The four things I’d do if I were starting a fitness regimen today

Few things seem more daunting than choosing to get fit for the first time.

You’re so far from where you want to be. So many new habits to form. So many old habits to break.

And the advice—most of it positioned as the only path forward—condradicts and conflicts other sources. Eat keto, eat vegan. Focus on cardio, focus on strength training. Bodyweight training. No, free weights are better.

No wonder so many people get stuck. Confusion sets in, then despair. Inaction wins out.

But you can simplify the process if you’re new to fitness. If I were starting out, I’d focus on these four things (after getting a checkup with a doctor, of course):

1. A daily morning walk while fasted

20-30 minutes every morning at a brisk pace. Eat later. Bonus points for skipping breakfast altogether.

2. Start a strength training program

Just a basic program, about 30 minutes in length, three times a week. Cover core movements. Work with someone who knows how to build a plan for beginners.

(Hint: if the program involves balance balls or jumping onto crates, it’s the wrong one.)

3. Prioritize whole-food protein sources at every meal

To build muscle, eat about a gram of protein for every pound of body weight. And by prioritizing protein, you naturally crowd out excess carbohydrates and processed food, which can stall weight loss.

4. Reduce sugar and vegetable oil

Start reducing your consumption of these immediately. And keep cutting, gradually. Get as much sugar and vegetable oil out of your diet, over time, as you possibly can.

These four steps, adopted as long-term habits, would change countless lives.

Bonus step: eventually, weight loss will stall. At that point I’d introduce sprint-interval training: 5-6 rounds consisiting of 30 seconds of all-out effort with 60-90 seconds of rest in between. Preferably low-impact, on a stationary bike.

Fitness isn’t complicated. But it’s not easy, ether. Keep things simple. No supplements, no secret formulas, no miracle machines, and no balance balls required. Just a workable plan, and the discipline to stay with it.