THE 80/20 RULE AND HOW IT SHOULD BE APPLIED BY PETER DAY
GUEST POST BY BE SPUNKI AMBASSADOR - PETER DAY.
You've Heard It Before ... So Why Not Use It? It gets thrown around in businesses and the workplace a lot. But the same principle applies to fitness.
20% OF THE CHANGES YOU MAKE WILL DELIVER 80% OF THE RESULTS.
The counter is also true - 20% of the 'miscalculations' will undo 80% of your good work. Binge weekends can be costly!
YOU DON'T NEED A PERFECT PLAN.
People often get caught up in trying to find the perfect strategy, or getting stuck on minor points around meal timing, supplementation, the 'best' weight split etc.
A plan is only as good as its execution.
The reason why I don't like giving someone new to the gym an in-depth training program with advanced progressive overload techniques and a highly calculated macro-nutrient diet vastly different from what they're already doing is because it's mentally exhausting to change SO much so quickly.
The plan is great, but it's very hard to execute when we can only focus on a few things at a time. The execution of such a detailed plan for a beginner has a high probability of them not being able to execute it properly. The plan is completely fine, but I am not giving them the opportunity to implement it. It would be wrong of me to do that, and our goal is for people to get sustainable results.
You need to work to your own strengths. What are you good at sticking to, and what are you bad at?
If you always miss cooking your dinner at night because you're too busy at work, buy prepared healthy meals. It's not quite as healthy, but at least it can be consistently executed.
WHAT ARE THE 20%'ERS?
This really comes down to what you're trying to achieve, but here are the big hitters, and they won't change:
- Sleep More
- Move Daily - Resistance Training if Possible
- Count Your Calories
- Drink More Water
- Focus On Recovery
Not exactly rocket science. None of these should surprise you, but none should be under-rated in terms of its importance.
IT'S IMPORTANT TO REMEMBER : HABITS TAKE 21 DAYS TO IMPLEMENT.
If you want to make lasting changes, you need to identify some key things to change and then make changes RIGHT NOW that will stick. Here are some key ones we've seen from our clients over the past 11 years.
1. HAVE A HEALTHY BREAKFAST
People generally eat the same, or similar breakfast every day. Look at yours and see if you can simply change to a healthier breakfast. The calories will add up very quickly.
2. ENJOY YOUR TRAINING
If you don't like it, change it. If you're getting bored, set a new goal. If you're not feeling motivated, train with someone else or become accountable. The point here is if you're not feeling it, you won't stick to it.
3. PLAN YOUR 'OFF TRACK' DAYS
This is a healthy mindset and also gives you a time to relax. Some chocolate isn't 'bad' for you - overindulging is. Give yourself a set time and amount so that you can enjoy it, plus you have something to look for!
4. LOOK AT YOUR CURRENT DIET
I am always amazed at how many people have gone to the gym for 5+ years and never even tried to work out roughly how many calories they eat a day. This information is incredibly useful. The return on investment for taking 20 minutes out to download My Fitness Pal and plot in the meals you eat regularly may help adjust your nutrition accordingly for the next 5 years.
5. TRACK YOUR RESULTS
What gets measured gets improved. If there's an area you want to get better out, just measure it regularly and see what happens.
JOIN THE FITFAM
Every single training program and meal plan are personally put together by Lara or Peter. These are tried and tested results! Everything we recommend in our programs, we have both personally done so we know it works! There is never a better time to get started and we'd love to have you join the FitFam!