• Matt

3 Keys to Success

Being "successful" in fitness is directly related to the individual's goals and is always a subject to debate. Everyone will have their own opinions on:






At the end of the day it doesn't matter if your goal is performance based, body composition based or mobility and quality of range of movement. All 3 of these goals will require you to master 3 different aspects of how you approach "fitness". Here at Back Yourself Fitness we keep it simple, and so should you! Here i'm going to outline those 3 areas and rank them in order of importance:


People get so overwhelmed by nutrition because it's such a broad subject BUT those same people will sign up at a gym and train themselves without any issue. Why is this? They'll follow people on Instagram for ideas or YouTube workout ideas every day but will struggle with food ideas or struggle for time to cook.

There are many sayings about nutrition but the one that stands out to me is: "YOU CAN'T OUT TRAIN A BAD DIET". Just because you train 5 times a week doesn't give you a licence to eat or drink whatever you want - it just doesn't work like that. Nutrition should be your first priority and the area you put the most focus on. Why? Because that's the area you'll struggle with the most but more importantly you've got to fuel the body correctly before you even think of the gym.

Work out how many calories you can have a day (depending on whether you're eating for fat loss, weight gain or performance. Calorie calculators are literally everywhere on the internet or in your App Store i.e My Fitness Pal) AND EAT THAT AMOUNT! Secondly, and put simply: don't eat shit. 9/10 you'll know in yourself if something is not good for you but if you are unsure - do some research. General rule of thumb: eat fresh and cook your own food so you know what goes in.

Is it going to be a challenge at the beginning: sure. However you need to remember you're training your body to expect these nutrients and quantities plus you've got to create a healthy routine before you can maintain one.


These are 2 different entities. Training is working towards a goal or event and exercise is making a healthier lifestyle. WALKING IS NOT TRAINING - walking is exercise. Time trial running or specific weights is training. You need to think about what you're training to achieve: if you're working towards an event or certain weights then YOU NEED TO TRAIN ACCORDINGLY. If you're looking to get yourself healthy: MOVE AS MUCH AS POSSIBLE. Anything! Do 50x squats every time you open the fridge, wake up 20mins early, put your shoes and walk no matter how good your bed feels. If you want to get healthy or achieve your training goal: YOU NEED TO PUT THE WORK IN. I've never heard of an athlete who never trained, eat whatever they wanted, turned up and won everything.

Side note: if you're fueling your body correctly, you will have more energy.

If you are training - be specific with your sessions and have reasoning behind the movements you do.

If you are exercising - do everything you can to become a healthier and fitter you. 15mins of work is more exercise then 15mins on the lounge.


This section ALWAYS gets overlooked. People think fitness and they think food and exercise. Where does the recovery happen? Now let me start off by saying depending on each individual's limitations or injuries we can easily swap 2 and 3 around but i'm making this list for someone who isn't restricted by injuries. If you are injured, swap 2 and 3 - easy.

IF YOU ARE SORE OR IF YOU HAVE INJURIES OR "NIGGLES" - GET. THEM. SEEN. TO. So many people don't warm up or stretch or foam roll to recover. They're just happen training through their injuries....making them worse or creating new ones.

If your car has it's oil light flashing, do you:

a) put oil in and fix it


b) push on and hope it just keeps running like normal

If you have a dodgy shoulder or knee that you've had for a while - get it seen to. It's obviously not getting better. Make the effort to help your body recover otherwise you'' be tight everywhere and won't have the same freedom on movements and before you know it you'll have an injury. The second part in this section is rest. Does this mean "rest days"? Sure, if your body is that fatigued and you know it's probably not a good idea to exercise/train then have a day off. If you just have sore legs from the day before you literally have the other half of your body you can exercise. When I say rest what I mean is: SLEEP. Your body does most of it's repairing while you're sleeping. Late nights and early mornings will knock your body around. Aim for 6-8hrs sleep a night and guess what? If you're tried - you probably need more sleep so make it a priority.



Good cals

Right amount of cals



Specific training



Warm up


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