#36 - Getting Back Into Fitness: How To Look Great, Perform Better & Live Longer

Welcome back to The Iron Sights Podcast! In this episode we're talking all things fitness & getting back into shape. After 25+ years as a coach, I've found that all fitness goals fall into 3 categories: Aesthetics, Performance & Longevity. I call this the triangle of awareness. When it comes to getting back into fitness, the first step is always to bring awareness to which category aligns with your personal goals. Are you getting back into fitness to improve your Aesthetics, Performance or Longevity? This awareness will clarify your why, supporting your effort and commitment to your program.

Most of us go through phases of going to the gym, lifting weights and prioritizing our health & well being but it's normal for people to fall off and go weeks, months or even years without training. This episode kicks off discussing the exact reasons most of us fall off: busy schedule, travel, starting a family, health complications or pure laziness. But, what happens after people fall off a healthy routine is inevitable...

After getting out of shape, people go through a psychological disconnect which can cause self-confidence issues, anxiety, significant weight gain (or loss) and a lack of self worth. This on/off cycle causes individuals to reach a turning point where they look in the mirror and have the honest realization that it's time to get back into fitness - that's what this episode is all about. JP and I discuss lessons we've learned with a combined 30+ years of coaching clients in the Health & Fitness industry and provide listeners with the direction, education and program to get you back on track with your health. We start with "EATS^2 + E" - the framework you will use to get back on track. This episode covers: exercise frequency, muscular adaptation, the muscle building signal, caloric deficit, mindset, diets & much more that will get you back into fitness the right way!

The Framework For Goal Achievement:

EATS^2 + E

EAT = Eat Real Food
S^2 = Sleep & Stress Management
E = Exercise

Timestamps:

00:00 Intro
00:32 Episode Starts
01:26 Reasons You Stopped Working Out
10:07 The Benefits of Quality Coaching
11:40 The 3 Fitness Goals People Want
23:40 The Framework For Achieving Your Goals
28:39 Individualized Diet Plans
35:14 Sleep & Stress Management
41:43 Exercise Essentials
46:51 What A Good Coach Will Tell You
51:05 The Best Strategy For Starting From Zero
56:52 The Correct Frequency For Exercising
58:08 The Benefits of Resistance Training
1:02:52 The Focus of Red Dot Fitness
1:05:34 White Belt vs. Black Belt S***
1:10:13 Pros & Cons of Bodybuilder Training
1:14:58 Understanding Neuromuscular Adaptation
1:19:56 The Muscle Building Signal
1:22:56 The SAID Principle
1:27:36 What Happens When Starting An Exercise Program
1:34:13 Undereating & Overtraining
1:38:37 The Key Takeaways