Lifestyle

The answer is simple: make a plan, set priorities and make compromises. Easier said than done, of course. If you want more from your day, more energy to play with your children and better performance at work, read on. I have tried to set out the steps as clearly and simply as possible to help you improve your lifestyle.

Priorities

What is discipline? Put simply, doing what you know you need to do. You gain that understanding by developing your knowledge. Once you understand that good strength training makes you more flexible and stronger, everyday movements—getting up from the toilet or sofa, climbing stairs and doing housework—become less demanding. This leaves more energy for the things you want to prioritise and gives you a reason to keep training.

Exercise also creates a sense of pride, which is particularly important for men's testosterone balance, and releases endorphins that provide more energy. For women, time for themselves is an important benefit in balancing oestrogen.

My exercise advice is simple: spend at least two hours a week training for strength and muscle growth, aiming for at least eight working sets for the main muscle groups, spread across two sessions. Also meet a minimum of 180 minutes of cardiovascular exercise: walking, jogging, cycling or actively playing with your children, for example. More is better, but too much is not advisable. We are happy to help you turn this into a practical plan through a Kickstart. The Kickstart is step one.

Compromises

In my view, a healthy body is your most important asset. In extreme circumstances, such as illness, losing physical health and its mental benefits can also prevent you from working. Of course, being 20 kg overweight does not automatically mean you cannot work; there are degrees to this. But carrying that extra weight every day uses considerable energy. You could use that energy differently if you had the discipline to work sufficiently on your physical condition.

That requires compromises. Anyone carrying 20 kg of excess weight has some idea where it comes from. That is precisely where discipline is needed. If you are not willing to eat out one fewer time each week, leave a bottle of wine unopened or resist a chocolate bar, you miss out on important progress. Eventually, you may abandon your commitment to a healthier body or need external accountability for the rest of your life. That is possible, but expensive. You could have spent that money on a lovely trip with your children. Making compromises is therefore part of your plan.

The plan

With your new plan, it takes an average of 21 days to embrace your new lifestyle and turn the plan into a routine. Avoiding alcohol during the week no longer feels difficult. Going to the gym becomes easier. Taking the dog for a longer evening walk to reach your daily step goal no longer feels like a chore. Making sensible choices in the supermarket when planning dinner becomes easier too.

It all starts with a plan. Can you do that yourself? Go for it! Would you like help? Request a Kickstart and invest in yourself and your future.

Best wishes,
Thijs Avezaat

• 39 years old.
• Two young children.
• Trains at the gym three to five times a week.
• Active job, rather than desk-based work.
• Drinks alcohol once or twice a week: sometimes too much, sometimes two glasses.
• Focuses on a paleo eating pattern.
• Aims for 180 grams of protein per day.
• Supplements with creatine, magnesium and sometimes protein powder.
• 1.85 m, 87 kg and 12% body fat, April 2024.
• BMI 25.4: high, but it says nothing about my physical health; muscle is heavier than fat.