4 Tips for Getting Long Term Fitness Results

Point 1: Good Eating Habits
Eat 40-60g of protein with each meal

Include lean protein sources like chicken, fish, steak, or protein shakes.
Eat vegetables with each meal (except breakfast)

Add vegetables like broccoli, kale, or salad with your lunch and dinner to help with calorie management.
Avoid double carbs

If you're eating a burger, skip the fries. Choose either rice, beans, or tortillas when eating out.
Limit bad snacks to once a week

Opt for healthier alternatives like protein bars, low-calorie ice cream, or Greek yogurt.

Point 2: Good Movement Habits
Do at least 60 minutes of cardio every day
Whether it's walking, biking, or using the treadmill, make sure to get daily cardio.

Point 3: Lift Weights Three Times a Week
Strength training is essential. It helps with muscle growth, fat loss, and overall body composition. You can do gym workouts or bodyweight exercises.

Point 4: Something is Better than Nothing
Even if you only have 5-10 minutes, do some form of exercise. Consistency over time builds lasting habits.