| A few years back, my friend announced to our group that he was done being “the chubby one.”
He was sick of feeling out of shape, sick of seeing photos he didn’t like, and just generally fed up with how sluggish he felt.
In his mind, the solution was obvious: go all-in.
So, without any buildup or easing into things, he jumped head-first into a crash diet, hit the gym for gruelling two-a-day workouts, swore off carbs completely and lived on salads and protein shakes.
I vividly remember his initial buzz of enthusiasm—he was posting motivational quotes all over social media and texting us at 5 a.m. to say, “I’m getting it done!”
The problem is that he burned so bright, so fast, he was practically extinguished by week’s end.
He was constantly tired, moody, and kept craving everything he couldn’t have.
The big talk about never being “the chubby one” again quickly turned into groans about how hard it was to keep up the pace.
Within a week, he wanted to throw in the towel.
It was a classic case of too much, too soon.
He’d gone from zero to one hundred overnight, and his body (and mind) just couldn’t keep up.
Now, the reason I bring this up is because this is the time of year when everyone seems to be “on it.”
New year, fresh start, loads of energy and optimism—and I love it.
It’s mint seeing people post gym selfies, talk about their meal prep, and share how they’re feeling motivated to make positive changes.
But at the same time, I hear a ton of grumbles that it’s “too hard” or “just what we do in January,” almost like it’s a given that it must be a miserable slog.
Maybe there’s another way to look at it.
Maybe we don’t have to starve ourselves into oblivion and force daily marathon workouts, only to burn out by mid-month.
What if we just gave ourselves a bit more time to let those small, consistent changes add up?
I’ve seen fantastic results—both in myself and in people around me—by taking a simpler, more manageable approach.
Instead of slashing your calories to nothing or cutting out entire food groups, consider three high-protein meals a day from single-ingredient foods.
For instance, in the morning you might whip up some egg whites with spinach and a side of turkey bacon.
At lunchtime, you could have a chicken breast with broccoli and a small portion of pre-made sweet potato mash.
Dinner might be lean mince with peppers, onions, and a side salad.
Notice these aren’t fancy or complicated—just straightforward combos of protein, veggies, and a bit of healthy carbs to keep you fuelled.
Alongside that, try to drink two or three litres of water a day.
It might sound like a lot, but once it becomes a habit, you’ll notice you feel more energised, and even little things like your skin and digestion improve.
Another crucial tip is to skip the sugary drinks and those “sneaky” calorie bombs disguised as fancy coffee beverages.
A big caramel latte topped with whipped cream can easily tip you over your daily calorie needs without realising it.
When it comes to exercise, three sessions of resistance or strength training per week can do wonders.
Especially if you shorten the rest periods enough to keep your heart rate up—just make sure you’re still recovered enough to lift properly on your next set or exercise.
On your non-gym days you can move a little more, aiming for eight to ten thousand steps will keep you moving without the strain of an intense workout.
Do it on training/gym days as well and you are really flying then!
The key is to give this plan enough time—around ten to twelve weeks—to really take effect.
By March, you might be shocked at how much progress you’ve made, and it won’t feel like you’ve been living a life of deprivation.
You’ll have settled into a sensible routine that fits around your normal day rather than turning your entire world upside down.
In other words, you won’t crash and burn like my mate.
You’ll steadily see changes in your fitness, your mood, and even your confidence.
And best of all, you won’t dread waking up each morning wondering how you’re going to get through another day of a punishing routine.
Ryan |
