Updated: Dec 20, 2019
So what is the difference between people who are at the peak of their health and fitness and people who struggle to achieve and maintain results from changing their eating and exercise habits?
The answer is not rocket science. The things you need to do to improve and maintain good health is the same for everyone. The difference is successful people are better at constantly doing the things that are necessary, day after day, week after week and month after month.
The following are the 10 Golden Rules I believe, if followed on a consistent basis, will give anyone great health and fitness results.
Each golden rule is backed by scientific research and my personal experience of working with 100s of different clients over 20 years. The key to each golden rule is not the rule itself, but your ability to implement it.
Each golden rule is best implemented by having the right type and amount of support and willingness to achieve results. Without these two things, the harder you will find doing them.
For long-term results, these golden rules must become habits and not just something you do for a period of time, but for life.
100% compliance is not required in getting results from following these rules, but the further away you are from 100% compliance the less chance of achieving long-lasting results.
A good guide to compliance for example is:
50% compliance (over 6 months) could result in a 50/50 chance of achieving what you want, where 90% (over 6 months) could result in a 90/100 chance.
So here are the rules:
1. Perform A High-Intensity Workout Each Day
It has been shown in multiple studies that the benefits from high- intensity/low volume training can be as beneficial if not more beneficial than low-intensity/high volume training.
The main benefit is in the time it takes to perform high-intensity/low volume training, compared to low-intensity/high training.
For example, 20 minutes of high-intensity/low volume training delivers the same benefits of 60 minutes of low-intensity/ high volume training. It has also been found that people are more exercise compliant when less time is needed to exercise, increasing the level of adherence.
2. Prepare All Your Meals From Natural Sources
It has been proven many many times, that eating food from natural sources is good for our health. But what does natural really mean?