18/08/2026
6 of the basics to master when looking to get in shape.
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Slide 1: Diet
You canât out train a bad diet. Full stop.
Your nutrition is the foundation everything else is built on. It doesnât have to be complicated, but it needs to be intentional to your training goals. You need enough protein to build and repair muscle, carbs for energy to fuel workouts, fats for hormone function, enough calories to support your goals (whether thatâs losing fat or gaining muscle), and enough micronutrients to actually function.
Iâd advise if you donât already, track for a week and see what youâre really eating. Most people are shocked. Once you know, you can make real changes.
2. Training
Your training needs to be intentional to your goal.
To get âin shapeâ typically people need to put on muscle and lose fat.
Progressive overload is the no1. thing that matters in the gym.
Whether youâre lifting weights, doing bodyweight exercises or training for strength, you need to challenge your muscles consistently. That means adding weight, more reps, better form or less rest over time.
Random workouts get random results. A solid plan with progression beats perfect form and no structure every single time.
3. Cardio
Cardio isnât just about burning calories. Itâs about building a stronger cardiovascular system and living longer.
You donât need to run marathons or spend hours on the treadmill. Consistency matters more than intensity. Whether itâs walking, cycling, swimming or running, pick something youâll actually do regularly and stick with it.
Aim for 150 minutes of moderate cardio or 75 minutes of intense cardio per week, and typically people refer to the 10k a day steps goal as a good start point.
Being big and looking great in the gym is great, and loosing fat from the calories burnt and an intentional diet is also a huge factor in doing cardio, but the main point of being able to move and have a functional internal ticker is more
