I was talking to a guy earlier this week about coaching. We'll call him Eric...

... (that's because his name is Eric). Man, I'm hilarious. Anyway...

He's in his 40s and wants to lose 40lbs so he can keep up with his kids (he has a daughter and son both in sports). 

Eric came to me overwhelmed. And it's not the first time I've heard this. 

After all, we're swamped on social media, emails, media, TV with diets alone...

Intermittent fasting

Keto

Macros

Low Carb

Carb Cycling

Plant-based

Then there's exercise confusion...

HIIT

CrossFit

Exercising too little

Exercising too much

Cardio is good

Cardio is bad

Sheesh.

If you're overwhelmed or confused, I recommend going back to the "Basics Checklist". 

This checklist will eliminate the confusion and help you build a foundation. Once you dial in the foundation, you can grow from that.

Let's dive in with something that's often overlooked when it comes to the basics...

Sleep.

Here's why sleep is so important:

• It helps reduce overall physical and mental stress (too much stress without adequate recovery can pile on the pounds)
   
• It supports your immune system and vital metabolic processes
   
• Reduces anxiety and helps curb cravings

So, aim for a minimum of 7 hours of sleep, ideally 7.5 to 8 hours every day. A great way to "install" this is going to bed and getting up at the same time every day.

Exercise.

Ideally 3 strength sessions per week for around 30 minutes... 

• 2-3 minute warm-up
• 15-25 minutes of big, compound movements (hip extensions, squats, rows, presses, etc.)
• 5-10 minutes of metabolic work

If you can only get in 2, that's OK.

Diet: Aim for Protein First

Protein should be the priority and one of the most simplest, yet powerful ways to do that is this:

• Eat a minimum of 20g of protein every time you eat

As annoying as it may seem, you're setting yourself up to not reach for the chips and mindlessly snack. And if eat 4 times a day (3 meals and 1 snack), you're consuming at least 80g of protein.

Psst... and congratulate yourself, too. When you prioritize protein and strength train, you'll lose fat and not just weight. Big difference. 

When you prioritize protein, you naturally eat less carbs and fats.

And to add a fun little science fact... A study from the Journal of Clinical Nutrition discovered protein's role in inducing satiety (feeling full), reducing overall calorie intake, and enhancing body composition.

Drink 80oz of Water Daily

I won't mention the study that showed increasing your water intake increases your metabolic rate. Although, I just did. :)

Not only that, but staying hydrated reduces cravings, helps with digestion, and more. 

52,500 Steps

Haha, just kidding. This is for the week. 

Averaging 7500 steps a day can work wonders for your mental health while helping you get leaner as ever. You don't have to pound your joints on a treadmill by doing intervals. You can go for a brisk walk, bike ride, etc. at a comfortable pace and reap the benefits.

In fact, inside my group coaching program, we're aiming for 7500 steps a day as a daily habit to finish out April. It's funny how simply moving more can renew your mindset.

Now are there other things that can make an impact? Absolutely:

• Reverse dieting or taking a strategic diet break
• Carb cycling
• Strategic metabolic work
• "Diet intervals" 

But sticking to the "basics checklist" is a great place to start. It has served me well for 20 years in losing (and keeping off) 100+lbs.

Here's a snapshot:

👉 Adequate sleep (7.5-8 hours daily)

👉 3 strength sessions

👉 Minimum of 20g of protein with every meal/snack

👉 7500 steps daily (minimum)

Later tater - enjoy your weekend!

Mikey