Lucid Fitness - Holistic Fitness & Nutrition Solutions

Your Path to Empowered Fitness

Find a Routine That Fits Your Life

Consistency is the cornerstone of progress. Choose a workout routine based on the number of days you can realistically commit to the gym each week. Once you've decided on your weekly commitment, select a suitable routine below. (Click cards for example exercises)

1 Day/Week

Full Body: Compound exercises to train the entire body.

2 Days/Week

Upper/Lower: One day for upper body, one for lower body.

3 Days/Week

Push/Pull/Legs (PPL): Workouts for pushing, pulling, and leg exercises.

4 Days/Week

Upper/Lower x2: Two upper body and two lower body workouts, alternating.

5 Days/Week

Conventional Split: Target different muscle groups daily.

6 Days/Week

PPL x2: Repeat Push/Pull/Legs twice weekly for higher frequency.

A set is a group of exercise repetitions (reps) performed consecutively. A rep (repetition) is one complete execution of an exercise movement.

Example: "3x12" means perform 3 sets of 12 repetitions. You would complete 12 reps, rest appropriately, then repeat this sequence for a total of 3 sets.

Prioritize Compound Exercises

Compound exercises are multi-joint movements that engage multiple muscle groups simultaneously. They are highly efficient for building overall strength, muscle mass, and improving coordination. Prioritize these in your routine, then supplement with isolation exercises if needed.

Compound Exercises

Engage multiple muscle groups
Build overall strength & mass efficiently
Improve intermuscular coordination
Stimulate greater hormonal response
Burn more calories per exercise
Examples: Squats, Deadlifts, Bench Press, Overhead Press, Rows, Pull-ups

Isolation Exercises

Target individual muscles
Focus on specific muscle growth/definition
Useful for addressing weaknesses
Can complement compound lifts
Fewer overall systemic benefits
Examples: Bicep Curls, Tricep Extensions, Leg Curls, Calf Raises

A well-rounded workout routine typically emphasizes compound exercises as its foundation, complemented by targeted isolation movements to address specific goals or muscle groups.

Cardio Matters: Don't neglect cardiovascular exercise. If your chosen routine doesn't explicitly include it, aim to add 20-30 minutes of your preferred cardio (e.g., brisk walking, jogging, cycling) 2-3 times per week, ideally after your strength workouts or on separate days.

Embrace Progressive Overload

Progressive Overload is the fundamental principle of gradually increasing the demands placed on your musculoskeletal system to stimulate continuous adaptation (muscle growth, strength gains). Without it, your progress will eventually plateau.

Slide to See Your Progress

Volume

Intensity

Consistency

Start Peak

As you consistently increase weight, training volume, and intensity over time, your body adapts and grows stronger.

Why It's Crucial

Your body is an adaptive machine. To keep making progress, you must consistently challenge it beyond its current capabilities. Progressive overload provides this necessary stimulus for ongoing improvement in strength and muscle.

How to Apply It Systematically

Track your workouts (exercises, weight, sets, reps).
Choose a method of overload for each exercise (see below).
Apply small, incremental increases consistently.
Listen to your body; don't sacrifice form for more weight/reps.

Common Methods of Progressive Overload

Increasing Weight (Load)
Increasing Repetitions
Increasing Sets
Increasing Intensity (e.g., shorter rest, slower tempo)
Increasing Frequency (sessions per week for a muscle group)

Next: Fuel Your Progress →

Nourish Your Potential

Understand Calories In vs. Calories Out

Effective weight management fundamentally hinges on the principle of energy balance: the relationship between calories consumed (energy in) and calories expended (energy out). Eating more calories than your body burns leads to weight gain, while eating fewer leads to weight loss. Maintaining your weight means intake and expenditure are roughly equal.

To apply this, first calculate your Total Daily Energy Expenditure (TDEE), then adjust your caloric intake to align with your specific fitness goals (lose, maintain, or gain weight).

Calorie & Macronutrient Calculator

Unit System:

Age (years):

Biological Sex:

Male Female

Height (ft in):

Weight (lbs):

Activity Level:

Primary Goal:

Your Estimated Daily Needs:

Maintenance Calories (TDEE): - kcal

Goal Calories: - kcal

Example Macronutrient Split (grams/day):

Protein: - g

Fat: - g

Carbohydrates: - g

These are estimates based on the Mifflin-St Jeor equation. Adjust based on your individual progress and consult with a professional for personalized advice.

For sustainable weight change, aim for a deficit or surplus of 250-500 calories from your TDEE. This generally corresponds to about 0.5-1 pound (0.25-0.5 kg) per week for loss or gain.

Monitor your progress over 2-4 weeks and adjust calorie intake if your weight change isn't aligning with your goals. Consistency is key.

Focus on Nutrient-Dense, Whole Foods

Prioritize whole foods: minimally processed, single-ingredient items rich in nutrients. Think fruits, vegetables, whole grains, legumes, lean meats, fish, eggs, nuts, and seeds. These form the foundation of a healthy diet.

Key Whole Food Groups:

Vegetables (leafy greens, cruciferous, colorful varieties)
Fruits (berries, apples, bananas, citrus)
Whole Grains (oats, quinoa, brown rice, whole wheat)
Lean Proteins (chicken, fish, beans, lentils, tofu)
Healthy Fats (avocado, nuts, seeds, olive oil)

Minimally processed whole foods retain their natural vitamins, minerals, fiber, and phytonutrients. In contrast, ultra-processed foods often contain added sugars, unhealthy fats, sodium, and artificial ingredients, while being stripped of beneficial nutrients. While occasional treats are fine, aim for an 80/20 approach: 80% whole foods, 20% more lenient choices.

Be Mindful of Ultra-Processed Foods: Excessive consumption can hinder progress, negatively impact health, and often lead to overeating due to their hyper-palatable nature.

Stay Hydrated! Drink plenty of water throughout the day. Proper hydration is crucial for energy levels, cognitive function, digestion, and exercise performance.

Ensure Adequate Protein and Healthy Fats

While all macronutrients (protein, fats, carbohydrates) are important, ensuring sufficient protein intake is vital for muscle repair, growth, and satiety. Healthy fats are essential for hormone production, vitamin absorption, and overall health.

Excellent Protein Sources

Chicken Breast / Turkey Breast
Lean Beef / Pork Loin
Salmon / Tuna / Cod
Eggs (Whole & Whites)
Greek Yogurt / Cottage Cheese
Tofu / Tempeh / Edamame
Lentils & Beans
Quinoa
Protein Powders (Whey, Casein, Plant-based)

Aim for ~0.7-1g of protein per lb of body weight (or 1.6-2.2g per kg) if muscle growth is a goal.

Quality Healthy Fat Sources

Avocado
Almonds / Walnuts / Pecans
Chia Seeds / Flaxseeds / Hemp Seeds
Olive Oil (Extra Virgin)
Fatty Fish (Salmon, Mackerel, Sardines)
Whole Eggs (yolks)
Dark Chocolate (70%+ cacao)
Natural Nut & Seed Butters

Fats should typically comprise 20-35% of your total daily calories.

Carbohydrates are your body's primary energy source, especially for high-intensity exercise. Choose complex carbohydrates like fruits, vegetables, and whole grains, which provide sustained energy, fiber, and micronutrients. The remainder of your daily calories, after accounting for protein and fat, will typically come from carbohydrates.

Focus on achieving your calorie target with a balanced intake from whole, unprocessed foods, prioritizing adequate protein and healthy fats. This approach supports sustainable health, body composition improvements, and overall well-being. (For more detailed macronutrient targets, use the calculator above.)

Finally: Master Your Mindset →

Cultivate a Resilient Mindset

Your Mental Game: The Ultimate Differentiator

Knowledge of fitness and nutrition is powerful, but it's only effective when paired with action. Consistent action is built upon discipline and a sustainable approach. Cultivating the mindset of a healthy, fit individual is paramount for long-term success.

The Spark: Willpower to Act

Willpower is that initial surge of determination, the conscious decision to start. It's choosing the workout over the couch, the healthy meal over convenience, especially when motivation is low. It gets you started.

The Engine: Consistency to Transform

True, lasting change is forged through consistency. It's the sum of small, repeated efforts. Daily habits, not sporadic bursts of intensity, shape your health and physique. Consistency turns actions into automatic routines.

The Anchor: Discipline to Persist

Discipline is the ability to adhere to your plan even when faced with challenges, stress, or temptations. It's about making choices aligned with your long-term goals, embedding healthy habits so deeply they become part of who you are.

Set SMART Goals: Specific, Measurable, Achievable, Relevant, Time-bound.

Visualize Success: Regularly imagine yourself achieving your goals.

Find Support: Share your journey with a friend, family, or community.

Embrace Imperfection: Don't let one slip-up derail you. Learn and move forward.

You possess the knowledge. You have the tools. Now, embrace the journey with clarity, purpose, and an unwavering belief in your ability to succeed.

About Lucid Fitness

Lucid Fitness is dedicated to demystifying health and wellness. We believe in empowering individuals with clear, actionable, and science-backed information to build sustainable habits for a lifetime of fitness. Our philosophy centers around simplicity, consistency, and a holistic approach that integrates effective training, nourishing nutrition, and a resilient mindset. We're here to guide you, not to gatekeep information. Your journey is unique, and we provide the tools to make it successful.

Get In Touch

Have questions, feedback, or want to collaborate? We'd love to hear from you!

Reach out via email: steven.erik.vernon@lucidfitness.com

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Fitness and Nutrition: Simplified.