This Is How to Get in Better Shape Than 99% of People
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If you want to get in better shape than 99% of people, then you have to do what 99% of people won’t do.
But that doesn’t mean that it has to be absurdly difficult.
Most people won’t even try.
Some people will try and fail because they don’t know how to pivot and sustain their progress.
You’re here, so you’re already better than most.
There is a lot of confusion in the fitness world on what to do to get your body in shape.
Social media will be the biggest culprit of this.
You’ll have someone telling you to water fast for 72 hours, or someone telling you carnivore is the only way to eat.
Heck, you even have people telling you oats are evil and that muscle gets liquefied after 3 minutes of exercise (someone did say that).
Of course none of these things are true. If an action sounds ridiculous, it probably is.
So don’t fall into those traps.
But the tips I’m going to share with you today are pretty sensical, but not the things you think about for them to actually be common sense.
Most things people are trying are a distraction.
The detoxes, crazy workouts, weight loss hacks – all a distraction.
So today I’m going to talk about the habits of the world’s fittest people.
And that includes top athletes and physiques, but also people who are performing well in their careers, hobbies, and showing up for their families.
If you’re new here, my name is Dr. Christian Poulos, I help busy professionals lose weight, build muscle, and increase their energy, focus, and productivity without crazy new lifestyle habits.
So if you like the sound of that, keep reading.
First off, I don’t think I’m fitter than 99% of people.
Maybe in some aspects I am, close in others, but very far off in some.
But a little bit more about my history…I’ve tried a lot of things.
Fad diets, normal diets, powerlifting, bodybuilding, sprinting.
But throughout this journey spanning 14 years at this point, I’ve realized that the biggest factors to getting and staying in shape are the smaller, more simple habits.
Simple does not always mean easy.
But you’ve probably heard that consistency is key, and simplifying the whole process can help with consistency of habits, mindset, and lifestyle.
So enough yapping, lets dive into the habits.
Tracking Key Metrics
First, you can’t improve what you can’t measure.
Think of it like a “health dashboard”.
If you don’t know how much weight and reps you’re lifting, how are you going to improve?
If you don’t know how much you weigh or what your body fat is, how do you expect it to change?
And these are just some surface level things, but there are some deeper aspects like your blood work, a DEXA scan, or your VO2 max.
Blood work will tell you if you are healthy on the inside, DEXA scans will tell you key details on your body fat and muscle distribution, and VO2 max will highlight your cardiovascular capacity and is one of the key indicators of longevity.
In business, these are called KPI’s, or key performance indicators.
If you can systemize and track your life, you can improve.
If your bench press is increasing, you can assume your muscle mass is probably going up, just as a simple example.
The fittest people in the world are tracking everything.
The richest people in the world are tracking their money and performance.
Run your body like a business.
Know what is going in.
What is going out.
You can’t just be guessing.
I use an app called Trainerize with my clients – it integrates all data from Apple health, gives you some nice tracking over time, and allows us to track everything.
The Gym is Essential
I’ll repeat: the gym is essential.
If you focus on getting as strong and as muscular as possible, everything in life will become better.
That is the reason why I write these and post on social media.
That is the reason why I coach people.
It is a domino of success, and a lot of it starts with exercise.
Of course there are different training styles.
Chris Bumstead is training for bodybuilding.
Usain Bolt is training to sprint.
Nikola Jokic is training to be great at basketball.
The top entrepreneurs take care of their body first, and that allows them to take care of everything else going on in their lives.
Everyone has different focuses and training styles, but they are all aiming to improve muscularity and strength in one way or another and they are doing it regularly.
Everyone who is elite is utilizing progressive overload, or trying to progress slowly from workout to workout.
This ties in to tip number 1.
You have to have some sort of structure.
Find what you like, and have a plan instead of doing random workouts each time.
The classic movements will be squat, bench press, deadlift, overhead press, and some horizontal and vertical pulling movements.
You want to be doing similar movements regularly and progressing in them.
Using a full range of motion and good form are key of course.
And you can get away with 2 or 3 workouts a week.
Just don’t skip, and be consistent with them.
You will feel better, sharper, and more focused.
I do have some free routines if you are interested in those, just DM me “ROUTINE” on Instagram.
Understand Your Food
Next, you have to understand your food.
You have to understand the cost, quality, and quantity of your food.
Pretend you bought a nice dark green Porsche 911 Turbo.
Are you putting normal unleaded gasoline in it?
I sure hope not.
You’re paying a little extra for the premium stuff.
And I think it’s important to look at food as an investment, and not a cost.
If it’s junk, its a cost.
But if it is healthy, nourishing food that energizes you, it’s an investment.
Think of life as four buckets: career/work/school, family/relationships, health/fitness, and rest and recovery.
Most of us put more of our focus into the first two, and less in the latter two.
And we are not even doing our best with that.
But if you split up your focus among all the buckets, you will find that everything goes better, even if your focus is divided.
And alot of that will come from nutrition.
The fittest people in the world are tracking what is going in their bodies regularly.
And no, you do not have to do this for the rest of your life.
You can bypass this by eating similar things most days, which most people do.
Eventually, you will just have a good intuitive approach of what to eat.
If you dumb it down, you’re probably eating the same 5-10 meals on repeat.
If those meals are cheeseburgers, pizza, and ice cream, I would bet you have a cheeseburger, pizza, and ice cream-looking physique.
If you can restructure those 5-10 meals to be nutritious, energizing foods that you love, you’re more likely to be successful.
Movement is Medicine
Incorporating a regular movement practice is essential, but it’s not a one-size-fits-all approach.
Preferences vary greatly from person to person.
While some prefer Zone 2 cardio or high-intensity interval training (HIIT), I often advise my clients, particularly busy executives, to prioritize a simpler approach: achieving 8 to 10K steps daily as a baseline for movement.
The longevity benefits taper off after 8-10k steps per day.
Why? Activities like walking and moderate cardio not only promote physical health but also stimulate the brain.
Going on a walk is one of the best antidepressants, seriously.
There is some evidence that lateral eye movements, or literally just looking side to side, calms the body and mind.
It is a big reason why walks in nature help with mood – because you are often looking around, smelling the roses and enjoying the moment.
Lateral eye movements are being used in psychology research right now.
I track my steps, and the happiest times in my life correlate with the highest daily average step count.
Walking also enhances creativity and cognitive function by boosting brain-derived neurotrophic factor (BDNF), essentially fostering the growth of new neurons. And when done outdoors amidst nature, the benefits are even greater.
So, for my clients, a daily walk of 8 to 10K steps in nature becomes a cornerstone habit, offering profound benefits for both body and mind.
Just do it.
Nutrient Density
Now back to nutrition for a moment.
The next thing the fittest people in the world focus on is nutrient density.
90% of your calories should be from single-ingredient, nutrient-dense sources.
You are going to feel fuller this way.
Sharper.
Focused.
Energized.
Think about 500 calories from McDonalds, versus 500 calories form steak and eggs.
A lot different.
So of course protein is going to be a priority, aim for around 0.7-1g per pound of body weight.
If you’re new to fitness, this might seem like a lot.
But if you based your diet around the single-ingredient sources like meat, fish, eggs, and yogurt, you are likely to get close.
But life gets busy sometimes or you want your mom’s legendary cookies on Christmas, so that is why the 90% whole food, 10% flexibility rule exists for me.
Throw in a fruit and vegetable here and there, and you should be solid.
Window of Eating
Understanding your eating habits goes beyond just what you put on your plate; it extends to when you choose to eat.
This often overlooked aspect, finding your optimal eating window, can significantly impact your health and well-being.
Each person has a unique rhythm to their eating preferences, whether it’s skipping breakfast or enjoying an early meal.
I advocate for what I call a circadian rhythm approach, tailored to your own schedule.
Here’s the gist: base your meal timing around your sleep schedule.
Eat your final meal 3 to 5 hours before bedtime to improve sleep quality and regulate appetite the next day.
Trust me, going to bed full is not gonna make for quality sleep, but neither will being absolutely starving.
Then, plan your second meal 3 to 5 hours prior and your first meal accordingly.
For many, three meals a day strikes a solid balance, curbing hunger and preventing late-night cravings.
The other approach is to fast for the first 3-5 hours after waking up.
This will budget more calories for later in the day when more social opportunities or stressful situations may come up.
So for some people, 2 meals could work too.
Skipping meals can disrupt this rhythm, leading to increased nighttime appetite.
I often hear new clients being busy all day, skipping meals, and then when the evening comes around, they eat everything in sight.
Establish semi-regular meal times, basically.
With something like this, your body knows what to expect and you can regain control over your hunger and break free from unhealthy eating patterns.
Additionally, consider the lifestyle habits of the fittest people in the world.
They often spend ample time outdoors, basking in the sun’s natural energy.
While you don’t need to spend all day under the sun, incorporating outdoor time amidst nature can reduce stress, lower cortisol levels, and boost overall well-being.
And this may not work for most people’s jobs, but do the best you can.
Relationship with Food
As you integrate these habits into your life, it’s crucial to address your relationship with food.
Many people, particularly those who are out of shape, often turn to food as a coping mechanism to numb stress or emotions.
And the opposite is true too: using food as a celebration.
To break this cycle, I think it is key to develop healthier ways of managing emotions, such as taking walks or engaging in exercise, pretty simple.
When I’m feeling anxious, sometimes just getting some movement will help.
Air squats or push ups can help to get your mind off your emotions and to focus on your body.
Try this.
Surprisingly, many people report a significant reduction in anxiety levels afterward.
By adopting healthier coping mechanisms and understanding the root causes of emotional eating, you can mend your relationship with food and cultivate a healthier mindset overall.
Your Sense of Purpose
Now, onto a crucial aspect, let’s delve into the mental dimension: the notion of uncovering your ultimate “why.”
It’s pivotal to grasp the motivations behind your aspiration to enhance your health and fitness.
Some people just want to look good, but you have to understand WHY you want to look good.
What are the inherent reasons making you want to commit to a fitness journey in the first place?
To me, there are 3 levels of pain. Level 1 is “I don’t like how I look.”
Level 2 is “I don’t like how I like because I was bullied as a kid.”
Level 3 is “I don’t like how I look because I was bullied as a kid and it has made me feel inadequate my adult life.”
Sometimes its helpful to just go a little bit deeper.
It could be a health scare, being a good example for your family, wanting to make a living off your physique or performance, and the list goes on.
I see this as a voyage of self-discovery that leads introspection and mindfulness which are two great skills to develop for any goal you have.
It really comes down to clarity.
Be clear on why you want this, and don’t forget it.
Hydration
Hydration is another crucial aspect that we often don’t think about.
However, what I consistently observe is that when my clients maintain proper hydration, they experience heightened energy levels, feel more satiated after meals, and are less inclined to overeat.
This literally happened to me yesterday.
I had a client meeting earlier than usual and forgot to have my morning jug of water (usually about 1L in the first 2 hours of waking).
The rest of the morning I was hungry, really itching to snack.
And my energy levels weren’t on point, especially given that I’m a morning person.
In addition to ensuring adequate water intake, it’s possible to enhance hydration by incorporating electrolytes into your’ water.
Your bloodstream isn’t just pure water – there are plenty of other substances and electrolytes dissolved in it.
You generally don’t need any fancy powders, unless you have the money to spend.
You can try adding a small pinch or Lite Salt (potassium) and a crack of sea salt or pink salt (sodium) to your water, and that will do the trick.
While it’s true that even the fittest individuals may indulge in beverages like Diet Coke occasionally (or a margarita, if you’re extra elite like I am), their primary source of hydration tends to be clean, filtered drinking water.
I use a Zero Water filter to filter mine.
Alcohol
This next suggestion might hit hard, but it’s crucial to confront: consider eliminating alcohol from your life altogether.
Once you carefully evaluate the risks and rewards associated with drinking, you might come to the realization that the fleeting pleasure it offers doesn’t justify the potential drawbacks.
Personally, I made the decision to really cut down my alcohol intake, especially on weekend nights out where it can get excessive.
Drinking a diet beverage or water in between drinks helps me enjoy the night more, have greater control over my consumption, and feel better the next day.
But even with moderation, I can’t shake the feeling that the costs outweighed the benefits.
The aftermath of alcohol consumption often includes not just physical discomfort but also a sense of lost opportunity.
It’s easy to get caught up in the momentary enjoyment, but the long-term effects on productivity and overall well-being are significant.
By reframing your perspective on alcohol and considering the broader impact on our lives, you can make more informed choices that align with your goals and aspirations.
Long Term Planning
Now, onto the most pivotal aspect: preparing for the journey and challenges ahead.
Many attempt to achieve in six weeks what realistically should take a year to accomplish.
I often emphasize to my clients that significant weight loss might indeed require around six months, but maintaining that progress can take six months to a year, if not longer, for these habits to truly become ingrained in your identity.
It really is about the identity.
Over time, habits will be repeated so much that they will become a part of you, and not something you need to think about.
You eventually will become a “fit person” physically, mentally, and through all your actions and thoughts.
Having a long-term perspective is crucial, especially when starting from a point where your fitness level isn’t optimal.
This approach also alleviates the pressure to transform within a short timeframe.
You don’t need to rush to get in shape before summer; instead, take your time to gradually incorporate the habits we’ve discussed.
The more time you allow yourself, the less pressure you’ll feel, enabling a smoother integration of these habits into your life.
Remember, it’s not just about achieving fitness once; it’s about maintaining it for life.
While what I’ve discussed may seem like the less thrilling aspect of fitness—consistency and perseverance—it’s these very principles that pave the path for genuine body transformation.
Let me know which tips resonated with you, and I’ll catch you in the next one.
If you need more help with maximizing a busy schedule, or with proper training and nutrition to build muscle, lose fat, or improving your health markers, fill out the application below and I will reach out when I have spots available!
Best regards
Dr. CP