35 Tips for Becoming Harder to Kill

Yesterday I celebrated becoming 35 years young and have compiled a list of 35 Tips for Becoming Harder to Kill.

If you are unsure of what I mean by Becoming Harder to Kill then check out this blog post below:

https://brianmilliganpt.wordpress.com/2017/06/21/harder-to-kill/

Here is your list, in no specific order…….

1. If you are out of shape, it is entirely your fault – however, you have complete control in changing this.
2. If you are overweight you probably consistently eat too many calories.
3. Change should start with the basics – aim to drink more water, build up to 2-3 litres.
4. Eat more fruit and veg – aim to build up to 5 different portions per day.
5. Calories are essential. To lose weight you need to burn more than you consume, to maintain weight you need to match your input and output, to gain weight you need to consume more than you burn.
6. Quality of food is important – aim for 80-90% of your diet to come from good quality, single ingredient, nutrient dense food. The remaining 10-20% can come from less nutrient dense foods (sweets and treats). Remember though, 10-20%
7. Protein is important – leans meats, eggs etc. Aim to consume around 1g of protein per pound of bodyweight. If you weigh 160 pounds, aim for 160g of protein from good sources.
8. Carbohydrates will not make you fat, overeating calories will make you fat.
9. Fat will not make you fat, overeating calories will make you fat.
10. Fat Burning supplements will only burn a hole in your wallet.
11. The number of times you eat per day is not as important as how many calories you consume overall. You can split your calories into 2 meals or 10 meals. Go with what works best for you and your situation.
12. Adherence is key. The best diet in the world on paper is useless if you can’t stick to it in real life.
13. Getting in shape is a lifetime pursuit, not a 6/8/12 week plan.
14. Focus on small improvements each day instead of trying to be perfect from day 1. This will lead to frustration and an increased likelihood of giving up.
15. Failure is important, you can learn from failing. Abandonment is when you let failure become permanent. Avoid giving up completely.
16. You don’t need to wait till Monday to start or recommence your training/diet.
17. Lifting weights is the best way to change shape.
18. Avoid the latest celebrity diet and exercise plan, anything that has ‘skinny’ in their adverts and taking your fitness advice from newspapers.
19. Your body adapts quickly to the stimulus placed upon it. Aim to always increase what you are doing to keep progressing.
20. If you are not a bodybuilder, don’t train like one. Full body routines are superior for most people.
21. I mentioned lifting weights is the best way to change your body shape, however doing cardio will help burn some body fat and keep your heart and lungs healthy.
22. You don’t need anything complicated to getting fitter and stronger. Burpees, running, press ups, squats, pull ups all require zero equipment.
23. Never sacrifice good technique in the quest to lift more weight.
24. Focus on moving better with some mobility work.
25. Don’t skip leg day.
26. Bicep curls have a purpose, just not all of them at each session. These should be the extras once the main lifting is taken care off.
27. Push, Pull, Hinge and Squat movements should form the main parts of your session. Use an appropriate load and set and rep scheme for the desired outcome.
28. Getting older is not an excuse to stop training, in fact it’s more of a reason to continue or start. You are never too late or old to get in shape or start the gym.
29. It is easier to walk out a hole than crawl out a hole – maintaining your fitness and a healthy body fat level is much easier than letting yourself go and trying to fix years of neglect.
30. Surround yourself with people that will inspire and motivate you. Avoid people that are always negative, you become the average of those you are around.
31. Putting in place systems and strategies is much more effective than relying on motivation and will power.
32. Growth occurs when you move outside your comfort zone. Do things you suck at, these tend to be what is good for you.
33. Hire a coach – investing in a good coach will pay off rather than wasting time trying to work it out yourself.
34. Find your why – what is the real reason for getting in shape or staying in shape? Being fit for life, playing with your kids, avoiding obesity related illnesses? Training, being in shape and getting strong and fit is so much more than looking good.
35. Time waits for no one – don’t waste it on unimportant things.

Most of these will seem simple and straightforward – they work though.

They have worked for millions of people over the years and will continue to work for millions of people in the future.

Do the basics, do them consistently well for the rest of your life.