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The rule of six for health

by | Oct 27, 2020 | Fitness Tips, Health Tips, Lifestyle

So, the rule of six is now becoming part of our psyche. Keep things reasonably simple, with a simple request will avoid any confusion or debate. Well that is certainly the thought anyway. So, turning the principle away from Covid-19 and instead towards fitness, we can apply that same principle – the rule of six. Focus on six factors and you will be on track to a fitter, healthier version of yourself. You’ll look and feel better. You’ll have stronger immunity and greater confidence. Not a bad trade if you ask me! The six factors that you need to focus on are: 


1. Exercise

Following a structured training regime with progression to account for your improved fitness ensuring that sessions continue to be challenging. This exercise regime should contain a mix of weight-bearing resistance and cardiovascular training. 


2. Movement

In scientific terms this is referred to as NEAT (non-exercise activity thermogenesis). In a nutshell, this means calories being burned from movement when you don’t consider it exercise. Walking, lifting, twisting, sitting with good posture, cleaning, gardening etc. Relying solely on exercise and nothing else to burn calories is a fool’s errand. Movement and exercise are vital to a healthier life. If you are looking for a simple movement routine which will also do wonders for your back health, check out our spinal mobility routine video


3. Nutrition

As our Nutrition in a nutshell eBook confirms, anyone who believes they can out-train a bad diet has yet to see the error of their ways. If you train really really really hard, then you could marry up the calories in versus the calories out. But then, given the amount of training you were doing, imagine the immense results possible if you ate well. You’d ultimately have cleaner usable energy and the changes to your body would be staggering. Diet is a key component in this rule of six. 


4. Sleep

If you are going through a stage in your life where your sleep is disrupted – it could be newborn baby, work or life stress, alcohol-induced – you’ll recognise how low you feel energy-wise. The result: you need immediate forms of energy to ‘perk’ you up. This normally comes in sugary foods. You then get a brief ‘up’ followed by a severe slump. The way to get over the slump? More sugar. Poor sleep plays havoc with your energy levels, concentration, memory and diet. Seven to eight hours minimum is the only outcome you need. Checkout our blog about how to overcome sleep issues and download our checklist for better sleep


5. Alcohol

Who has felt that they have been drinking too much over the last few months? A lot of hands I reckon. Aside from the sluggishness and impact on sleep, alcohol intake can lead to unnecessary calorie increases plus potential dependency. Committing to periods without drinking is such a powerful tool in feeling in control of your progress.


6. Stress

Put simply, manage the first 5 and I’d be hugely surprised if this one isn’t under control. However, sometimes stressors do build up and lead to constantly elevated cortisol levels. This isn’t good for any body compositional changes. Cortisol leads to body fat storage. The less stress, the better sleep. The less stress, the less food cravings. The less stress, the less fat storage. The less stress, the more energy. Do you see a pattern? These are the rules of six that we really need to focus on for our long-term health. Nail each of these and the impact will be substantial. 


Personal trainer, and fitness writer, editor and author. Darren is the founder of Dynamic Fitness Training, a personal training company based in north London.