Why not crush the remainder of 2023 and get a head start on your 2024 goals?
I know it is cliche but when I am shooting for a lofty goal, I have started asking myself, "Why not me?"
Put in the work. Show up consistently. You got this!
Let's jump into my 24-Step Fitness and Workout Guide for winning the rest of 2023!
1: Exercise four times per week: Aim for at least four days of exercise each week. This can be a mix of cardio and strength training to give your body a well-rounded workout.
Make life easy with my Gym Gainz Guide. 5 workouts per week and aim to hit at least 4 of them. Start a free 7-day trial here.
2: Allow flexibility in your diet: Don't be too strict with your eating habits. Allow yourself some flexibility and live a little every now and then.
Focus on protein, water, veggies, fruit, and healthy fats. Enjoy some "treat yo'self" moments here and there.
3: Calories are king: Pay attention to your calorie intake. Make sure you're fueling your body with the right amount of calories to support your fitness goals. A lot of people are saying you don't have to count calories... and you don't.
But there is not a more simple and time-tested way to gain or lose weight. Track until the scale is moving the right way. Eventually, you can eyeball it.
Download MyFitnessPal to track your calories and macros.
4: Have an accountability partner: It's easier to stick to a fitness routine when you have someone to hold you accountable. Find a friend or family member to join you in your fitness journey.
Joining a class or hiring a personal trainer would be a great way to get some accountability as well! Even better, sign up for one of my workout plans with a friend. Make sure you both stick to it, compare notes, and encourage each other.
5: Prioritize strength training: While cardio is important, don't forget to incorporate strength training into your routine. This will help build muscle and improve overall strength and stability.
Gradually increase weights as you go to continue seeing results! It is important that you don't just go through the motions. With form in mind, challenge yourself!
6: Start simple: Don't try to do too much too soon. Start with simple workouts and gradually increase intensity as you become more comfortable.
The simple compound lifts have always and will always work. Squats, deadlifts, presses, bent rows, etc. Get proficient at these movement and continue adding weight.
7: Jump in: Don't wait for the perfect time to start your fitness journey. Just jump in and start working towards your goals. Don't waste time deliberating what to do.
Start with something... literally anything and then perfect the plan as you go.
8: Find what you enjoy: Don't force yourself to do workouts that you hate. Find activities that you enjoy, whether it's running, lifting weights, or taking a yoga class.
Everyone needs to strength train at least twice per week. Other than that, find a form of exercise that is just for joy. Experiment and try different modes of exercise until you find one that you love.
9: Sneak in some cardio: Find ways to incorporate cardio into your daily routine, even if it's just a few minutes here and there. Take the stairs instead of the elevator, or go for a quick walk during your lunch break.
Top forms of cardio: sprints, rowing, swimming, hiking, etc.
10: Add in simple healthy habits: Small changes can make a big impact. Try to incorporate healthy habits like drinking more water, eating more fruits and vegetables, and getting enough sleep.
Some simple small habits that I do each day: 2-3 stretches with the kids before bed, water before coffee in the morning, 2 brazils nuts each day, 15 minutes of sunlight daily, and wearing blue light glasses when the sun goes down.
11: Cook at home: Cooking at home allows you to have more control over the ingredients you use, making it easier to eat healthy. Y'all listen, in the economy, we could all use to save some dollars by eating at home.
Dinners don't have to be chicken breast and broccoli. Get creative. Make soups with bone broth for more protein. Roast your veggies. Grill steaks. Make healthy fajita bowls. Pinterest has the answers.
12: Have a healthy plan for dining out: Don't let dining out derail your fitness goals. Look for healthier options on the menu or ask for substitutions to make your meal more nutritious.
You can get delicious high-protein options out just about anywhere. Get it with veggies. Boom. Out for Mexican? Go easy on the chips and order fajitas. Chilis? Get a steak and steamed veggies.
13: Eat nutrient-dense foods: Focus on getting a variety of nutrients from whole, unprocessed foods. These types of foods are usually more nutrient-dense and will help support your fitness goals.
Think beef, chicken thighs, eggs, berries, leafy greens, avocados, citrus fruits, brussels sprouts, oats, brazil nuts, etc.
14: Prioritize protein: Make sure you're getting enough protein in your diet. This will help repair and build muscle tissue after a workout.
I aim for 1 gram of protein per pound of my bodyweight. Hit your protein goal with greek yogurt, eggs, chicken, beef, tuna, whey protein, and find a healthy protein bar option.
15: Get a reusable water bottle: Staying hydrated is important for overall health and fitness. Invest in a reusable water bottle to make it easier to stay hydrated on the go.
I was always a nalgene guy but I recently got a water bottle that holds 64 oz. It is probably a placebo effect but it seems to make getting in a gallon of water per day easier for me.
16: Have a plan for the gym: Don't go to the gym without a plan. Know what exercises you're going to do and how many sets and reps you'll complete. You can literally google "workout plan" and find some decent options.
Find a good plan and stick with it! Check out one of my workout subscriptions or grab my "Leaner and Stronger in 4 Weeks" ebook.
17: Give yourself some grace: Don't beat yourself up if you have a less-than-perfect workout or indulge in a treat. Remember that it's okay to have off days and that progress takes time.
Hear me out: Do not use off days, bad weekends, injuries, or setbacks as an excuse to quit. Brush yourself off and keep going.
18: Run sprints once per week: Incorporating sprints into your routine can help improve your overall fitness level. Try running sprints once a week for a quick and effective way to burn fat and build muscle.
My favorite sprint workouts are 10x100m sprints or 15x40 yd hills sprints. Hit a really good dynamic warm-up, do some build-ups, and then sprint your distance and walk back to the start as rest.
19: Set specific goals: Make sure your fitness goals are specific, measurable, attainable, relevant, and time-bound. This will help you stay on track and motivated.
Write your goals down. Tell a friend. Document on social media. I have had goals that I have wanted to quit on but something about others knowing keeps me going!
20: Do extra: Don't be afraid to push yourself and do a little extra. Whether it's adding an extra set to your strength workout or doing some extra core exercises.
On the final set of each exercise, always push for a few extra reps. If the exercise calls for 12 but deep down you know you can do 15... go for it!
21: Keep a variety of healthy snacks on hand: fruit, vegetables, nuts, seeds, and protein bars, and make them easily accessible for a quick and healthy snack option.
Have some options that travel well like tuna pouches, protein bars, individual yogurt cups, etc.
22: Incorporate plyometrics: Add box jumps, split jumps, and plyo push-ups into your strength training routine 2-3 times per week and gradually increase the intensity and complexity as you become more comfortable with the exercises.
Kettlebell swings + split jumps are one of my favorite quick workouts to get a lot of bang for my buck!
23: Share your fitness journey: offer support and encouragement, celebrate the successes of others, and be a role model to inspire and motivate others to work towards their own fitness goals.
This is the beautiful part of social media and I think you would be surprised to know how many people you could inspire. Will there be haters? Yes. But if you help one person and it holds you accountable, it's always worth it.
24: Keep Showing Up: It will be hard to stay consistent but the more times that you show up when you don't feel like it, the more you solidify the habit.
Be a dog when it comes to training. Have the mentality of attacking workouts and crushing goals. Let that tenacity bleed into everything else that you do!
There you have it! 24 tips to help you crush your goals this year. Let's do this thing.
-Ben
Check out my "About Me" page for more on my fitness and career journey!