As a fitness and nutrition coach I find that people who've been involved with fitness for a long time, been working out "on" and "off" for years (or even decades) and have tried numerous different programs - tend to over think things and make the process of losing their "Dad Bod" (i.e. losing fat while building muscle) more complex than it needs to be.
A confused mind doesn't do anything because it gets stuck in paralysis by analysis...
Have you ever asked yourself questions like:
- what's the best diet?
- what's the best macro split?
- what's the best meal timing?
- what's better I.F. or eating frequent meals?
- what supplements should I take?
- what's the best workout to follow?
- should I do cardio? if so, what kind, how how hard, etc.?
- what's the best training spit?
- is it better to workout in the morning or evening?
- what's the best exercises?
- how many sets and reps?
- what tempo should I lift with?
- when should I take a de-load phase?
- etc...
If you're constantly asking yourself these types of questions, guess what you're going to do?
- ABSOLUTELY NOTHING -
Because you'll be so confused that you won't even know where to start.
When you zoom out and clear your mind from all the clutter, there is really only 2 things you need to do... Eat Better and Move More...
That's it - it doesn't have to be anymore complicated than that.
For me I have 2 non-negotiable habits that I "MUST DO" every single day without fail...
#1 Every Day I Must Exercise!
This could be anything that moves my body - such as cardio, strength training, yoga, walking the dog, bike riding, body weight workouts at home, or whatever... Everyday I must break a sweat from exercise, even if it's just for 20 minutes!
#2 Every Meal Must Contain Protein & Veggies!
By eating natural unprocessed foods I provide my body with the nutrients it needs for optimal health and fitness, and by filling up on the good stuff, I naturally have less room for the bad stuff.
#3 (Bonus Tip) do steps 1 & 2 everyday no matter what!
Consistency trumps intensity. It doesn't have to be complicated, it doesn't have to be hard, you just have to make some form of progress every single day!
By doing this I've been able to lose my "Dad Bod" and maintain it without calorie counting, without macro tracking, without any crazy strict workout schedules, or any of that stuff - I simply enjoy eating healthy and exercising on a daily basis and I've been able to reap the results from keeping it simple and consistent.
If this sounds like the type of program that you'd like to follow, then I might be able to help you get started with a realistic action plan to get similar results for yourself.
