As we come out of our quarantined lives, we basically need to re-learn how to live normally again.

We will not only struggle with the regimented lifestyle that comes with getting back to work, but also with the extra pounds gained while living in a confined environment.  Therefore, it is imperative that we have the right structure as we get ready to tackle that excess weight.

When it comes to re-establishing and sustaining a healthy habit, it all comes down to two principles:  simplicity and consistency.

As Albert Einstein once said, “Keep it simple, stupid,” and keep it going, right?  But it’s easier said than done.

Complexity sells.
Simplicity doesn’t.

We must consciously remind ourselves that simplicity and consistency are the key ingredients to a successful comeback; indeed, they are the most important principles to apply in every aspect of our lives, personally and professionally.

The number one cause of failure across fitness programs and weight loss training routines is a lack of simplicity.

Complicated training routines and meal programs have been the trend for a while now.  But complexity just gets in the way.  Who’s got time for a complicated tug-of-war head game between you and your cravings?  We should join the gym and start an exercise program to get out of our heads and into our bodies, not the opposite.

If you want to increase your strength and decrease your waistline, you need to have consistent and productive habits, along with a simple but efficient training routine.

The routine must be designed to free our minds while keeping our bodies busy.  They should shock our bodies physically, not mentally or emotionally.  Training doesn’t have to be intense, but it needs to be consistent.  Exercising shouldn’t be a chore, but rather an escape from our daily, stressful lives.

One efficient way to accomplish this goal is with this simple approach:

Create a three-part body map — upper body, lower body and core — and design a training sequence around them.

For example:  pick an exercise for your upper body, such as push-ups.  Follow those with a workout for your lower body, like squats.  In between, choose a core exercise like floor sit-ups.  This flow will allow your legs and arms to get some rest.  Then repeat.

This simple routine can be performed by almost anyone, just about anywhere, without any gym equipment.  Of course you can be flexible with the number of push-ups; adjust how deep you squat; keep your sit-ups aligned with your limitations and health history.  But that’s pretty much all you need to do.

Put these opposite muscle group exercises back-to-back, taking as much time as you need in between.  Ultimately, your goal should be to take small or no breaks in between the rounds.

Perform the three exercises for forty to fifty minutes and you’re done.  This simple routine will not only make you stronger, it will also increase your endurance.  Because it’s not just a strength workout, it’s a cardiovascular workout, too.

Training routines like this are simple but powerful.  They challenge our bodies and clear our minds.  So instead of struggling with complex training routines, or trying to find the next great exercise, create a simple routine, focus on your breathing and stay consistent.  It will payoff, I promise you.

We can also apply simplicity and consistency to our nutrition.  If you struggle with eating the right thing, then avoid complicated meals and cookbook recipes, at least until you achieve your ideal body shape and weight.

Keep it simple and consistent.  Choose simple meals every day for a week or two, then change.  Commit to eight to twelve weeks … simple and consistent.

Your meals should consist of protein, fats, fruits and vegetables.  Aim to drink a gallon of water a day, and most likely you’ll end-up drinking fifty to seventy percent of that — which is likely more than you’re drinking now!

For example:  wake up in the morning and gulp that big glass of water you put on your nightstand the night before.  Just drink it right after you open your eyes.

Next, breakfast:  cook some egg whites with a quarter of an avocado and a slice of Ezekiel toast.  If you don’t like Ezekiel you can have some wheat toast or whatever toast you like.

Remember, it’s not white bread that makes you gain weight, it’s your bad habits that make you gain weight.  The person who casually eats white bread on Monday will likely drink Coca-Cola on Tuesday and have bacon for breakfast on Wednesday.  Don’t be that person.  Be conscious and keep it simple and consistent!

Have four to six ounces of protein, like chicken breast, turkey or fish with a half of cup of steamed vegetables, rice or salad.  No dressings, no toppings, no sauces.  Snack in between meals only if you get uncomfortably hungry.  Mix fruits with fats.  A small apple and a hand full of unsalted nuts are the perfect healthy snack.

Get organized with meal prep and stay on top of your cravings. Your plates, like your workouts, and even your life, should be colorful, clean and simple.

Simplicity and consistency are the name of the game. Follow these principles today and I guarantee your body and waistline will thank you later.

Good Luck and God Bless,


Leo Frincu is a world wrestling champion, author, speaker and performance coach for business leaders and athletes worldwide. To learn more about his training philosophy, check out his latest book, “WELCOME HOME, 3 Simple Steps On How To Reach Your Highest Potential,” available on Amazon and iBooks.