Fitness can get complicated sometimes. It is science after all.  But when you look at it from a simplified perspective it can be pretty useful, we can cut through all the detail and get to what really matters.


It’s easy to plod along, not question what you’re doing frequently enough & not get the results you are after. But every time someone asks me how to get results, there are two simple questions that enter my simple head:

1) what are you doing now?

2) what are we going to change?

The magic of course, is applying the right change, but without this ‘experimental mind-set’ of looking at what we are doing now, and how we are going to stimulate change, the mind can play all sorts of tricks on you about what you need to do. Things can get over complicated and the most important things can get overlooked.

With that in mind, there are two main ways we can get a better body. We can eat better, or we can perform activities…


In training, we force our body to perform. We run, we lift weights, we stretch. Then we sit back, bask in the glory of what we’ve done and wait for our body to adapt. Then we repeat and hopefully do a little more the next work out.

It’s never linear of course, but if you apply the right stimulus, rest and eat appropriately then you’ll be better next time more often than not.

It’s as simple as that. There is no ‘must do’ routine. We look at a particular muscle, exercise, skill or task, we pick the stimulus we want to adapt to. We apply that stimulus and we adapt. After a while we will most likely plateau, so then we need to change the stimulus slightly. Increase it,  tweak it, change the angle, the speed, the timing – then hopefully adaptation continues.

The classic mistake, beginner or pro, is being too aggressive with our stimulation. For best results, it has to be just a little more than you’re doing now. Otherwise we break, and our stimulation comes off as over zealous and foolish.

Whatever any tricksters or marketers try and tell you, it’s consistency that matters. Consistently apply the stimulus, consistently tweak it and add one or two percent difficulty. Anyone you see out there waltzing around with a with great body, they built it over years. Not weeks.


If you’re not gaining weight, or losing fat as you like, we need to change something. One way, often the most powerful way when we are trying to lose fat is to change your food.

Now, if you don’t have a consistent way of eating, it’s tricky. Ideally, we take a cold look at what we are doing, we decide to make a change, we test it and we see if it produces our desired result.

Do we cut 200 calories and see if we adapt?

Do we cut carbs and increase healthy fats and see if we adapt?

Do we eat 20% less every meal?

Do we eliminate snacks?

Do we add a protein shake?

Any of these could work for you. It’s hard to predict and not always for the reasons you think. But as long as there’s a definite, but not too radical change, you’re on the right track.

Do your best to establish a consistent pattern with your food, then make a definite change, then evaluate the results. Make one change at a time.


Did you do enough last month to stimulate change?

Is what you’re doing working?

What can we do this month that will provide a new, but realistic stimulus to adapt to?

If you’re training and you want change, you should be able to tell me, without hesitation what exactly are you doing differently this month that is likely to stimulate changes in your body. If you can’t answer straight away, regardless of whether you’re working out 5 hours per week or 15 minutes per day, you’re probably misspending your time.

Set yourself up with a clear monthly experiment & you’ll most likely start to get better. Do that 60 months in a row & you’ll most likely get a whole lot better. Seriously better. Better than the vast majority that’s for sure.