How to Accomplish any Fitness Goal in Three Easy Steps

Stimulate, Synthesize, Steadfast: The Three "S's" of Success in Sports and Fitness - written by Greg Lomason

"How can I make fitness easy?"

Being a personal trainer for the last ten years has been the best experience of my short life. I've met so many interesting people from all around the world and experienced their cultures through them in ways few people rarely do. Yet, with over 20,000 clients trained, one thing has always permeated my mind. "How can I make fitness easy?" The following are three simple ways to attack your goals and achieve them in a realistic and approachable manner.

"You must first excite and notify your muscles that you plan to use them."

Tip #1 - Stimulate

The primary way your muscles will know to "grow" is with stimulation. You must first excite and notify your muscles that you plan to use them. This stimulation will signal the rest of your body to burn excess stores of fat; thus, this step is essential regarding whatever goal you may have. Whether that goal is to lose weight, gain muscle, lose fat, increase performance or be generally fit. "Stimulate" does not mean only doing a warm-up, cardio, or strength training. Stimulation means doing all of these things or a combination of them.

"Eat the amount your body needs."

Tip #2 - Synthesize

You need to give your body enough calories and nutrients to function. Doing this will allow you to perform your activities at peak performance, thus increasing the effectiveness of your program. Synthesizing refers specifically to muscle protein synthesis. Which is just a technical term for eating the amount of calories your body needs in relation to your goal and your body's ability to use that food to create new muscle fibers and thus stronger, more dense muscle. So, to make it simple, if your goal is to lose weight, reduce your calories between 200-500 calories per day, this will give you sufficient calories to take care of your body and allow you to lose weight. The same goes for any physical activity-related goal; eat the amount your body needs.

"It's only in increments of 5-20 years that fitness goals make sense."

Tip #3 - Steadfast

This last tip is probably the most challenging of the three. Whereas the first two tips can be summed up with "moving" and "eating," this third one has more to do with how you approach your goals. The most important thing to realize is that achieving your goals, especially fitness-related ones, are not in any form of the word "easy." Once you fully realize that your goals will take a year or more, your 50% of the way to achieving the goal. Just like building a savings account, a family, or your career, developing your body takes effort and patience, and you have to be steadfast in your determination to achieve it. In my personal life, it's taken me up until this point to fully realize that getting in shape and performing at your peak is not a race. It's only since I've started planning out my career 10-30 years in advance that I've "slowed down" enough to think long-term in regards to fitness. It's only in this kind of increment of 5-20 years that fitness really makes sense. Anything shorter runs the risk of short-term gratification and feelings of disappointment and "burn out" as well as injury.

Take your time with fitness, fall in love with the process, and have some grace with yourself. You can achieve your goals by following the three "S's"; you only need to have a little patience. So remember, Stimulate, Synthesis, Steadfast the next time you decide to attack and achieve your fitness goals. I encourage you to follow me on Instagram for short workouts and demonstrations and on Facebook, where I post brief highlights from new studies and some more personal things. Thanks for stopping by!

Below is a short workout from Instagram: Follow along and ask any questions you may have!

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