How to CRUSH your fitness goals, in under 2 minutes. 10 tips from Gabe Tuft.
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Here’s the tips!
These are 10 of the best fitness tips to achieve your goal! Gabe has condensed his biggest secrets and strategies into the quick, two minute video above. Here’s the recap:
Fitness Tip #1: Know what it is you want to look like
Find an avatar, someone you look up to or find inspiring for your fitness journey. Take that picture, print it out and stick it somewhere that you’ll see every day. Maybe it’s the lock screen of your phone or your computer desktop background. Put it in as many places as you need to be reminded of your ultimate goal.
Fitness Tip #2: Know your why
Your WHY is your emotional attachment behind everything you do and your driving force for completing your fitness program. It’s gotta be heart felt and deep. Simply wanting to lose 10 pounds to fit into a new pair of jeans isn’t going to cut it. Your why must have a bigger purpose for you. Where you always the “fat kid” growing up? Is your marriage rocky and you want your spouse to be attracted to you? Do you want to show your children that you’re an example of finishing what you start? THOSE are great examples of WHY’s with emotional attachments.
Fitness Tip #3: Know your macros
If you’re serious about making a change in your physical appearance, then you absolutely MUST eat for your fitness goals and have your macros calculated properly. This has to be custom for your body AND your specific goals. Luckily for you, each one of our programs does this. You input some variables like your age, height, weight, goal weight, gender, etc. and our formulas designed by co-founder and Master Sports Nutritionist, Priscilla Tuft, will give you custom macros (grams of protein, carbs, and fats) for each meal. This way you KNOW you’re on the right track and that all of your hard work in the gym will actually make a difference.
Fitness Tip #4: Know your meal frequency
Know how many times a day you should be eating. If you’re trying to lose body fat or gain muscle mass, you need to be eating 5-6 times a day. It’s smaller portions, more frequently throughout the day. If you shoot for 3-4 hours max in between meals, you’ll be in the right ballpark.
Fitness Tip #5: KNOW how to meal prep
Meal prep is when you take a day and prepare your meals for the coming week. You cook them all, you put them in tupperware-style containers and you put them in the fridge. This way you know you’re getting your exact macros with every meal and you’re saving money since you don’t have to eat out anymore. This involves understanding what foods you should be eating and knowing the macros in everything that you ingest. Get in the habit of using Google to search for, “Nutrition facts for XXXXX” and fill in the X’s with the foods that you’re eating. This way you know what portions to measure out.
Fitness Tip #6: Now take action & MEAL PREP!
Yes, this is repetitive but even though people know how to meal prep, for some reason they just don’t do it. So DO IT! Take massive action and schedule one or two times a week RIGHT NOW that you will commit to doing your meal prep.
Fitness Tip #7: Get on a fitness program…or at least have a game plan.
There’s thousands of fitness programs out right now that you can try. There’s no need to experiment, guess, struggle, and ultimately become frustrated when you don’t get results. The simple solution is to go with a company or program that you trust. In our case, we always recommend Body Spartan Programs (of course) but we also offer a 14-day free trial to our all access pass. You get access to EVERY program we offer and can try them all with unlimited access. 14-days is enough time to see serious improvements and to know if the program is working for you. So what are you waiting for?
(Shameless plus, we know, but we believe in our programs)
Fitness Tip #8: Replace negative with positive
Replace the negative incoming messaging with positive messaging. In other words, be mindful of the media you ingest. If you’re constantly seeing negative posts on social media, cut out or remove those friends/followers and replace them with people or accounts that spread positive words. Same goes for TV. It’s loaded with garbage that feeds your subconscious with fear and negativity. If you remove that and replace it with positive items like motivational videos, motivational podcasts, etc. – you’ll immediately start to see a positive response in everything that you’re doing. This includes your outlook on your fitness goals and your overall determination and drive to cross that finish line!
Fitness Tip #9: Get an accountability partner
Having someone to hold you accountable for sticking to your program is incredibly helpful. This can be a training partner, a friend, a spouse, a sibling – whoever! Just find someone that has a similar mindset and goals and ask them to hold you accountable. MAKE SURE you aren’t relying on them for 100% of your motivation and accountability though. It’s your job and your responsibility to get it done, not theirs. Your accountability partner is there to help when and if they can.
Fitness Tip #10:
At the end of the day though, no one is going to take care of YOU except for YOU. You need to take full responsibility for your actions. You have to make the choice. You have to take the action. At the end of the day if it didn’t get done, there’s no one to blame except yourself. You are in full control.
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