The abundance of fitness information online can be overwhelming. Instead of chasing quick fixes, one should arguably focus on data-driven and holistic approaches to well-being for sustainable results. On Oct. 1, 2024, fitness content creator Dan Go and Ali Abdaal (MBBS) share six principles to achieve peak physical conditioning:

Dan Go’s 6 Go-To Fitness Tips

Build a Body Dashboard

Incorporate a Daily Movement Routine

Lift Weights with Progressive Overload

Establish a Consistent Sleep Routine

Prioritize Single-Ingredient, Whole Foods

Switch From Outcome-Based to Action-Based Goals

[Related: The 20 Best (and Worst) Quad Exercises, Ranked by Bodybuilder Jeff Nippard]

[Related: How To Get Abs by Summer]

1. The Body Dashboard

Quantifiable data for assessing and improving fitness is important for mapping progress. Go introduces the concept of a body dashboard.

It is a set of numbers that’ll inform you of what your health looks like. 

Go suggests starting with basic metrics like body weight measurements but cautions that a weight scale doesn’t tell the whole story, as it can’t distinguish between fat and muscle mass.

Go recommends DEXA scans for a more complete picture of body composition. These provide precise measurements of body fat, lean mass (including muscle and water weight), and visceral adipose tissue (VAT). 

VAT, the fat surrounding your organs, is linked to severe health conditions like diabetes and heart disease. 

Finally, Go suggests regular blood work (every six to 12 months) to monitor health markers like cholesterol, insulin levels, and blood pressure for a holistic view of your internal health.

2. The Movement Practice

Go believes a phone-free outdoor walk is one of the simplest and most effective exercises. Abdaal adds that a brisk 10-minute walk can translate to roughly 1,000 steps, depending on your cadence, and recommends aiming for 8,000 to 10,000 steps a day.

Furthermore, Go recommends incorporating two types of cardio into your routine: zone 2 cardio and high-intensity interval training (HIIT). 

For zone 2 cardio, aim for 150 to 180 minutes per week of brisk walking or light jogging — effortless enough to hold a conversation. Balance this with four to 15 minutes of HIIT, alternating between short bursts of intense exercise and brief recovery periods.

Balancing these two forms of cardio can boost your VO2 max, a key indicator of longevity. (1)

3. The Strength Practice

Go suggests starting strength training with basic exercises and gradually increasing the volume. Consider following a generic structured program or working with a personal trainer for guidance and support. Abdaal adds:

A personal trainer can teach you the right form to avoid injury and act as an accountability mechanism.

As you gain more experience, gradually increase your training frequency to three to five times per week, lift heavier weights, perform more reps and sets, and tailor workouts to target specific muscle groups.

4. The Sleep Practice

Go underscores the critical role of sleep in optimizing health and fitness and recommends aiming for seven to eight hours of quality sleep each night. Abdall clarifies:

Sleep regularity, such as whether you go to bed and wake up at roughly the same time, is also important.

Go suggests a “3-2-1” approach to sleep hygiene: finish eating three hours before bed, stop drinking liquids two hours before, and avoid screens for one hour before sleep.

5. The Nutrition Practice

Go cautions against restrictive diets and encourages mindful eating, focusing on portion control and listening to your body’s hunger cues. (2)

We want to get ourselves to a whole-food, single-ingredient, nutrient-dense diet.

Go recommends consuming 0.8 to one gram of protein per pound of ideal lean mass to build muscle mass and boost metabolism and satiety. (3)

6. The Mindset Practice

Go highlights the importance of cultivating the right mindset for long-term success. He encourages transitioning from outcome-based goals (like weight loss) to action-based habits (like consistent exercise and healthy eating). This approach reduces anxiety and promotes sustainable lifestyle changes.

Transform routines into rituals and integrate healthy habits into your core identity. Enjoy fitness activities by making them part of daily life.

References

Clausen, J. S. R., Marott, J. L., Holtermann, A., Gyntelberg, F., & Jensen, M. T. (2018). Midlife Cardiorespiratory Fitness and the Long-Term Risk of Mortality: 46 Years of Follow-Up. Journal of the American College of Cardiology, 72(9), 987–995. https://doi.org/10.1016/j.jacc.2018.06.045

Elizabeth, L., Machado, P., Zinöcker, M., Baker, P., & Lawrence, M. (2020). Ultra-Processed Foods and Health Outcomes: A Narrative Review. Nutrients, 12(7), 1955. https://doi.org/10.3390/nu12071955

Wu G. (2016). Dietary protein intake and human health. Food & function, 7(3), 1251–1265. https://doi.org/10.1039/c5fo01530h

Featured image: @danfounder on Instagram

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