Sometimes advice from the fitness industry can be overwhelming. There are so many ways to program your lifting, eat your food, and meet your goals that we often get lost in the small details.

At the end of the day, it’s the BIG details, applied consistently, that contribute the most to your progress and result in sustainable habits of success in getting big and strong, losing or gaining weight, and sculpting a healthier version of you.

In this episode, I wanted to take it to a higher level, so to speak, and go over 7 “big priorities” for strength and fitness that, if you can do these at least 80% of the time, will help you accomplish your goals.

Timestamps:

00:00 - Intro
01:23 - Get moving!
03:17 - Keep programming simple and fun
04:54 - Get enough sleep (recovery)
06:44 - Get enough protein (as part of hitting calories)
10:53 - Make your own food for most meals
13:21 - Track progress
16:18 - Enjoy the PROCESS (the results will follow)

💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.

📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.

👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.

👋 Ask a question or find Philip Pape on Instagram

Ep 10: Focus on These 7 BIG Priorities for Strength and Fitness