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Numbers and stats are great
They give you a great idea of where you need to be in any area of life
And take away emotional judgement or mere opinions
When it comes to Fitness & Health
For myself it's 180- 200g of Protein a day
But a minimum of 160
For water it's 3 litres with a minimum of 2 and a half
And activity wise it's 10'000 steps and usually a workout of some description
I aim for 3/4 strength/ weight sessions a week to keep things solid then some cardio sessions after that
so there's no problem hitting the steps those days and then I have to watch them on rest days
especially if I'm not taking any sessions and doing a lot of laptop work
The key is to not have these numbers cause even more stress to your life
They are to help take away the stress, not add to it
Always remember,
It's what you do 80-90% of the time that's going to make the big difference in the long term
and that consistency is what will give you your best results long term
If you have no idea of the concept of calories in and energy expenditure
Then you should spend a good 6-8 weeks learning this stuff obsessively so you really understand it
^^^^^^ Yes, to learn something new it's best to consume as much knowledge as possible
and then be able to make your own judgements after that
And after this learning phase you will know how many calories in what foods
and how much movement you do day to day
At this stage if I'm having a rest day with no sessions I need to walk for at least 45 minutes to hit the 10'000
The rest of the steps I will get from just walking about doing bits and bobs
If you are really serious about making big changes this year then this will make things so much easier for you
and something that will stand to you long term
So today will be week 1 of 2020 in the books so I hope you have taken the steps necessary towards your goals
If not, or you feel you need extra help, then read the PS below
Think Big And Kick Ass
Darragh
PS
Whenever you're ready,
1 - If you want a bit of inspiration to get you going this morning then be sure to check out this link
https://www.dutchysfitness.com/success-stories
2 - Every month we open the doors to our now famous 6 Week Transformation Program for people to get started on their fitness journey.
If you would like to get started then just reply to me here with "6 Week Program" and I will get back to you ASAP and we can see if it's for you.
3 - We also offer more private coaching in our Get Lean Project so if you would like to take things to another level then reply to me with "Private Coaching" and I will get back to you.