In an age of technology and virtual training, it’s so easy to forget what made us fit in the first place: healthy food, quality movement, dedication and high intensity discipline. Follow these 15 fitness laws to achieve optimal performance throughout your health and fitness routine.
15 Fitness Laws
Here are 15 fitness laws you need to learn, apply and repeat if you really want a badass body:
1. Eating right is 80% of the battle.
With today’s incredible online resources it’s easy to get distracted by all those health and fitness products and fancy weight loss diets out there. But no matter what your fitness goal is, you can’t go wrong with a well balanced diet of fresh food, cooked from scratch. And the fun part is you can eat plenty of it!
2. Start long-term and work back.
Set your main goal for the long term, then cut it down into smaller goals, easy to reach. For example, if you plan to run 5k in 3 months, start by setting a goal for this month, or this week.
3. It is impossible to get ripped “accidentally”.
The super fit and super lean women you see on Instagram work their ass off to look that way. It’s not genetics, but dedication responsible for that insane body!
4. You need to make SMART goals.
Here’s what SMART stands for (just to easily remember what a smart goal should look like): Specific, Measurable, Achievable, Realistic, and Time-bound. Got the idea?
5. A single exercise can reveal your injury risks.
Check out the NASM Overhead Squats Solutions Table, print it and ask a friend to analyze your body when you’re doing bodyweight squats. Your movements will indicate your body’s weak and strong areas. Then strengthen your body’s weak areas.
6. It’s worth investing in the right kit.
Once you’ve found a good workout, invest in the right fitness equipment. And this is not just an excuse to shop, it’s “an investment” because the right clothes will wick sweat away, stop chafing and make you feel fly. Most of them are totally wearable outside of the gym too.
7. Time is money, spend it wisely.
Instead of running one hour on the treadmill to burn 600 calories, why not lifting weights for 30 minutes to burn the same amount of calories?! You know, dynamic moves with free weights are the most efficient calorie-burning exercises.
The more intense the workout, the shorter it needs to be.
8. Peripheral heart action is the way forward.
PHA (peripheral heart action) is the ultimate fitness hack. It says that you can boost your metabolism and work your heart harder if you alternate between lower- and upper-body exercises. All there without spending more time in the gym; genius, right?!
9. Cardio first, weights after? No.
Try active rest instead of total rest to save time. Switch the total rest periods between sets with short cardio sessions (1-2 minutes) or full-body moves like pushups, squats, lunges.
10. Make weights work for you.
Work the biggest muscle groups first (back, chest, legs), then work your way down to isolated small muscles like biceps or triceps.
11. When it comes to weights, the more instability the better.
Free weights work your body in a more natural way without injuries. Machines isolate the muscles and neglect the supporting muscles, which can lead to injuries. When it comes to weight lifting, the more unstable the exercise is the better the result is.
Free weights > Cable machines > Fixed machines
12. Step away from the cardio machines!
An outdoor run is just so much better than a treadmill session. The uneven surface will strengthen your legs and the weather conditions will make your body work harder. You can even boost endorphins by 50% just by running outdoors.
13. Recovery is just as important as what you do in the gym.
Do 5 minutes of stretching at the end of every workout session. Don’t work the same muscle group 2 days in a row; rest at least 48 hours until the next workout for the same muscle group.
14. It’s not just about the way you look.
Fitness it’s not just about the way you look, it’s how it makes you feel. You’re strong, stress free, sleep well, have a lot of energy during the entire day and your skin glows; this is the real joy of being healthy, fit and toned!
15. See exercise as a treat, not punishment.
I don’t think there’s a person leaving the gym feeling worse than they did when they arrived at the gym. Yeah, a good workout really is a bless, so why treating it like a punishment?!
Grab your perfect running shoes, strap yourself into a sports bra with adequate support (your 50-year-old self will thank you) and start your fitness journey. You will be amazed what you can achieve living your life by these 15 fitness laws.