The 5 Golden Rules of Fitness

Golden Rules of Fitness For Golden Results

If you want to reach your fitness goals, then you need to dumb it down to the simplest levels. Stop worrying about the best diet or workout and focus on the foundations of fitness. In this article, I’ll lay out The Golden Rules of Fitness so that you can get results now.

The 5 Golden Rules of fitness offer a comprehensive framework for achieving your health and well-being goals. The first golden rule is goal setting, and it’s essential to set SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. This principle applies not only to your fitness journey but also to other aspects of your life. Setting clear and actionable goals is a proven strategy for success. A well-defined action plan follows, allowing you to break down your end goals into manageable tasks that you can work on regularly. Whether you’re a student or an employee, this rule applies to your daily work and fitness routine, helping you stay on track and motivated. Effective time management is key for both short-term and long-term goals, ensuring you allocate time for good deeds, work, couple training program, and relaxation. By adhering to these golden rules, you’ll pave the way for success, reduce stress, and promote mental health, ultimately leading to happiness and satisfaction in all you do.

Rule 1: Get 7-9 Hours of Sleep

Simply put, if you don’t get enough sleep you can kiss your results goodbye. Several studies have proven that if you’re trying to lose weight, gain muscle, or get in shape getting enough sleep is essential. They found that participants who didn’t get enough sleep saw as much as a 50% decline in results.

When you sleep that is when your body is going through the biological processes that give the results you’re looking for. Most people think they need to hit the gym harder, starve themselves, or a combination of the two. The truth is, however, that most people need to hit the hay earlier and longer.

Rule 2: Hit Your Calorie Goals

Calories are one of the foundational blocks of getting fitness results. No matter what your goal is, if your body isn’t getting the right levels of fuel, then you can kiss your results goodbye. Your body isn’t a magician and if you want to lose fat, gain strength & muscle then you need to make sure that’s possible. Would you try and run your car on empty? Of course not! Always remember: food is fuel!

Rule 3: Hit Macronutrient Goals

If you have mastered the art of calorie counting this is just a progression to that. Getting in the right levels of protein, carbohydrates, and fats will not only accelerate you to your goals but also help you look amazing. Protein is the most important of the three because your body can’t make it and it’s essential for a healthy metabolism. Without getting protein in your body will not be able to make more muscle mass. If your goal is weight loss protein becomes doubly important because it burns calories just by eating it! You read that right, just by eating protein, you burn 25% of its calories just through digestion.

Rule 4: Drink Enough Water

This should come as a surprise because I think we all feel like we need to drink more water. However, did you know that 75% of Americans are chronically dehydrated? That’s a lot of people!

Nevertheless, 75% of your muscles are water, and in a past post, I mentioned how water is essential for fat loss results. Being dehydrated has other negative side effects such as lightheadedness, low energy levels, headaches, and a laundry list of other ailments. I think it’s pretty clear that going without water is fitness suicide.

Rule 5: Have Fun!

If it’s not fun you’re not coming back. It’s that simple. If you sit in the gym parking lot for minutes on end dreading walking in and working out, then at some point you will stop. Workouts are supposed to be enjoyable, it’s not always going to be fun, but there has to be some level of enjoyment. Without enjoyment, you will not be able to show up and push yourself on the days that really matter.

So what you need to do is try different exercises and workouts to find something that you know you can stick to long-term. Try something new and get out of your comfort zone because that’s what getting better is all about. You might be surprised to find a type of exercise that is actually really fun.

My own personal example is that as a bodybuilder we mainly work strictly with dumbbells and barbells. This can get really boring over time. Thankfully, because I became a personal trainer I learned a lot about kettlebell workouts. At first, I thought they were incredibly stupid and useless, but as I trained more and more I found the opposite is true. Now I incorporate kettlebells into my routine frequently, not because they give the best results but because I truly enjoy the challenge they give me.

That’s what this section is about to find something you enjoy, challenging yourself, and learning to love the challenge. You’ll thank me later!

One Rule at a Time

If you’re going to try and implement these golden rules of fitness, then my suggestion for you would be to try one at a time. You don’t have to go changing everything at once to get results. If you add just one of these rules into your life you can start seeing results immediately. The golden rules of fitness are the foundational habits I found that got me to where I want to go. I hope they can help improve your life as well!

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Fitness golden rules graphic