10 Essential Tips to Get Fit and Stay Fit

Getting fit is one thing, but staying fit? That’s where the real challenge begins. If you’re someone who’s struggled with consistency or just doesn’t know where to start, you’re not alone. The good news is that fitness doesn’t have to be complicated. By focusing on the right habits, you can build a strong, lean body while keeping your routine sustainable.

Here are my top 10 fitness tips to help you get in shape and maintain your progress long-term.

1. Set Realistic and Clear Goals

Without a goal, it’s easy to lose motivation. Whether you want to drop body fat, build lean muscle, or improve your overall health, define a goal that’s realistic and specific. Instead of saying, “I want to lose weight,” set a target like, “I will lose 5kg in the next 12 weeks by following a structured workout and nutrition plan.”

2. Strength Train at Least 3 Times a Week

Many people focus solely on cardio when trying to lose weight, but strength training is just as—if not more—important. Lifting weights helps build muscle, which increases your metabolism and gives your body that toned, sculpted look. Aim for at least three resistance training sessions per week, focusing on compound movements like squats, deadlifts, and presses.

3. Prioritise Protein in Every Meal

Protein is essential for muscle repair and fat loss. It keeps you full for longer, supports recovery, and helps maintain lean muscle while shedding fat. Try to include a good source of protein in every meal—lean meats, eggs, fish, Greek yoghurt, or plant-based options like tofu and lentils. Aiming for 1.6–2.2g of protein per kg of body weight is a solid guideline.

4. Find an Activity You Enjoy

If you hate running, don’t force yourself to run! Fitness should be something you enjoy, not something you dread. Whether it’s weightlifting, swimming, boxing, or hiking, find something that keeps you active without feeling like a chore. The more you enjoy it, the more likely you are to stick with it.

5. Track Your Progress (Beyond the Scales)

The scales can be misleading. Weight fluctuates due to water retention, hormones, and other factors, so don’t let it define your progress. Instead, track multiple markers like how your clothes fit, your strength in the gym, progress photos, and how you feel overall. Seeing improvements in these areas can keep you motivated.

6. Stay Consistent – Even When Motivation Drops

Motivation is great, but it’s not reliable. You won’t always feel motivated, and that’s normal. The key to long-term success is building habits that keep you going even when you don’t feel like it. Set a routine and stick to it, whether that means scheduling workouts like appointments or meal-prepping to avoid poor food choices.

7. Optimise Your Sleep and Recovery

You can train hard and eat well, but if your sleep is poor, your progress will suffer. Aim for 7–9 hours of quality sleep per night. Recovery is just as important as training—make sure to include rest days, stretch, and manage stress to keep your body performing at its best.

8. Stay Hydrated Throughout the Day

Water plays a massive role in performance, digestion, and fat loss. Being even slightly dehydrated can lead to fatigue, cravings, and reduced gym performance. Aim for at least 2–3 litres of water per day, more if you’re active. Adding electrolytes can also help, especially if you sweat a lot during workouts.

9. Avoid Extreme Dieting and Focus on Balance

Crash diets and extreme restrictions often lead to short-term results followed by weight regain. Instead, focus on sustainable changes. Eat whole, nutrient-dense foods 80% of the time, but allow yourself flexibility for treats. Learning how to balance your nutrition means you won’t feel deprived, making long-term adherence easier.

10. Get Support and Accountability

One of the biggest game-changers in fitness is having support. Whether it’s a coach, a workout buddy, or an online community, accountability keeps you on track. A structured plan with expert guidance can make all the difference in staying consistent and reaching your goals.

Lou’s Verdict

Getting fit and staying fit isn’t about quick fixes—it’s about building habits that fit into your lifestyle. By focusing on strength training, proper nutrition, and consistency, you’ll set yourself up for long-term success. Fitness should enhance your life, not take over it, so find a routine that works for you and stick with it.

Actionable Insights:

✅ Set a clear, realistic fitness goal
✅ Strength train at least 3x a week
✅ Eat protein with every meal for muscle support
✅ Choose activities you actually enjoy
✅ Track progress with photos, strength gains, and how you feel
✅ Stay consistent even when motivation dips
✅ Prioritise sleep and recovery
✅ Drink at least 2–3 litres of water daily
✅ Avoid fad diets—focus on balance and sustainability
✅ Get accountability through coaching or support groups

If you need expert guidance and a structured plan to keep you on track, check out my coaching programmes here. Let’s build a routine that works for you! 💪