I learned everything I know about getting in shape from the movie, “50 First Dates.”

I don’t care what everyone says! It’s a tremendous movie.

You’ve got comedy. Romance. Hawaii. The timeless dynamic between Adam and Drew. What more could you ask for?

If you’ve never seen it, first go do that. It will only take you 96 minutes.

Once the ending credits pop up, come back here. I’ll wait.

Oh what? You’re too busy for 96 minutes of greatness? Okay, fine.

Here’s the premise straight from Wikipedia:

[50 First Dates] follows the story of Henry, a womanizing marine veterinarian who falls for an art teacher named Lucy. When he discovers she has amnesia, and forgets him when she falls asleep, he resolves to win her over again each new day.

What the heck does this have to do with fitness? Here’s what.

Adam and Drew developed a magic relationship in just 50 days by doing the same thing over and over.

To get in shape, you need to do the same things over and over.

Simple enough, right? If we agree that assumption is true, we’re left with only two variables to solve for:

What are the things you need to do to get in shape?
How can you do those things in a way that doesn’t make you hate your life or me?

Let’s get to it!

(**Estimated read time - 13 minutes. It’s a long one, but I think you’ll get a lot out of it).

Top ten ways to get in shape.

1. Strength train

My Pop Pop Al was a weight loss legend. He once lost 25 pounds in one day.

I swear on my life, he did. How, you ask?

He was working down in the coal mines, minding his own business, when a broken elevator chopped off his leg. Boom, 25 pounds lighter in an instant.

That’s a gory yet true example to convey this point - when getting in shape, the goal is not to lose weight. The goal is to lose fat.

How do you lose fat while maintaining as much muscle as possible? 3 ways:

Strength train
Sleep
Eat enough protein

How should you strength train? Here are some keys to keep in mind:

Prioritize compound lifts that train a lot of muscles at once. Think squats, lunges, deadlifts, push ups, and rows. Spend most of your time doing these and don’t get distracted by bicep curls or calf raises.

Lift with the proper intensity - Most of your sets should be challenging. How do I define challenging? You stop the set 1-3 reps short of failure. This means that if you can do 20 bodyweight squats before collapsing into a heap, stop your set at rep 17, 18, or 19. There is no need to go to failure.

Practice good technique. Use a controlled tempo, lift through a full range of motion, and don’t use more weight than you can handle. If you’re not sure about your form, double check with the YouTube God of Exercise Form Videos, Scott Herman. Seriously, if you’re not sure how to do an exercise, google “How to [insert exercise], Scott Herman” and he’ll have a video for you.*

* If you’d like personalized feedback on your form, take a video on your phone and email it to me at solokasfocus@gmail.com. I’ll give you tips to make sure your form is safe and effective. For free, of course, because we’re such great pals and I want to help you.

What to do for 50 days - Strength train for 30-60 minutes 3x/week. Follow one of these programs here (courtesy of “Nerd Fitness”) or perform this routine:

This warm up
Goblet squat - 3 sets of 8 reps
Reverse lunge - 3 sets of 8 reps
Dumbbell press - 3 sets of 12 reps
Dumbbell row - 3 sets of 12 reps
Side plank - 2 sets of 30 seconds
Dumbbell bicep curl - 2 sets of 15 reps

Don’t have access to weights? Give this one a shot.

2. Sleep well

I’m not going to lie to you guys. Getting in shape is hard.

For some it may be a 5/10 on the suck scale, for others it may be an 8 or 9. Whatever your number is, getting your sleep dialed in will reduce that number by 2.

If you get enough sleep, you’ll have lower hunger, better workouts, and less stress. Everything will feel easier.

How do you sleep well?

Get consistent - Start a consistent sleep schedule by going to bed and waking up at about the same time every day.
Give yourself time to unwind - Create a relaxing bedtime routine that includes activities like reading, gentle stretching, or deep breathing to signal your body it's time to wind down.
Set yourself up for sleep success - Make your sleep environment comfortable and conducive to rest by keeping your bedroom dark, quiet, and at a comfortable temperature.
Get your body prepared - Limit screen time before bed and avoid caffeine, alcohol, and heavy meals close to bedtime.
Cut off caffeine - Have your last sip of caffeine at least 6 hours - and preferably closer to 8 or 10 hours - before going to bed.
Make yourself tired - Regular exercise can also promote better sleep, but try to finish exercising a few hours before bedtime.

Sleep gets overlooked because it’s boring. Don’t neglect it - quality sleep is the foundation for getting in shape without feeling miserable or hungry all the time.

What to do for 50 days - Get 7-9 hours of sleep each night. Follow the tips listed above and manage your caffeine intake to make sure you get quality rest.

3. Drink water

The amount of people I meet that refuse to drink water astonishes me. It’s easy, free, and painless.

The benefits of staying hydrated include:

Improved Cognitive Function: Dehydration can impair cognitive function, concentration, and mood. Drinking water helps keep your brain sharp and focused.

Physical Performance: Proper hydration is crucial for optimal physical performance. It helps maintain endurance, strength, and coordination during exercise.

Digestive Health: Drinking water aids in digestion by helping break down food and promoting the movement of waste through the digestive tract.

Healthy Skin: Proper hydration can contribute to healthier, glowing skin by maintaining its elasticity and preventing dryness.

Detoxification: Water supports the body's natural detoxification processes by flushing out waste products and toxins through urine and sweat.
Joint Health: Adequate hydration helps keep joints lubricated, reducing the risk of joint pain and stiffness.

Weight Management: Drinking water before meals can help you feel fuller, potentially reducing overeating and aiding in weight management.

All of that, just from drinking some silly water.

How much water should you drink? Enough to make your pee light yellow to clear. Don’t get lost in converting ounces to liters or any of that nonsense. If your pee is clear, you’re in the clear.

Does coffee count? Yes. Even though coffee is a diuretic, it's a myth that it dehydrates you. Any calorie free beverage works great.

If you’re interested in learning more about hydration, check out a my recent article below:

50 Shades Of Yellow - How To Drink More Water And Why It Matters

What to do for 50 days - Drink enough water to make your pee light yellow or clear for 50 days. If you never drink water, start by drinking a glass first thing in the morning and before every meal.

4. Walk

Just like sleep, people profoundly underestimate the benefits of walking because it’s boring. Especially if you’re starting from zero, walking consistently is one of the best ways to get in shape fast.

Think about your typical day. You sit on the drive to work, at work, for lunch, on the drive back home from work, while watching T.V., and then go to bed.

Squidward is far more active than your average joe.

Most of us - unless we proactively plan for it - can go the whole day without any physical activity.

A few benefits of walking include:

Heart Health: Walking is one of the best ways to prevent risk of the most common killer worldwide, heart disease. It improves cardiovascular health and lowers the risk of heart diseases.

Weight Management: Walking is a sneaky calorie burner, helping you stay active without worrying about the time, energy, or puddles of sweat that a more demanding workout requires.

Joint Friendly: It's like a low-impact dance party for your joints—walking keeps them grooving smoothly and increases blood flow, reducing pain and improving recovery.

Brain Boost: Walking can be an effective brainstorming session, sparking creativity and improving cognitive function.

What to do for 50 days - Walk for at least 30 minutes each day. You can do one 30 minute walk, three rounds of ten minutes, break it up however you’d like. More is better - if you can make time for 90 minutes or 2 hours, go for it.

5. Eat fruits and vegetables

When trying to change your diet the key is to focus on adding rather than subtracting. Instead of making a goal to eat less Reese’s or Margaritas, add more of the healthy stuff.

Particularly, focus on eating more fruits and vegetables. All fruits and vegetables are healthy, high in fiber, and high in micronutrients. If you can eat a serving of fruits and veggies at every meal, you’ll have less hunger and better health.

Some, like dark leafy greens and berries, are especially awesome, but don’t major in the minors. Find the ones you like best and go to town.

For more on the benefits of eating fruits and veggies, read my article here. If you shiver at the word “broccoli” and hate produce, learn how to sneak them in here.

What to do for 50 days - Eat at least 5 servings of fruits and vegetables (combined) each day. More is better.

6. Eat protein

The majority of folks I talk to are under eating protein. Not just by a little. By a lot. Why is this a problem?

A high protein diet is your ticket to getting in shape without feeling hungry all the time. It will allow you to build more muscle in a strength phase and lose more fat during a fat loss phase.

If you’re not eating enough protein (we’ll get to what “enough” means in just a sec), you’re leaving these benefits on the table:

Feeling fuller for longer after meals
Feeling more satisfied after meals
Improved recovery from workouts
Increased bone density and healthier joints/tendons/ligaments
Higher rates of muscle protein synthesis. (This is just a fancy way of saying your body shifts into muscle building mode after you eat protein).
Boosting your metabolism (In the short term, by a little. But still).

I can’t stress this enough - if you need to lose weight and aren’t eating enough protein, you’re shooting yourself in the foot. Just after making sure your calories are in check, this needs to be your top diet priority.

How much protein should you eat? Keep it simple - 1 gram of protein per pound of bodyweight. If you weigh 200 pounds, eat 200 grams of protein.

If you have a lot of weight to lose, use 1 gram per pound of ideal body weight. For example, a 400 pound guy wouldn’t need 400 grams of protein but may shoot for 250-300 grams.

For a list of high protein foods, check out my article here

P.S. - For you vegans/vegetarians, you don’t need to eat meat to eat enough protein. It makes it more challenging and will require more thought, for sure, but it’s possible.

What to do for 50 days - Eat 1 gram of protein per pound of body weight across at least 3 meals spread throughout the day. For best results, use a food scale and track your intake in an app. For good results, estimate as best you can using the “hand portion” method.

7. Practice mindfulness.

If you’re with me so far, congratulations! Committing to the first 6 habits on the list will transform your health.

However, Number 7 will make or break your results. You can sleep well, eat well, and shovel down every last stalk of broccoli and still struggle to see results if you don’t get one this tricky bugger under control:

Stress.

Uncontrolled levels of chronic stress can make you sicker, fatter, and sadder. Chronically high stress levels will increase your risk of nearly every disease.

High levels of cortisol - the “stress hormone” - are linked to:

High blood pressure
Heart disease
Stroke
Obesity
IBS
Chronic Headaches
Diabetes
Depression and anxiety
Dementia

If that’s not enough to get your attention, check out this lecture about the dangers of constantly feeling stressed. The lecturer, Dr. Robert Sapolsky, is a Stanford professor and a savant on human biology/neurology. I highly recommend all of his stuff.

Why Zebras Don’t Get Ulcers

I bet you’re thinking, “Gee, thanks John, you big dummy. That list stressed me out even more! Why would you do that to me?”

You’re right, reading about the harmful effects of chronically high cortisol is not an effective way to lower stress. But we have a few tools at our disposal to manage stress.

Deep Breathing: Practice deep, slow breaths to calm your mind and body.
Exercise: Move your body regularly to release stress-reducing chemicals.

Meditation: Spend a few minutes each day to quiet your mind and relax. You can combine this with deep breathing for an extra boost. Give it a shot, even if you hate it.

Time Management: Break tasks into smaller steps and prioritize what's most important.

Eat A Healthy Diet: Eat balanced meals with nutritious foods to support your well-being.

Sleep Well: Aim for 7-9 hours of sleep each night to recharge your body and mind.

Social Support: Connect with friends and family to share your feelings and get support.

What to do for 50 days - Take 5 minutes each day to focus on your breathing and relax. Breathe in for 3 seconds and out for 6. Shut down your work emails/tasks at least one hour before bed.

8. I was going to make this a top ten list

9. But those 7 are the most important

10. Focus on those. Don't stress about the rest

How can you make these things a habit without hating your life or me?

Getting in shape without hating your life is where the science of fitness becomes an art. To get in shape, what you need to do is black and white:

Eat more of the good stuff
Eat less of the not so good stuff
Drink water
Move more
Sleep
Recover

To stay in shape, you need to find ways to make these habits enjoyable (or, at the very least, tolerable) and sustainable.

That’s how you win the long game! But it’s not easy. The farthest thing from it, actually.

It’s why so many people lose weight but can’t keep it off. It only takes a few months to lose a lot of weight, but it takes ten years of consistent hard work to keep it off for ten years.

There are no one-size-fit-all-solutions to staying in shape. If there were, we wouldn’t have 2/3rds of the U.S. population struggling with being overweight or obese. Also, I wouldn’t have a job.

But after working with hundreds of people, patterns start to emerge. Here are the 4 tools that have worked best for my clients.

1. Come up with a conscious eating plan

I love the way Ramit Sethi, an author and finance expert, tells us to spend money.

His approach is centered around creating a “Conscious Spending Plan” to identify how much you’re spending and in which areas.

Then, his advice is to “spend extravagantly on the things you love, but I cut way back mercilessly on the things you don't.”

For example, he drives a 2005 Honda Accord but flies first class and stays in 5 star hotels when he travels.

My most successful clients take a similar approach with their diets. No, you don’t need to track your food in a spreadsheet. But bringing mindfulness to your food choices - as opposed to mindlessly sucking down a hundred Krabby Patties - goes a long way.

This may look like enjoying pizza on Friday nights with the family but passing on the cupcakes that don’t even look that good at the office. Or getting hammered at your best friend’s wedding but sticking to only 2 beers when watching the game.

The idea is to let go and enjoy it when it counts, and moderate when it doesn’t. If you can do that with your food, you’ll have an easier time staying in shape while still enjoying all of the wonderful food and experiences life has to offer.

2. Set clear goals

I often think to myself, “I must be an idiot. For over 13 years, I have picked up iron only to put it down again. Over and over and over again. With enthusiasm.

What is wrong with me?”

When I think about how much time I’ve spent lifting weights in my young life, I’m surprised that I haven’t gotten burned out. The reason I keep coming back is that I always dangle a new carrot in front me.

Some examples:

Last fall, my goal was to run 10 miles in a row while maintaining my strength
Last spring, I wanted to get below 12% body fat
Currently, I’m focused on getting my deadlift back to at least 450 pounds by Thanksgiving.

Arbitrary goals, really. 10 miles, 12%, or 450 pounds don’t mean anything special. But a strong goal acts as the guiding star to keep me on track.

Once you set clear targets, you know what the end goal is. You’re able to stay focused and hold yourself accountable.

It doesn’t matter what goal you decide on. Pick one, set a deadline, and come up with a plan to make it happen.

3. Reflect on your why

I’m a big fan of the “5 Why Method.” The idea is simple - when you’re faced with a problem or decision, ask yourself “why” 5 times. The goal is to cut through the superficial reasons and get deeper.

For instance, if you decide to get in shape, it may look like this.

Why #1 - Why do you want to get in shape? To lose fat and look better.
Why #2 - Why do you want to get in shape? If I look better, I’ll feel more confident in my own skin.
Why #3 - Why do you want to get in shape? If I have more confidence, I’ll have more energy and focus for my work, family, and friends.
Why #4 - Why do you want to get in shape? If I show up with more energy and focus, I’ll develop stronger professional and personal relationships.
Why #5 - Why do you want to get in shape? If I’m able to advance in my career and be the best version of myself for my friends and family, I’ll feel fulfilled and content. I’ll know, deep down, that I’m doing all I can to support the people I care about.

You get the idea. Whatever your true “why” is, spend some time reflecting on its importance.

Remember, goals like “grow my biceps” or “get a six pack” are not at the core of why you want to change. Thinking about mental health, energy, quality of life, family, and relationships will get you on the right path.

The deeper you’re able to get, the more likely you are to stay the course when the process gets tough. And it will get tough.

4. Accept that it’s not always easy

It’s early June in New Jersey. Hot and humid, the cicadas humming drowned out by “Eye of the Tiger” blasting from my iPod speaker.

(Rocky training montages were my pre-workout.)

My dad walks into the garage to get some water from the second fridge. He snags the Poland Springs, takes a look over at me adjusting my weights for the next set, and says, “If it was easy, everyone would do it.”

As most 16 year olds do, I did my best to ignore every word that came out of my parents’ mouths. But this sage wisdom stuck.

I think about those words from my dad a lot because they encapsulate the true reward of getting in shape. Looking and feeling better is always a plus, but that’s not the point.

When you put in the work to get in shape, you confirm that you’re the type of person that gets things done. That you have the drive, tenacity, and discipline to not only make the hard choices and get uncomfortable, but to do it again and again.

And when you carry over that work ethic into other parts of life - your career or family, perhaps - that’s a double whammy.

Sure, looking and feeling better is a plus. Getting healthy and reducing your risk of heart attack, Dementia, and diabetes never hurts.

But earning the self-assuredness that you can set your sights on a goal and accomplish great things, even when it’s hard? That’s the ultimate prize.

Thank you for your time and talk to you again soon :-)

John

3 Steps You Can Take

Apply for coaching - If you’re ready to start, you can sign up for a free chat with me here. Best case, you change your life. Worst case, you leave with some new ideas of how to get started.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here. Also free, also weird (sometimes).
Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
Bonus - Hold up, why should you trust me? Because:
- I’m a Doctor of Physical Therapy (I’ll bleed Duke Blue ‘till I die, the cause of which will likely be from their basketball team breaking my heart in March).
- I’ve been a personal trainer for 6 years and have helped hundreds of people get in shape. Some proof here.
- I talk the talk because I walk the walk.

Sources:

https://www.precisionnutrition.com/calorie-control-guide-infographic

https://www.youtube.com/watch?v=D9H9qTdserM&t=1s&ab_channel=BeckmanInstitute

https://www.nerdfitness.com/blog/advanced-body-weight-workout-warning-this-will-kick-your-ass/

https://www.iwillteachyoutoberich.com/conscious-spending-basics/

https://www.mindtools.com/a3mi00v/5-whys

GIFS - https://giphy.com/