9 Ways to Stop Sucking at Fitness

AuthorAuthor

Stephen Bird & Chris Grimes
July 10, 2025

9 Ways to Stop Sucking at Fitness

Your fitness routine is broken. Here's how to fix it without being a complete disaster.

  1. Stop Starting Your Day Like a 5-Year-Old

  • Cereal with jam on toast is sugar on sugar.

  • You need protein. Try 2 whole eggs + 2 egg whites + 1 slice of toast, or Greek yogurt with berries and peanut butter.

  • You'll feel fuller, burn more fat, and actually have energy.

  1. Walk More Than You Sit

  • If you sit 8 hours a day, move for at least 1 hour.

  • Hit 10K steps, walk after meals, take the stairs.

  • Being "too tired" isn't an excuse, it's the reason you need to move.

  1. Strength Train. Period.

  • Stop relying on cardio alone.

  • Muscle burns fat even at rest.

  • Train 3x/week minimum, focus on compound lifts, progressive overload.

  • Skinny-fat isn't the goal. Strong is.

  1. Track Your Damn Food

  • "Healthy" doesn't equal fat loss.

  • If you're not losing weight, you're not in a deficit.

  • Use MyFitnessPal (or a number of free macro/calorie trackers), weigh your food, be honest with yourself.

  • Guessing doesn't work. Precision does.

  1. Stop Drinking Calories

  • Soda, frappés, "healthy" smoothies, liquid sugar bombs.

  • Drink water. Add electrolytes if needed.

  • Coffee should be black.

  • Protein shakes only if you're low on protein.

  • Save calories for food, not fluff.

  1. Eat Protein with Every Meal

  • If your plate is all carbs and no protein, you're doing it wrong.

  • Every meal, every day, no excuses.

  • Your body needs it to function properly.

  1. Stop "Starting Over" Every Monday

  • Weekend binges are killing your progress.

  • One bad meal doesn't ruin your day.

  • Get back on track immediately. No guilt, just action.

  • Discipline beats motivation every time.

  1. Eat Like an Adult

  • Grow up your plate.

  • More fiber, more vegetables, more nutrients.

  • Ultra-processed crap keeps you hungry.

  • Real food keeps you lean.

  1. Consistency Over Perfection

  • Stop looking for the perfect plan.

  • Start executing an imperfect one consistently.

  • Your future self will thank you.

  • Now stop making excuses and start making progress.