Tyler Robinson

20-12-2022

The Philosophy of Fitness

The "Big 5 of Fitness."

"...the condition in which one is physically fit AND healthy..."

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Fitness is more than just looking good or doing one type of physical activity. The very definition of fitness illustrates this as it is, ‘the condition in which one is physically fit AND healthy.’ While this sounds hard to stay on top of and while cheat days are perfectly OK; if you want maximum results with minimal effort, you should take these 5 things into consideration. 

What is the Big 5?

Just like muscle and mental memory, these 5 extremely important things can become a habit. Let’s dive in and explain why each one of these not only compliment the others but are important for success. This is a lot of information compacted into small paragraphs so pay attention!

Table Of Content

  • Hydration
  • Diet, Lifestyle & Consistency
  • Exercise
  • Supplementation
  • Rest & Recovery
  • TLDR; Too long, didn't read

1. Hydration

This may seem like a cliché and if you spent any time in the military it’ll probably sound like a joke, but DRINK WATER. Do not drink soda, sports drinks, energy drinks, juice, or add creamer or sugar to your coffee. And don’t just drink water, drink lots of water. The amount of water you should be drinking each day, to most, should seem absurd. You should be drinking nearly a gallon of water a day, not all at once, but consume a solid gallon of water throughout the day.

If you do this, a multitude of things will happen beyond having to pee a lot. First and foremost, being well hydrated increases maximum performance because dehydration causes muscle fatigue, reduced motivation, altered body temperature and makes exercising more difficult. Being hydrated significantly increases energy levels and brain function complimenting long workouts and helping with your hypothalamus in production of and balancing out important hormones.

Being well hydrated comes with a host of health benefits that compliment health goals to include preventing headaches, relieving constipation, treating, and preventing kidney stones, lubrication of joints to prevent injuries and joint pain as well as delivering oxygen throughout the body. And if that isn’t enough to convince you to drink water, it also aids in weight loss, especially combined with certain supplements and workout programs.

2. Diet, Lifestyle & Consistency

There are plenty of healthy diets to choose from, so pick one and stick to it. Quit drinking so much and certainly don’t smoke or use drugs, this includes prescription drugs that you don’t need. Stay consistent and while I mentioned cheat days, it was just a ploy to get you to read this because everyone wants the easy way out. Let’s dive into it.

Don’t sleep on this part, lifestyle! Sitting is the new smoking and living a healthy lifestyle closes the door to unhealthy behavior and is very important. While rest, which we will cover below, is important, studies show being sedentary is as unhealthy as smoking. Of course, I write this while sitting at my desk and in the 21st century much work is done sitting down or standing around in one area. While we all need to work, you should make a habit of getting up and moving, even outside of the gym. Walking while eating your lunch at work, taking a walk with your family after work, et cetera. If you can sit on your couch and scroll through TikTok for an hour, why not walk circles around your neighborhood while you freely give all your data to China.

And the final part of this section is consistency. Be consistent, it’s a lifestyle so live your life the way you want. Plan fun outdoor activities like hiking and paintball, get out and play with your kids, get into kayaking and swimming, go to your local rock-climbing gym. It turns out being active and living the lifestyle is more fun than whatever you are doing now.

While this could easily turn into a “Philosophy of Food,” article, the skinny is simple, consistency. Whether you need to lose weight, gain muscle, or stay lean there is a diet for it. There are also awesome online resources and even apps that make tracking these things super easy. If you truly can’t handle this then do the next best thing, eat only whole foods or 1-ingredient foods. An example of this is a potato, which has the same IQ level you’ll need to follow this. A whole food only diet is awesome because it instantly eliminates all the various things that are essentially toxic to your body, like the various dyes, preservatives, added sugars, ingredients that you can’t pronounce and high-fructose corn syrup (which should be illegal).

And the final part of this section is consistency. Be consistent, it’s a lifestyle so live your life the way you want. Plan fun outdoor activities like hiking and paintball, get out and play with your kids, get into kayaking and swimming, go to your local rock-climbing gym. It turns out being active and living the lifestyle is more fun than whatever you are doing now.

3. Exercise

Have a time, follow a workout plan and do not miss it for anything. Set aside 60-90 minutes plus commute time, Monday through Friday that you’ll be at the gym. Let everyone know that this will be your morning or afternoon regiment and to not even think about bothering you. I suggest doing this in the morning because a lot more random things pop up during the afternoon. Also, the earlier the better because the gym is empty and no one is bothering you. Do not bring your cell phone into the gym with you. If you can not memorize your workout program, write it down and bring it in with you. There are 3 types of workouts and people tend to do one or the other. It is crucial you are working out all of these exercise groups;

Muscular workouts such as weight training and core are crucial for strength and stability. Strength and stability are crucial in preventing chronic pain and the chance for injury. In addition to this, muscular workouts will accelerate weight loss because muscle requires more energy to maintain, this in turn raises your bodies metabolic rate naturally. When a persons metabolic rate is heightened, your body burns more calories not only in the gym but throughout the day.

Aerobic workouts such as cardio in the form or aerobics (duh), running, cycling, swimming and jump rope are critical. First and foremost this will increase your ability to weight train which compliments that facet of fitness nicely. In addition to this, aerobic workouts help keep arteries clear, increasing blood supply throughout the body. It is by far the most effective way to lose weight. It’s been proven to activate your immune system, warding off viral infections. And to top it all off, studies show an increase in mood and decrease in depression and anxiety while promoting relaxation.

3. Supplementation

While eating healthy and sticking to a diet usually makes taking vitamins or other supplementations pointless, there is a good argument why you should take water soluble vitamins such as our Vitamin Packs. Every day your body consumes (or would like to) a set number of vitamins and essential nutrients. Without these essential nutrients your body begins showing a whole host of issues. For example, a deficiency in Vitamin B12 causes fatigue and can produce awful afternoon crashes. Worse yet, a D3 deficiency can cause depression! Vitamin C deficiency can weaken your immune system and the list goes on and on.

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The good news is, these nutrients and vitamins are water soluble, so if you get enough of one or another through healthy eating, any extra you consumed through supplements is easy expelled by urination. And, if you missed something from whatever you ended up eating that day, your vitamins cover you. A third of Americans are obese so its safe to say at least a third of people reading this do not eat a balanced diet and should at the very minimum take their daily vitamins.

5. Sleep & Recovery

Have a time, follow a workout plan and do not miss it for anything. Set aside 60-90 minutes plus commute time, Monday through Friday that you’ll be at the gym. Let everyone know that this will be your morning or afternoon regiment and to not even think about bothering you. I suggest doing this in the morning because a lot more random things pop up during the afternoon. Also, the earlier the better because the gym is empty and no one is bothering you. Do not bring your cell phone into the gym with you. If you can not memorize your workout program, write it down and bring it in with you. There are 3 types of workouts and people tend to do one or the other. It is crucial you are working out all of these exercise groups;

Muscular workouts such as weight training and core are crucial for strength and stability. Strength and stability are crucial in preventing chronic pain and the chance for injury. In addition to this, muscular workouts will accelerate weight loss because muscle requires more energy to maintain, this in turn raises your bodies metabolic rate naturally. When a persons metabolic rate is heightened, your body burns more calories not only in the gym but throughout the day.

Aerobic workouts such as cardio in the form or aerobics (duh), running, cycling, swimming and jump rope are critical. First and foremost this will increase your ability to weight train which compliments that facet of fitness nicely. In addition to this, aerobic workouts help keep arteries clear, increasing blood supply throughout the body. It is by far the most effective way to lose weight. It’s been proven to activate your immune system, warding off viral infections. And to top it all off, studies show an increase in mood and decrease in depression and anxiety while promoting relaxation.

Too long, didn't read.

Drink nothing but water, around a gallon a day. Pick a diet and calorie limit or deficit and stick to it (you can track this EASILY with certain apps and calculators). Don’t just exercise, but weight train, do cardio and DON’T FORGET TO STRETCH! Take your vitamins and supplementation even if you are eating healthy as this covers any essential nutrient you may have missed out on for that day. Get at least 7 hours of uninterrupted sleep per night as this is when your body produces essential growth and other hormones you need in the gym.

So, in conclusion this is the basic philosophy of fitness. Adding all 5 parts of this formula into your day-to-day life will greatly improve the quality and longevity of your life. As always guys, thank you for supporting our small business and feel free to shoot us an e-mail at support@vitacrate.com if you have a question or want us to write an article on a particular fitness related subject, let us know! If you’d like to support us further, consider picking up a VitaCrate™, which has all the essential nutrients and vitamins you’ll need through out the entire month and the vitamins are sourced and MADE right here in the U.S., and we aren’t in any way affiliated with Big Pharma. Something to consider! Thanks for reading.

Don't forget: As a veteran owned small business we provide all of our health and wellness articles completely free. The only way to support our efforts in providing, not information regurgitated the internet, but tried and true information that we have personally implemented in our lives. If you want to support us, you can do so by checking out and maybe signing up for our vitamin subscription that can be found here. Thank you for reading and make sure to put fitness somewhere on the top of your priority chart!

Author

Kyle Spade

Combat veteran, Military Contractor, A

Tags

Workout Guide

Philosophy

Fitness

Big 5

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