What to Focus on First
With so much fitness advice out there, it's hard to know where to start. This is a priority framework — work through it top to bottom. Don't skip ahead.
The 80/20 Principle
Most of your results come from a small number of fundamentals done consistently. The fitness industry makes money by selling complexity — new programs, supplements, techniques. The truth is simpler: train regularly, eat enough protein, sleep well, and be patient. Everything below is ordered by impact.
Build the Habit
Before optimising anything
The best program is one you actually do. Start with something manageable — 3 workouts per week, cooking one more meal at home, walking daily. Don't try to overhaul everything at once.
- Pick 1-2 changes, not 10
- Start with what feels easy, then build
- Focus on frequency over intensity
- A 20-minute workout done 4x/week beats a 90-minute workout done once
Eat Enough Protein
The highest-leverage nutrition change
Whether you want to lose fat or build muscle, protein is the common denominator. It preserves muscle during fat loss, builds muscle during a surplus, and keeps you full longer.
- Aim for 1.6-2.2g per kg bodyweight
- Include protein in every meal
- Don't overcomplicate it — meat, fish, eggs, dairy, legumes
- A protein shake fills gaps but isn't required
Start Strength Training
The engine of body transformation
Cardio burns calories while you do it. Strength training builds muscle that burns calories all day. It's the most efficient way to change how your body looks, regardless of your goal.
- Compound movements first: squat, deadlift, press, row, pull-up
- 2-4 sessions per week is enough
- Progressive overload: do slightly more over time
- Form matters more than weight — learn the movements properly
Dial in Your Calories
When habits are solid
Once you're training consistently and eating well, calories determine the direction. Deficit for fat loss, surplus for muscle gain, maintenance for recomposition. Don't rush to this step — the habits above matter more.
- Use a TDEE calculator for a starting point
- Adjust based on real-world results every 2-3 weeks
- A moderate deficit (300-500 cal) is sustainable
- Track for a few weeks to build awareness, then you can be less strict
Sleep and Recovery
The multiplier people skip
Poor sleep sabotages everything: higher hunger hormones, lower testosterone, worse recovery, reduced willpower. Improving sleep from 5 hours to 7+ hours can be more impactful than any supplement or training program.
- Aim for 7-9 hours per night
- Consistent sleep/wake times matter more than total hours
- No screens 30-60 minutes before bed
- Cool, dark, quiet room
Optimise and Fine-Tune
Only after the basics are locked in
Meal timing, supplements, macro ratios, periodisation — these are the last 5%. They matter for competitive athletes and advanced trainees. For everyone else, steps 1-5 cover 95% of results.
- Creatine is the only supplement with strong evidence
- Meal timing barely matters for most people
- Don't optimise what isn't consistent yet
- If steps 1-5 aren't dialled in, nothing here will help
If You're Overwhelmed
Just do step 1. Show up to the gym 3 times this week and eat a bit more protein. That's it. You can figure out the rest later. Starting beats planning.
If You're Restarting
Muscle memory is real — your body rebuilds faster the second time. Start lighter than you think you should, focus on form, and ramp up over 2-3 weeks. Don't try to pick up where you left off.
If You've Been at It
Scan the list and find the first step that isn't locked in. That's your bottleneck. No amount of step 6 optimisation will fix a step 2 problem. Shore up the fundamentals first.