The Weight Loss Triangle

FTF #111

November 01, 2024

Hey there - it’s Don.

Happy Friday!

If you are new to the newsletter, my name is Don and I own Layman’s Fitness, which is a business that helps Christian guys lose weight and build strength all at home.

Something I’m really excited about is the Layman’s Fitness Black Friday deal coming your way next week.

More details will be shared on Monday, November 4th. Stay tuned.

Let’s jump in!

🔎 In This Fit Tip Friday

Inside you’ll find:

  • The weight loss triangle

  • 1,000 consecutive days of Murph

  • What a healthy grocery cart may look like, 15 minute kettlebell workout, and more…

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Tip: The Weight Loss Triangle

Click here to read this on the Layman’s Fitness website

To be clear, there are more elements that do factor into weight loss… like where you’re starting from, current metabolic state, sleep, stress, water intake, etc…

But these three (nutrition, strength training & steps) are the ones that I personally go back to and the ones I work with my clients on.

Also, these three are always the ones we have complete control over. And if you don’t believe that yet, maybe that’s the first step for you.

Here are the three parts to the weight loss triangle.

  1. Nutrition

This is the most convoluted. But the most important.

The primary strategy is to increase protein intake and find the way that works for you to consistently stay in a caloric deficit. There are so many ways to do this, but the best one is the one that you can be most consistent with.

Good news - this does not mean starving yourself.

  1. Strength Training

The most misunderstood. But this part can be the most fun.

The primary strategy is to find ways to enjoy the process of 30-40 minute training sessions 3-4x a week. Again, lots of options here, and the best type of training is the one that you can do the most consistently.

Good news - the words “fun” and “enjoy” are not typos.

  1. Steps

The most overlooked. But the simplest.

The primary strategy is to increase movement throughout the day by making small changes to get more steps in each day. For most guys I’d recommend starting with a step goal of 9,000 steps per day.

Good news - you get this one down, you can set yourself with habits for life.

P.S. And what’s the base upon which this triangle stands that really gets this in motion?

Accountability.

🔎 Finds/Resources This Week

Here are some of my favorite finds/resources this week.

Top find

1,000 consecutive days of Murph (more)

This guy did 1,000 consecutive days of the Murph workout, which is a workout consisting of a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats, another 1 mile run, all with a 20lb weight vest.

I’m not advocating that guys do this challenge. But I have at least three thoughts on this feat:

1) The human body is physically capable of more than we think it is

2) The human mind is mentally capable of more than we think it is

3) If he can do 1,000 days in a row of Murph, then we can all do 30-40 minutes of exercise 3-4x a week.

Don

Other finds

  • What a healthy grocery shopping cart may look like (more)

  • Kettlebell sport: everything you need to know about Girevoy sport, or kettlebell lifting (more)

  • 26 foods to eat to gain muscle (more)

  • The 10 best types of tea for your health (more)

  • What is tennis elbow? Stretches & exercises (more)

  • Why you shouldn’t use exercise to ‘earn’ your food (more)

What’s New From Layman’s Fitness

  • 15 minute kettlebell workout (more)

  • The hidden cost of going to the gym (more)

👍 Thanks for reading!

I’ll see you next week.

Be strong,

Don

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