It’s Not Supposed to Be That Complicated!

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Makes sense, right?!

The 3 Simple Things That Actually Move the Needle

Let’s just say it—fitness has gotten way too overcomplicated.

You’ve got influencers telling you to take 14 different supplements before sunrise, only eat organic, time your carbs with the moon cycle, and avoid any workout that doesn’t make you nearly pass out.

But if you strip away all the noise, the truth is...

There are three basic habits that consistently move the needle for 95% of people:

1. Prioritize ProteinAim to get 0.7 to 1g of protein per pound of bodyweight daily. Protein keeps you fuller longer, supports recovery, and helps maintain (or build) lean muscle mass while losing fat. A 2015 review in The American Journal of Clinical Nutrition found higher protein diets improved satiety and fat loss without loss of muscle.

And no, you don’t need to chug six shakes a day or eat nothing but grilled chicken. Just be aware of it, plan a bit, and hit your numbers consistently.

2. Hit Your Calorie TargetIt doesn’t matter if you’re paleo, vegan, intermittent fasting, or living off gourmet toast—if you’re not in a calorie deficit, fat loss won’t happen.

We don’t care what "method" you choose, but the mechanism always comes back to energy balance.

A 2017 meta-analysis from Hall & Guo showed that when protein is matched and calories are controlled, the style of diet didn’t matter much at all.

Track it. Hit it. Adjust as needed. That’s it.

3. Strength Train a Few Times a WeekYou don’t need to live in the gym. Just 3–4 well-structured sessions per week (30–60 minutes each) is enough to build strength, support fat loss, improve bone density, and make you feel like a total badass.

And yes—it beats hours of cardio. A study from Westcott et al. (2009) showed that just two strength sessions per week significantly improved lean mass and metabolism in adults over 12 weeks.

So no, you don’t need fancy protocols or a new plan every 4 weeks. You need a plan that challenges your body, makes you progressively stronger, and is actually enjoyable.

That’s it.

Not celery juice. Not sweat angels. Not magic.

Consistency with these three? That’s where the change happens.

And if you need help putting them into action, that’s literally what we do best. Hit us up when you’re ready. www.movfitness.com