don't know what an exercise is, type it into YouTube.
1. Hip Hinge
- Examples: Romanian Deadlift, Barbell Hip Thrust, Glute Bridge
2. Squat/Lunge
- Examples: Goblet Squat, Reverse Lunge, Step Up
3. Upper Push
- Examples: Push Up, Dumbbell Chest Press, Overhead Shoulder Press
4. Upper Pull
- Examples: Pull Up (or Assisted Pull Up), Lat Pulldown, Dumbbell Row
5. Core/Carry
- Examples: Plank, Dead Bug, Suitcase Carry
Perform 3 sets of 8-12 reps of each exercise, resting for 1-3 minutes in between each set.
Focus on good technique above all else. If you don't know how to perform an exercise, there are tons of instructional videos online. Or you could consider hiring a coach.
As for how much weight you should use: choose a weight that feels subjectivelyheavy. If you're aiming for 10 reps of a particular exercise, reps 9 and 10 should feel like a 7-8/10 intensity. That means you could only do another couple of reps if you really tried.
When you're trying to figure out how heavy a weight you should use, start off with a weight you know you can definitely use. Then slowly increase the weight until you reach a weight that's appropriate for you.
And important note: if you have any kind of injury, bone/joint issue, medical condition, or if there's any reason why you might need to be extra careful when you exercise: talk to your doctor, physiotherapist, or other appropriate medical professional before you start strength training.
__
Getting Steps in Winter
A lot of people are asking me about how to get steps now it's winter.
So here are my best tips:
1. Dress appropriately. Wear a hat, scarf, gloves, winter jacket, sweater, thermal underwear, etc. Wear warm boots and winter socks.
2. If it's too dangerous to go outside (snowstorms, icy roads and sidewalks, you don't want to risk falling or being exposed to extreme temperatures, etc.) drive to your gym and walk on the treadmill.
3. If you don't have a gym membership, drive somewhere like a mall or a large store and walk around.
4. If that isn't possible, walk around your home. Up and down the stairs, go around each room, touch every corner, etc.
5. If your home is too small, walk on the spot. You can also type "home walking workout" into YouTube and follow along with something.
No excuses.
__
Bigger Meals
Several times a week I'm asked what kinds of snacks I eat when I get hungry in between meals.
And I respond honestly: I don't snack.
I don't get hungry in between meals.
Because I don't eat small meals.
And that's probably why you feel you need a snack: because your meals are too small.
The answer to your question is eat bigger meals.
Look.
If your calorie goal is 1600 calories per day, a 200-calorie breakfast and a 300-calorie breakfast is way too few calories.
No wonder you're starving around 3-4pm.
So stop trying to get by on so few calories and saving so many for snacks.
Instead, aim to eat at least half your daily calories over breakfast and lunch. In the case of someone aiming for 1600 calories, aim to have your breakfast and lunch calories total at least 800.
Do that, and there's a decent chance you won't need to snack.
__
See you next time,
Daniel