The Complete Fitness Checklist (That Actually Works)

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ByDave Paczkowski

Feeling Overwhelmed by Fitness Advice?

You’re not alone.

Everywhere you look, there’s a new expert telling you:

  • Intermittent fasting is essential
  • Butter in your coffee is the secret weapon
  • You need to eat liver and do CrossFit barefoot under a full moon

It’s no wonder you feel stuck, confused, or paralyzed.

Let’s clear the noise.

What Actually Works?

I’m not here to give you my way as the only way.

But I’ve tested this with myself, my clients, friends, and family—
And it works really well.

You don’t have to do it all.
You just have to do some of it consistently.

💪 WORKOUTS

Strength Train 2–4x per Week

  • Focus on 2 compound lifts and 2 accessory movements each workout
  • If working out 2 or 3x per week, train both upper and lower body each session
  • If working out 4x per week, train upper body 2x and lower body 2x per week
  • Lift relatively heavy and add weight to the bar overtime

What About Cardio?

Here are recommendations bsed on your goals:

  • Fat loss → Walk, hike, or play a sport (low intensity)
  • General health → Zone 2 cardio (heart rate ≈ 180 – your age)
  • Athleticism → Sprint 1x/week (keep it short + include a warm-up)

Cardio can hurt your body composition if done too often or too intensely. Avoid frequent HIIT.

🔁 Want my full training plan? Sign up for the Body [re]Building Playbook email series to receive a free downloadable workout template on day 3 of the course.

🍽 NUTRITION

QUALITY:

  • Eat real food your body can digest
  • Stick to meat, fruit, veggies as your base
  • Buy local/organic when you can

QUANTITY:

  • Fat loss = slight calorie deficit
  • Muscle gain = surplus, especially if you’re already lean
  • Prioritize protein:
    Aim for 0.7–1.0g per pound of bodyweight

HYDRATION:

  • Aim for ~6–12oz of water per waking hour (especially pre-dinner)
  • Add electrolytes (I like LMNT or Promix) to prevent “fake hydration”

🧘‍♂️ FOOD HYGIENE

  • Eat undistracted (no phone, TV, or car meals)
  • Chew your food slowly
  • Eat to 80% full, not stuffed

😤 STRESS

  • Cortisol kills testosterone and hinders fat loss
  • Breathe deeply throughout your day
  • Avoid screens first/last thing each day
  • Spend time with people you actually like
  • Journal or meditate if you’re stuck in your own head

🛏 SLEEP

  • 7+ hours minimum—likely more than you think you need
  • Sleep in a cool, dark room
  • Cut screens 1–2 hours before bed
  • No caffeine within 8 hours of sleep
  • Avoid eating right before bed

💊 SUPPLEMENTS

Most are optional—but here’s what I recommend often:

  • Creatine – daily essential if you train
  • Caffeine – powerful performance boost (unless you’re sensitive)
  • Protein powder – only if you’re not hitting targets with food
  • Vitamin D + Fish Oil – helpful for most people

🎯 The Bottom Line

This list isn’t sexy.
But it is effective.

If you did everything on this list—consistently—for the next 6 months?

Your body, your energy, and your confidence would radically change.

So… why not start today?

Just pick one habit and get to work.

Then stack the next. And the next.

Let’s stop waiting for the perfect plan and just get going.

If you want help with your next step, click here to fill out a quick coaching application—I’d be honored to help.

If you want to follow a deeper dive study on your own, make sure to sign up for my free email course: The Body [re]Building Playbook