Hello there! I want to talk about something that has really transformed my life in a major way: a foundational fitness protocol. To give you a little background, there was a time when I lived quite an unhealthy lifestyle. My eating habits were less than ideal, and I wasn’t physically active.

But everything is different now. I’ve learned so much from my past experiences and have implemented a fitness protocol that has significantly improved my health. I’m in better shape than ever, and I’ve gained knowledge I’m eager to pass on to you.

In the following segments, I’ll break down the various components of my fitness protocol. It’s the very same one I used to turn my health around, and I still follow it for optimal health. Whether you’re looking to overhaul your current lifestyle or just fine-tune some aspects, this protocol could be what you’re seeking. Stay tuned to learn more about how to transform your fitness regimen for the better.

Fitness Protocol - 2 people running

Why You Need A Foundational Fitness Protocol

Nowadays, there is so much advice available out there can be overwhelming. From diet trends and workout fads to various ‘quick fixes,’ it’s enough to make anyone’s head spin. What you really need, however, is a clear, streamlined plan that simplifies the entire process, and that’s exactly where a fitness protocol comes in.

Think of a fitness protocol as your personal checklist for health. It lays out clear steps to follow, reducing ambiguity and helping you focus on what truly matters. This way, you can channel your energy into making tangible improvements rather than being lost in a sea of information.

Having a fitness protocol offers the much-needed guideline to navigate the world of health and fitness. It’s all too easy to fall into the trap of listening to multiple sources, each pointing in a different direction. But with a reliable fitness protocol, you can stick to one path and make steady progress.

This is exactly what I did. After much trial and error, I refined a fitness protocol that worked for me. I stayed the course, made adjustments when necessary, and the results speak for themselves. I condensed my experience and knowledge into a comprehensive fitness protocol I’ll share with you in the following.

5 Steps For Building Your Perfect Fitness Protocol

1. Choose Your Physical Activity

We all have different preferences when it comes to physical activity. Some of us might love the intense resistance training of the gym, while others find peace in the flexibility of yoga or in endurance training to strengthen their cardio. The first step in our fitness protocol is to explore different physical fitness activities that suit your interests or align with your fitness goals. If hypertrophy (muscle gain) is your target, hitting the gym could be your thing. If you want to work on flexibility, yoga might be the way to go. 

There are plenty of options, from joining a sports club to learning self-defense. The key is to choose one activity and stick with it for at least a month. After a month of repetition, evaluate whether you enjoy it or not. If it’s a yes, great! If not, feel free to choose something else. The activities can range from simple, like walking, to complex, such as boxing or dancing.

2. Get Your Diet Right

Your diet is a critical part of this fitness protocol. There’s an ongoing debate about the ‘best’ diet, but the principle is simple: limit your intake of processed food. I’ve found the 80/20 rule to work wonders – I consume at least 80% healthy foods a day.

Experiment with different dietary routines, stick with one for a month and see how your body responds. What works for others might not work for you, so finding your unique nutritional balance is essential.

3. Supplements

For optimal health, getting all the necessary vitamins and proteins is essential. Protein is especially crucial for muscle recovery and growth. A good protein source to consider is clear whey protein powder. These are typically low in calories but high in protein content, making them an excellent supplement within your fitness protocol. 

4. Fix Your Mindset

This fitness protocol isn’t just about finding temporary motivation and building lasting discipline. The truth is, regardless of how we feel, our bodies need movement. So, the question shouldn’t be if you should exercise or not; it should be when you’re going to exercise.

You might resist at first, but with time, the goal is to reach a point where physical activity becomes non-negotiable in your routine. In Meditation, they say you should meditate at least 20 minutes per day. And if you don’t have time for that, you should meditate for 1 hour a day. The same goes for exercise. It NEEDS to be a priority.

5. Get Enough Sleep

Prioritizing sleep has been one of my greatest health decisions. In the past, I often suffered from sleep deprivation. However, ever since I started following a sleep routine as part of my fitness protocol, I feel more energetic and ready to face each day.

Now I get at least 8 hours of sleep a night. People differ here too. Many people function well with 6 hours a night. My sweet spot is between 8-9 hours a night. So here, too, experiment with the length. 

Key Considerations For Successfully Implementing Your Fitness Protocol

As with any lifestyle change, you’re bound to face certain obstacles along the way. Implementing a fitness protocol is no different. Here are some key considerations from the Andrew Huberman Lab Podcast you should  keep in mind to tackle these challenges successfully:

Training Obstacles:

  1. Illness/Cold: It can be tricky to know whether to proceed with your training if you’re feeling under the weather. A lighter workout could help you feel better for mild cold symptoms. However, if you’re truly sick, consider skipping your workout. Rest and recovery should be your priority. Once you’re feeling better, gradually get back into your training sessions over the next 3-7 days.
  2. Poor Sleep/Stressful Events: Chronic stress and lack of sleep influence your workout performance and overall long-term health. If you’re in such a situation, consider taking a day off from your workout. Instead, focus on getting a good night’s sleep or finding ways to relax. You can always make up for the missed workout later in the week.

Post-Workout Nutrition:

Implementing the right nutrition protocol after your workouts is equally important. According to researcher Andrew Huberman, consuming around 40g of clear whey protein 30-60 minutes after your workout is a good rule of thumb.

Clear Whey protein is easily absorbed by the body, making it a perfect choice for post-workout nutrition. Studies show that it can support muscle gain and fat loss, especially when consumed after a workout. Therefore, incorporating this into your fitness protocol can significantly enhance your results.

Remember, the key to successfully implementing your fitness protocol is understanding that there will be hurdles along the way. The goal is not to avoid them but to know how to handle them effectively. It’s all part of the process, and with each obstacle you overcome, you’re one step closer to achieving your fitness goals.

A Man with Muscles

Andrew Huberman Foundational Fitness Protocol 

Andrew Huberman explains in his Podcast that resistance training is the best workout for optimal health and longevity. In the following, I’ll present to you his two core principles for optimal strength and muscle growth: 

Implement Periodized Training Schedules: This involves switching between two schedules every month to maximize results:

  • Schedule A: This emphasizes strength. Perform 3-4 sets per exercise with 2-4 minutes rest between sets. Aim for a heavier weight, with 4-8 repetitions. 
  • Schedule B: This focuses on muscle endurance and hypertrophy. Use moderate to lighter weights, doing 2-3 sets of 8-15 repetitions per exercise. Aim for a 90 seconds rest between sets.

Choose Two Targeted Exercises per Muscle Group:

  • Exercise #1: These exercises should emphasize the muscle’s contraction at the end of its range. Some examples include leg curls, seated calf raises, bicep preacher curls, leg extensions, and chest cable crossovers.
  • Exercise #2: These exercises should apply resistance when the muscle is extended. Examples are standing calf raises, incline dumbbell curls, deep squats, glute-hamstring raises, straight-legged deadlifts, and incline presses.

Workout Duration: Your resistance training session, post-warm-up, should be intense and last about 60 minutes but never exceed 75 minutes. This ensures you’re maximizing efficiency while also allowing for sufficient recovery. Factor in your rest periods, and avoid long waits for equipment or distractions like texting. Start with a warm-up, then focus on your workout.

Wrapping Up and My Experience With Fitness Protocols

So, there you have it – the ultimate fitness protocol that has helped me transform my health and made it easier for me to navigate my fitness journey.

I personally had to go through a series of trials and errors before finding the right set of exercises that worked for me. I found that going to the gym 2-3 times a week and going to jiu-jitsu classes on the other days provided the balance I needed in my workout routine.

When it came to supplementation, I turned to clear whey protein, a low-calorie, high-protein supplement that made it easier for me to meet my daily protein requirements. I have used it post-workout as part of my nutrition protocol, and the results have been incredible.

The beginning stages are about experimenting to find out what works for you. But once you’ve got your routine, it’s all about consistency. Adhere to your fitness protocol week in, week out, and eventually, it will become second nature.

I’ve been through this process, and I can tell you the results are worth the struggle. So, I encourage you to start your own journey with this fitness protocol. Embrace the process, stay consistent, and watch as you transform into the healthiest version of yourself.

Similar Posts