4 Ways To Put Fitness On Easy Mode
When I was 7 years old, playing Super Smash Bros on “easy mode” made me feel like a god.
I’d annihilate any character that approached me with the flick of the joystick. Even with one hand off the controls, shoveling down handfuls of Goldfish, I cruised to victory. I wasn’t good. I wasn’t even the most skilled player born on July 26th, 1996 in our household (my twin was a cheater). But when I switched the game to easy mode, I was unstoppable.
What if you could make your fitness feel the same way?
Hare are 4 Ways To Play The Fitness Game On Easy Mode
1. Set a “bedtime alarm”
Getting a good night's sleep makes everything easier.
When you snooze well, your body releases growth hormone. It helps muscle growth and burns fat. Poor sleep messes with this important hormone, making it harder to get in shape. Next, poor sleep increases the ghrelin, aka the "hunger" hormone. It also reduces leptin, aka the "fullness" hormone. This mix-up can lead to overeating, especially of the not-so-healthy stuff. And surprise, surprise – lack of sleep can make you less motivated to exercise and reduce focus.
A “bedtime alarm” tells you it’s time to shut it down and get ready for bed. Set it for 30-60 minutes before you’d like to go to bed. If you obey it like you do your morning alarm, you’ll have
Good sleep makes it easier to exercise, eat well, and stay on track.
2. Don’t eat a food if it has more than 3 ingredients.
The 3 Ingredient Rule encourages a healthier and more conscious approach to nutrition. The idea is simple: if a food has more than 3 ingredients, reconsider its place in your diet.
Three examples:
Potato - ingredients: potato. Pass.
Oats - ingredients: oats. Pass.
Goldfish - ingredients: ENRICHED WHEAT FLOUR, VEGETABLE OIL (CANOLA, SOYBEAN AND/OR SUNFLOWER OILS), SALT, SKIM MILK POWDER, YEAST, SUGAR, AMMONIUM BICARBONATE, SODIUM BICARBONATE, SPICES (ONION POWDER) AND MONOCALCIUM PHOSPHATE. Fail.
By embracing this rule, you'll gravitate towards whole, unprocessed foods. As a result, you'll steer clear of highly processed foods, making it a lot easier eat fewer calories and lose fat. This not only aids in weight management but also contributes to overall well-being. Diets rich in minimally processed foods reduce the risk of chronic diseases.
I am not suggesting you never eat foods that have more than 3 ingredients. To make it easier to stick to your diet, follow this rule for 80% of your food choices.
The 3 Ingredient Rule simplifies your diet and makes it easier to eat well.
3. Strive to be 1% better every day
Opting for steady improvements over hardcore efforts is a key to long-term success. 1% better every day might not sound like much, but little gains add up over time.
Here are some practical tips:
Don't try to lift maximal weights right away. Start with a reasonable weight that challenges you but allows for good form.
When it comes to cardio, add a few more minutes each week instead of attempting a marathon right from the start
Instead of overhauling your eating habits, focus on adding more healthy food to your diet.
Today, you will reap the benefits of the 1% rule by feeling better and having more energy, focus, and drive. Long term you set yourself up for healthy aging and the ability to maintain a high quality of life.
The 1% better approach lowers risk of burnout and creates habits that last.
4. Enter the gym and kitchen with a plan
Have you ever walked into a crowded, smelly gym without a plan? It’s the worst.
I can relate. I once got lost for hours driving through the mountains of West Virginia. I had no wifi and Google Maps stopped giving me direction. Trying to get in better shape without a plan is the same situation. (Except you won't be scarred for life by Take Me Home, Country Roads.)
Country roads, take me home to the place I belong.
West Virginia, mountain momma, take me home, country roads
It still makes me shiver.
Having a clear plan not only provides direction but also maximizes your efforts. Structure reduces decision fatigue and enhances consistency.
Some steps to get you rolling:
Pick or make a workout routine - Knowing exactly what you need to do when you get to the gym makes working out more fun. It also directs your efforts and minimizes wasted time.
Plan meals and snacks in advance - On a weekly basis, map out your meals and stock up on healthy foods. This helps you prevent impulsive decisions when willpower and energy are low.
(“Pssst….My “New Year’s Kick-Start” ebook contains a workout regimen and fat loss/muscle gain meal plans. It’s also 100% free:
You can pick up your copy below:
Hire a coach - Does it sound like way too much effort to do all of the above on your own? Outsource it to an expert (preferably one that is haunted by West Virginia. I’ve heard that it can build some serious character.)
I can’t overstate how much easier it is to stay on track when you have a plan. Sure, it sucks finding a workout plan and planning out your meals. But it’s worth it. Your future self will thank you.
A structured plan brings clarity and purpose to your fitness endeavors.
Where to start
How will you implement these easy-mode strategies to make your health goals a reality? If you need a hand to transform your fitness journey from an uphill battle to a seamless stroll, I’m the man for the job.
I’ve helped hundreds of people get in the best shape of their lives. I’d love for you to join the party.
And now’s the time, too. My coaching rates will be going up in February. So, for the next month, my coaching is the cheapest it will ever be.
You can learn more and/or sign up for your free game plan call below:
Keep those resolutions going strong this week,
John
P.S.
The other day Kelly and I had a life-changing cheeseburger at “Nancy’s Hustle” in Houston. If you’re a fan of meat and cheese and you’re in the area, you gotta make a stop.
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
Sign up for my newsletter - If you’d like to hear more, sign up for my mailing list here.
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.