Tuesday’s Tip: Avoiding Fitness Analysis-Paralysis

Lifestyle changes are tough. To make things worse there is so much information available it is easy to get stuck in analysis-paralysis. If you are like me, then you know the ease of getting stuck in a perpetual planning mode. But planning doesn’t do anything.

Like scientists we can get stuck examining, poking, and prodding without actually doing anything. The result might be interesting, but our lives do not change. We might be smarter, but our lifestyle is no different.

I was reminded of the simple solution to getting out of this rut.

Shut-Up and Act

Thanks to Google+ I met Jonathan Fields and his video feed.

Check out this video on getting out of the perpetual planning mode.
Video from Jonathan Fields “shut up and act”

Sure the video is from two years ago. It is still on point. And yes, he is talking about business, careers, and new ventures, but his advice fits for lifestyle changes as well.

Don’t think about changing diets next month, do it now.

Don’t think about joining a gym or working out at home, do it now.

To often we can get stuck analying all the ways we think we could or should change. The problem is that all of it is just stuck in our heads. It needs to get out of our heads and into the real world. That step is the fundamental key to success; stop planning and do.

Shut-Up and Act in 4 Lifestyle Areas

With fitness that boils down to taking daily consistent action in four different areas of change:

• Nutrition
• Recovery
• Strength
• Cardio

Nutrition – Act Now

Nutrition is the fuel – the most important aspect of health comes from how we choose to fuel our bodies. That means the nutrients that we put in each and every day. Now I wish the scientific research or advise from the USDA was a bit more trustworthy, but … it just varies too much from year to year, from month to month. Discovering what works best to fuel the body takes time and needs to be suited to each individual.

Many people have suggested a simple method of counting calories, then based on an estimated daily caloric need adjust up or down by 500 calories to gain or lose weight. Sounds simple, but there is more to it than that. The type of calories matter. As well as the amount each individual burns each day.

While all of the may seem like more reason to delay and plan, do something now. Take daily consistent action today with your nutrition.

One simple way to start is to begin by tracking current consumption. Use one of many online tools. I’m using Daily Burn and my wife uses MyFitnessPal.

Pick one and take daily consistent action on with your nutrition.

Recovery – Act Now

Recovery comes in two main forms: we need sleep and active recovery. When we actually use our bodies they need time to recover. Too often this step is missed when building a new fitness plan. It doesn’t need to be complicated.

Honesty time – I struggle to get sufficient sleep. I know my body needs more rest than I’m currently getting, but it just isn’t happening. My body clock naturally longs to stay up incredibly late, but has also been beaten waking up early. That combination is not good. Recently I have had a terrible time calming my mind to get to sleep. I’m open to suggestions and would love to hear what works for you.

I’m taking daily consistent action to move my bed time earlier so I can get the sleep I need. There, I said it.

Active recovery can take several forms as well. For me I’m adding two things: foam rolling and yoga.

Get a foam roller and self massage tight muscles.

Join a yoga class. My wife and I have been enjoying taking classes together at Lifetime Fitness.

Do something to help your body recover. do it now.

Strength

To grow our bodies need strength training. As we … eh … get older our bodies need strength training just to maintain muscles as well. Too many years as a cube dweller can be brutal on our health.

So stop thinking about strength training and act.

Drop and punch out some push-ups on the next break.

See how many bodyweight squats you can do after working through the stack of new emails.

Cardio

The heart keeps the body going and cardiovascular training is essential for our health. Often as kids we had an abundance of cardiovascular training by just living. We walked, ran, jumped, or climbed just about every waking moment. But as we age (mature) we do less and less. Then a lot of us end up in jobs that park us in front of screens for an entire day. Our natural amount of cardiovascular exercise is obliterated.

So don’t ignore the problem. Don’t think about when a walk or interval run might fit into the schedule. Don’t talk about how you would like to buy a spin bike for the basement.

Do something. Pick something and start making daily consistent action to get some cardiovascular exercise.

Skip the elevator and take the stairs.

Jump rope for a quick workout in the morning.

Set a calendar appointment to remind you to regularly get up and walk. My team at work makes a lap around the building at 10 and 2.

Shut-Up and Act

So join me in the adventure of taking daily consistent action. Shut-up and act right now.

Let me know where you’ve been stuck in perpetual planning mode. Where have you been stuck in analysis paralysis?

What simple daily consistent actions can you take, starting today?

Let’s hear it. Or if you think Jonathan and I are completely off-based. Let me know.