We’ve all been there: You’re hitting the gym regularly, eating clean, and doing everything you think you should be doing, but your progress has stalled. It’s frustrating and can make you start to question everything you’re doing. That’s when it’s time to take a step back, breathe, and get back to basics. No fancy supplements, no complicated routines—just the tried and true fundamentals that work every time.
Inspired by insights from fitness expert Marcus Filly, let’s break down the essentials you need to focus on to reignite your progress. If you’re feeling stuck, overwhelmed, or just in need of a reset, these simple, actionable steps will help you get back on track and keep you moving forward.
1. Progress Your Training: Lift a Little More Each Time
One of the most effective ways to ensure you’re making progress in your fitness journey is to track and objectively measure your workouts. This means keeping a record of what you’re lifting, how many reps you’re doing, and striving to improve those numbers over time.
It’s simple: Each week, aim to lift five pounds more than last week or add one or two extra reps. By progressively overloading your muscles, you’re signaling to your body that it needs to get stronger and adapt. This doesn’t mean you have to go all out every session, but it does mean you should be consistently challenging yourself.
Start small, be consistent, and those incremental gains will add up to significant strength improvements over time.
2. Prioritize Protein: Fuel Your Muscles for Growth
Protein is the building block of muscle, and without enough of it, your body simply can’t repair and build the tissues that get broken down during exercise. The general guideline Marcus suggests is straightforward: Eat your body weight in grams of protein each day. For example, if you weigh 150 pounds, aim to consume 150 grams of protein daily.
You don’t have to overcomplicate it—protein from any source counts, whether it’s from a chicken breast, tofu, or even the small amounts found in vegetables. This might seem like a lot at first, but once you start paying attention, you’ll find it’s easier than you think to hit that target.
Protein doesn’t just help with muscle repair; it also keeps you feeling full, which can aid in fat loss by reducing unnecessary snacking.
3. Track Your NEAT and Increase Movement: Every Step Counts
NEAT, or Non-Exercise Activity Thermogenesis, refers to the energy you burn through daily activities outside of your structured workouts. This includes things like walking, fidgeting, or even doing household chores. Tracking your NEAT can give you a more complete picture of your daily energy expenditure and help you find areas where you can increase your movement.
Marcus recommends aiming for 8,000 to 10,000 steps per day, which equates to about 90 minutes of walking. Don’t worry—you can break this up throughout your day. A 10-15 minute walk after each meal, plus a longer 30-minute walk in the morning or evening, can easily get you there.
If you’re not already tracking your steps, consider investing in a simple pedometer or using a smartphone app to monitor your movement. By consciously increasing your NEAT, you’ll boost your overall calorie burn and keep your metabolism humming along.
4. Make Bedtime a Non-Negotiable: Prioritize Sleep for Recovery
Sleep is often the first thing to be sacrificed when life gets busy, but it’s also one of the most critical factors in your fitness success. Getting 7-8 hours of sleep each night is ideal, but consistency is just as important as the total hours slept. Going to bed and waking up at the same time every day can drastically improve the quality of your sleep and help regulate your body’s internal clock.
Sleep is when your body repairs itself, and without adequate rest, your muscles don’t have time to recover and grow. Additionally, lack of sleep can lead to increased hunger and cravings, making it harder to stick to your nutrition goals.
Make your bedtime routine a non-negotiable meeting with yourself. Your body and mind will thank you, and you’ll see the benefits in your workouts and overall energy levels.
5. Track Your Body: Use the Scale as a Tool, Not a Judge
The scale is often seen as the enemy, but it can actually be a powerful tool when used correctly. Tracking your body weight regularly gives you feedback on whether your calorie intake aligns with your goals. If your weight is stable over a month, you’re likely at maintenance calories. If it’s increasing, you’re in a surplus, and if it’s decreasing, you’re in a deficit.
However, remember that your weight is just one piece of the puzzle. How you feel, how your clothes fit, and your performance in the gym are all important indicators of progress. Use the scale as a guide, not the sole measure of your success.
Once you’ve established a rhythm with your training, protein intake, and movement, tracking your body weight can help you fine-tune your nutrition. Adjust your calorie intake based on what the scale and your body are telling you, and you’ll be well on your way to achieving your goals.
Fitness Basics that Work Every Time: Keep It Simple, Stay Consistent
When progress stalls, it’s easy to get caught up in the latest fitness trends or search for a magic bullet. But as Marcus Filly emphasizes, it’s the basics that work every time. By focusing on progressive training, prioritizing protein, increasing your daily movement, getting consistent sleep, and tracking your body, you’ll build a solid foundation that will support your long-term fitness goals.
If you’re feeling overwhelmed, just remember: Keep it simple, stay consistent, and the results will follow.
Take control of your fitness journey today by embracing these basics—you’ll be amazed at the progress you can make when you stop overthinking and start doing.
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This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.