Listen now on Apple or Spotify.
📚 Pre-order my book, The You You Never Knew, HERE.
When it comes to weight loss, what you eat is just one piece of the puzzle. The other half? Exercise.
In Episode 64, we covered the best nutrition strategies for those dealing with trauma, chronic stress, and high cortisol levels. If you missed that episode, I’ve linked it in the description—definitely check it out, but listen to this one first!
Today, we’re diving into how to train effectively without feeling lost, overwhelmed, or stuck following random fitness trends. If you’ve ever walked into a gym unsure of what to do—or wasted time bouncing between workouts with no real progress—this episode will change that.
3 Phases of Effective Training for Weight Loss and Strength
This episode breaks down exercise into three key phases to help you get stronger, build muscle, and see results:
✅ Phase 1: Build the Habit – How to start exercising without feeling overwhelmed.
✅ Phase 2: Train Smart – Avoid wasting time in the gym and make every workout count.
✅ Phase 3: Follow a Proven Plan – The best way to build muscle, burn fat, and stay consistent.
Step 1: Walk Before You Run (Literally!)
Before jumping into weight training, the goal is movement. I challenge you to walk 30 minutes a day for at least 21 out of 30 days.
Why?
It rewires your neural pathways for habit formation.
It jumpstarts your cardiovascular health.
It builds a sustainable foundation before adding strength training.
Even if you were an athlete before—when’s the last time you walked consistently? Start here, then build.
Step 2: Strength Training for Beginners (Without Overthinking It)
Want to add weight training? Start simple:
Train 3 days a week max (Monday, Wednesday, Friday works well).
Day 1: Upper Body, Day 2: Lower Body, Day 3: Full Body.
Focus on compound movements (squats, deadlifts, lunges, presses, pull-ups).
These movements train multiple muscles at once, making your workouts more effective in less time. No wasted effort.
Step 3: Progressive Overload – The Key to Real Gains
No more guessing at the gym! Progressive overload means increasing weight, reps, or intensity over time so your body keeps adapting.
Example: If last week you squatted 10 lbs for 10 reps, try:
12 reps with 10 lbs OR
8 reps with 15 lbs
The goal? Keep improving. That’s how real transformations happen.
Listen now on Apple or Spotify.
📚 Pre-order my book, The You You Never Knew, HERE.
Keep being GREAT!
Nate
Share this post