Welcome back to The Iron Sights Podcast! In this episode we're talking all things fitness & getting back into shape. After 25+ years as a coach, I've found that all fitness goals fall into 3 categories: Aesthetics, Performance & Longevity. I call this the triangle of awareness. When it comes to getting back into fitness, the first step is always to bring awareness to which category aligns with your personal goals. Are you getting back into fitness to improve your Aesthetics, Performance or Longevity? This awareness will clarify your why, supporting your effort and commitment to your program. Most of us go through phases of going to the gym, lifting weights and prioritizing our health & well being but it's normal for people to fall off and go weeks, months or even years without training. This episode kicks off discussing the exact reasons most of us fall off: busy schedule, travel, starting a family, health complications or pure laziness. But, what happens after people fall off a healthy routine is inevitable... After getting out of shape, people go through a psychological disconnect which can cause self-confidence issues, anxiety, significant weight gain (or loss) and a lack of self worth. This on/off cycle causes individuals to reach a turning point where they look in the mirror and have the honest realization that it's time to get back into fitness - that's what this episode is all about. JP and I discuss lessons we've learned with a combined 30+ years of coaching clients in the Health & Fitness industry and provide listeners with the direction, education and program to get you back on track with your health. We start with "EATS^2 + E" - the framework you will use to get back on track. This episode covers: exercise frequency, muscular adaptation, the muscle building signal, caloric deficit, mindset, diets & much more that will get you back into fitness the right way!The Framework For Goal Achievement:EATS^2 + EEAT = Eat Real FoodS^2 = Sleep & Stress ManagementE = ExerciseTimestamps:00:00 Intro00:32 Episode Starts01:26 Reasons You Stopped Working Out10:07 The Benefits of Quality Coaching11:40 The 3 Fitness Goals People Want23:40 The Framework For Achieving Your Goals28:39 Individualized Diet Plans35:14 Sleep & Stress Management41:43 Exercise Essentials46:51 What A Good Coach Will Tell You51:05 The Best Strategy For Starting From Zero56:52 The Correct Frequency For Exercising58:08 The Benefits of Resistance Training1:02:52 The Focus of Red Dot Fitness1:05:34 White Belt vs. Black Belt S***1:10:13 Pros & Cons of Bodybuilder Training1:14:58 Understanding Neuromuscular Adaptation1:19:56 The Muscle Building Signal1:22:56 The SAID Principle1:27:36 What Happens When Starting An Exercise Program1:34:13 Undereating & Overtraining1:38:37 The Key Takeaways