Cheat Sheet on Achieving Your Goal

By: Coach Vince

I want to achieve _______ (fill in the blank)

  • Weight Loss
  • Being Healthy
  • Increased Performance

At the bare bones of improving any of these 3 goals are stress management, exercise, sleep, and nutrition. Here is an over simplified cheat sheet on how to use the 4 pillars and match them to 1 of the 3 goals you would like to achieve. Remember that each person is unique and the recommendations are what would work for most…. but not all.

First things first, let’s understand that stress and exercise are energy users, and sleep and nutrition are energy restorers.

Energy OUT

  • Exercise
  • Stress                        

Energy IN              

  • Sleep                 
  • Nutrition

* In order to have the most amount of success in achieving any of these goals long term; stress will be low, exercise frequency will be high (moving on a daily basis), sleep will be high (quality and quantity), and nutrition will be appropriate (quality and quantity).

** WARNING, high energy OUT, with low energy IN is a recipe for disaster.

Goal———Exercise intensity———Nutrition

  • Weight Loss — Low–Moderate — High fat – Calories below maintenance
  • Health — Moderate — Balance – Calories at maintenance
  • Performance — Moderate-High — High carb – Calories above maintenance


Weight loss – In a very simple explanation, someone loses weight when they consume calories below their maintenance level. When calories are below their maintenance level, that person will have low energy coming in.  With that being said they will have the most amount of success if they can match their low energy in with low energy out.  That is why low-moderate intensity exercise is best for someone trying to lose weight. When someone is trying to lose weight, they want to burn fat. Aerobic exercise uses fat as its primary source of fuel, aka that’s why low-moderate intensity is effective for the person looking to lose weight.  From a nutrition stand point, having low levels of carbohydrates ensures you are using fat as your fuel source. Hence why a high fat diet typically works better for someone trying to lose weight.  You also need to make up for the calories that you are not getting from carbohydrates is why your diet will be high in fat. Protein will stay pretty consistent in all three goals.

Performance Beginners will have increased performance from frequency.  What I mean by this is when you first start learning how to do something, just a little bit of practice goes a long way on you improving.  Intermediates will have increased performance from increasing intensity.  Once you’ve practiced something long enough, you need to have little bit more intensity to ensure you have success. An advanced person will need to have increases in frequency and intensity.  They need to have a bit more of a routine to make sure they are doing the thing they want to get better at and playing around with low, moderate, and high intensity.   High intensity exercise (anaerobic) uses carbohydrates as its primary fuel source. Hence why a diet high in carbohydrates is recommend for someone trying to increase performance. 

Where most people go wrong – Most people struggle with having things in misalignment. For example…exercising for performance (high energy out) while eating for weight loss (low energy in). Some people will have success with this, but it will be short lived when your body catches up to what’s going on.  I’ve seen it and its not pretty, trust me.  Another example with misalignment would be with actions vs. words. Someone is eating for performance (actions) but saying they want to lose weight (words).

Recommendation – CREATE ALIGNMENT

It’s not easy but it’s necessary to reach your goal. If there is anything I/We can do, please let us know. We would love to help!