Transform Your Life: A Simple Plan for Rebuilding Your Fitness

Getting Back in Shape After Years of Neglect

Most guys don’t realize how fast fitness can slip away until it’s years later—gut hanging over the belt, low energy, and strength that’s a shadow of what it used to be. I sure didn't until I decided to flip the switch and started making progress, that's when things started to get real. Maybe life got in the way, maybe bad habits stuck around too long. Either way, you’re here now, and it’s time to fix it.

If you’ve been out of shape for months or years and don’t know how to restart without burning out, this guide is for you. No crash diets. No pointless two-hour workouts. Just a straightforward plan to rebuild your strength, regain energy, and make fitness sustainable for life.

Here’s exactly what we’ll cover:

• Why getting back in shape matters (and the mindset shift you need)

• How to start training again without overdoing it

• Nutrition basics to build strength & drop fat without starving

• A structured 90-day game plan to rebuild your body & discipline

You wouldn't be here if you’re not ready to stop making excuses and start taking action, so let’s dive in.

What is “Getting Back in Shape?”

It’s not about crash dieting or six-pack shortcuts. Getting back in shape means:

• Rebuilding strength & endurance

• Fixing your nutrition without overcomplicating it and thinking we're "eating clean"

• Creating habits that last, not just quick fixes

Think of it as resetting your foundation—not punishing yourself, but getting YOU back! When we neglect our health and fitness for too long, we forget what it's like to be in shape and feel good. We just settle with wherever we are at and how we feel, thinking there's no other way. Getting back in shape means to prove to yourself what it truly feels like to have a body and mind that works for you, instead of against you.

Why Getting Back in Shape Matters

Let's be honest—you already know why this matters. But here’s the reality:

• Testosterone drops 1% per year after age 30 if you’re inactive.

• Muscle loss speeds up if you don’t train (sarcopenia starts in your 30s).

• A poor diet and unhealthy lifestyle choices can negatively impact both mental and physical health, leading to increased risks of obesity, chronic diseases, cognitive decline, and mental health issues like depression and anxiety.

• More weight, less movement = higher risk of injury and burnout.

Beyond the numbers, it’s about confidence, energy, and taking control of your life again. We ALL know that we could be healthier in some way or another so, why not take ownership of that and show yourself what you're really made of?

How to Get Started with Fitness After Years Off

Step 1: Rebuild Your Foundation (Weeks 1-4 - Adaptation Phase)

• Focus on compound movements (squats, presses, pulls, deadlifts, carries, etc.)

• Strength train 5-6 days per week (but don’t go all out in and lead yourself to burnout)

• Prioritize protein & calories (fuel your muscles with 1g protein per goal bodyweight)

• Limit alcohol (I know, boo-hoo. You know it's slowing you down mentally and physically.)

• Walk 45 minutes daily or aim for 8k steps (restore movement patterns)

Goal of phase 1 is to get momentum back by starting to workout and dial in nutrition without overdoing it and causing burnout. The idea is to build a plan around your life, instead of trying to live your life around a plan.

Step 2: Increase Intensity & Structure (Weeks 5-8 - Strength & Fat Loss Phase)

• Two-week deficit to lean out, then two-week surplus to build muscle

• Continue resistance training but dial it back to 4-5 days per week.

• Dial in progressive overload (increase volume by 5-7% weekly)

• Stay consistent with meal prep, protein intake, and sleep optimization

Goal of phase 2 is to increase intensity and introduce a short cutting phase to start fat burning while still building muscle. Let the body start working for you, instead of against you.

Step 3: The Final Push (Weeks 8-12 - Cutting & Full-Body Strength)

• Controlled deficit to cut fat while maintaining muscle

• Shift to 3 strength training days per week

• Increase cardio & intensity without overtraining

• Lock in discipline & habits for long-term success

Goal of phase 3 is to cut body fat and really start noticing the physical changes in your body composition. This is the reason we focused on increasing muscle mass and boosting our metabolism in phase 1. Let the diet and your metabolism do the work.

Common Mistakes to Avoid

1. Going too hard, too fast - Don’t wreck yourself in Week 1. Build up.

2. Doing an excess amount of cardio to burn calories and shed fat - focus on building muscle.

3. Overcomplicating nutrition - Keep it simple. Hit protein & calories first.

4. Skipping recovery - Sleep, hydration, and mobility/stretching matter.

5. Chasing “quick fixes” - This is a lifestyle shift, not a 30-day "get rich quick" gimmick.

6. Ignoring consistency - Progress beats perfection. Show up every day.

Additional Resources for Staying on Track

Tools:

1st Phorm App – Track nutrition & training for long-term success. Start Tracking Now

90-Day Right-of-Way Program – The structured system to rebuild your body & discipline. Book A Call

Final Thoughts: Take the First Step Today

You don’t need motivation, that sh*t is for the birds—you need momentum. The first few workouts will suck. The first few days of tracking food will be annoying. That’s the price of taking your body back. Reframe your mind and be grateful that you GET TO do this.

Start simple: Walk daily, lift 3-4x a week with a few compound movements, hit your protein and calories, stay hydrated. Once you build momentum, the rest takes care of itself. Don't be too smart for your own good and overthink what it really takes.

Want a complete, structured plan to rebuild your body and mindset in 90 days?

Join the 90-Day Right-of-Way Program and take the guesswork out of training, nutrition, and discipline.

📲 Send me a text to start building your plan (320)-314-3601