Fitness shouldn’t be another thing you feel bad about.
So today I want to take a few worries off your plate.
Think of it as a permission slip to stop overthinking things that don’t matter as much as you’ve been told.
Stop worrying about missing a week of workouts.
Even if you miss a week of training several times each year, it has no noticeable effect on your overall progress.
You may feel less “full” or “pumped up” right now, but nothing structural is changing. And even if you’re out for more than a week, regaining any lost strength or muscle happens relatively quickly.
Bottom line: if you miss a week for vacation or because you’re taking care of a sick child, don’t sweat it. And if you need help starting a rhythm, ,we have you,.
Stop worrying about eating that piece of cake.
There are no “bad” foods.
And it’s not just cake that gets a bad rap.
Unfortunately, fear around food is at an all-time high right now.
Just this week, I saw someone say don’t eat too much spinach or you’ll bleed the iron out of your body. 🤦♂️
Not only are these messages wildly inaccurate and unhelpful – they do you you feel like you did something wrong.
Nothing could be further from the truth!
Bottom line: you are not “bad” for choosing to eat a food. And if you’re feeling confused by all the diet noise out there, check out ours ,Healthy Eating Guide,.
Stop worrying about the perfect set and rep range.
You can make amazing progress with both high volume (up to 20+ sets per muscle) and low volume (as few as 3-4 sets per muscle).
Heck, even 1 set per week done to failure has shown improvements in strength.
The same goes for repetitions.
You can build muscle in anything from 5-30 reps as long as they are challenging!
Bottom line: if you’re not competing in a strength sport, a few challenging sets per week (at least 5 reps per set, close to failure) is all you’ll need. For most people, I’ll stick to the 6-15 rep range. Not because it’s a magic number, but because it tends to be the easiest to execute!
Stop worrying about rest periods.
I LOVE that this was a question I received from a reader because it highlights that they are thinking about recovery as well.
There is so much conflicting information out there that we should rest 2-3 minutes between sets to gain muscle mass. But with supersets we do the complete opposite. Thoughts?
Here’s the thing: both actually work.
A ,June 2024 study comparing supersets to traditional straight sets, found similar rates of muscle growth – but noted that supersets increase perceived effort (ie harder, probably because with less rest, you’re out of breath and muscles feel more tired!)
Bottom line: do whatever works for your schedule and your enjoyment of exercise. Supersets save time and add a cardio challenge. More rest helps you feel fresher for your next set – which is great for strength. Both build muscle just fine.
Stop worrying about whether you have the right workout gear.
If you’ve ever worried about whether you should use a machine vs. a dumbbell, a barbell vs. a kettlebell, or just your own body weight, let me put your mind at ease.
They are all wonderful.
You can use any of them to get amazing results.
Bottom line: The best tool is the one you have access to, are comfortable with, and are excited to use. We can figure out the rest from there.
Stop worrying about “optimizing” your protein intake.
Protein is important.
But if you move around 0.7-0.8 g/lb body weight, you’re already eating enough to support strength, muscle, recovery and satiety.
Well, I have clients who see huge improvements at even lower protein intakes (between 0.4-0.6 g/lb body weight).
What is this like in the real world?
For most people, that’s about 1-2 palm-sized servings of protein at each meal.
That’s all.
And certainly, moving to higher levels can have additional benefits in some unique cases. But these are the smaller tweaks around the edges, not the bulk of the impact.
Bottom line: 1 gram of protein per pound of body weight is an easy number to remember, but it doesn’t apply to everyone in general. Do your best to get a consistent source of protein with each meal and you’re in a great spot! 🙌
Stop worrying about the “perfect” exercise technique.
The truth is, there is a greater variety of safe and effective exercise techniques than most would lead you to believe. We all have slightly different bodies and anthropometry (proportions of arm, torso, leg length, etc.) A person may feel more comfortable squatting with toes straight ahead and a narrow stance. Another with the toes slightly pointed and a wider stance etc.
None of these are wrong.
We run into problems when we try to force people with different bodies to all move in exactly the same way. It doesn’t work that way.
The “best” technique is the one that suits the person, feels good, and allows them to express their best effort in the target areas.
Bottom line: Technique doesn’t have to be perfect – it has to be safe, repeatable, and effective. Everything that falls into this is great!
So what does it matter?
This is the part that gets lost in the noise.
What moves the needle the most it’s incredibly boring and incredibly consistent:
- Get enough sleep (7-9 hours for most people)
- Eating mostly balanced meals (with foods you enjoy)
- Move your body frequently (some low intensity, some higher intensity)
- Doing strength work a few times a week (near failure)
- Stay connected with people you care about
- Having a strategy for when life gets messy
The hard part is not learning the “right” way.
It cuts through all the noise so you can stay focused on the things that really work.
I hope at least one thing in here lets you take a breather and leave,
“Oh… Thank God. I can stop worrying about it.”
If you want help making all of this feel possible on a busy, real schedule, just hit reply. I am always happy to help.
-Riot police
