Sweat the Small Stuff
Pay attention to “small details” to accomplish your larger goal!
When deciding to set a personal health goal, pick one small item to focus on in each category below for a compound effect that nets the results you’re seeking.
I always suggest a meeting with a health coach or personal trainer to help you select and focus on these small details to assure that they’ll achieve your goal. If you decide to go it alone then use this basic example to get you started.
We are the sum of all foods consumed; it’s as simple as that. Be honest with yourself and take a thorough review of what you’re eating and when you’re eating it. I suggest a using a food log in either the form of an app like My Fitness Pal or small journal like Bodyminder.
Once you know what you’re taking in, you can get a better idea of total calories consumed daily. This is where meeting with a trainer or manager at the MAC can be helpful. You can purchase an InBody test which provides your exact lean muscle mass, total body water, body fat, and Basal Metabolic Rate. The BMR will provide the total number of calories you’re supposed to consume daily for your current weight and body composition.
If your goal is to lose excess stored energy (Body fat) then here’s your first “small detail”: reduce your daily intake of calories by 250. In keeping this blog simple, I’ll leave out which specific calories to reduce or why you’d select from a protein, carbohydrate or fat. Read further to see the compound effect.
I often simplify my message to clients and our gym members by merely stating: Eat less and move more! This will aid anyone seeking to get healthier and leaner. Of course it’s not as simple as that if your goals are different. If you’re seeking a sport performance improvement or muscle gain, then the first advice in my statement, to eat less, may not be your best course of action. Again, as I stated before, this is where meeting with a professional is the key. Let us help you select the best movements and frequency to help accomplish your specific goals.
People are like snowflakes, no two are alike! Selecting the right movements for your body is the key to successfully accomplishing your goal; but, to keep this blog simplified and on point, I’ll leave out any discussion of movement selection. I’ll simply state your next “small detail”: to increase your daily caloric expenditure by 250 calories. Read further to see the compound effect.
People often overlook the important value of recovery and what an impact it has on your fitness and health goals. Making sure to get enough sleep, hydration, rest between workouts, and soft tissue work (foam rolling, massage, or any type of myofascial release) is essential to achieving your goals. I’d recommend recording the amount of sleep and water intake each day and setting goals to increase both. Without enough of both, all of your hard fought gains in the fitness realm will be negated. Water is essential to cell restoration and muscle repair and during sleep is when this process happens.
Here’s your final “small detail”: get 7-8 hours sleep/ night, and 2.7-3.7 liters of water/day (even more if exercising).
With an understanding that every person is unique and has their own specific goals, it is somewhat challenging to write a simplified blog like this. My goal here is to point out that it’s the discipline and focus of accomplishing the smaller details that matter when attempting to achieve the larger goal.
Let’s take our first two “small details” and calculate the compounding effect. If you consume 250 calories less, and expend 250 calories more each day that’s a total effective body change of 500 calories. We know that generally it takes 3500 calories to lose a pound, therefore at the rate of our caloric exchange above within 7 days you’ll lose a pound!
This is not designed to be a basic linear equation as there are many factors involved in weight gain or loss, but to be used as a simple guideline for our example. The most important concept is to set your goal, design, and track the small action steps and details. Work to accomplish these daily. Stay consistent and disciplined and you’ll achieve your goal.
We, as fitness and health professionals, want every client and club member to be as healthy as possible and to feel accomplished in their pursuits. As always, please reach out to us for any assistance needed.
I wish you the best in the start of this fall season…
Stay Healthy and Active,
Scott A. Jansen
Magnuson Athletic Club / Fitness Manager