https://www.linkedin.com/pulse/fitness-hype-just-fundamentals-macros-weights-zone-23-david-hhxjc

I’ve come to believe most health advice fails for one reason: it’s optimized for novelty, not consistency.

Here’s the boring truth that works:

• Calories in vs. calories out drives fat loss
• Protein + strength training protects your body composition
• Zone 2/3 cardio builds an engine you can use for life
• There is no silver bullet

“Managing macros” without losing your mind

Macros are just protein, carbs, and fats. The simplest way to make them useful:

• Protein first (satiety + muscle support)
• Calories matter most for fat loss
• Carbs/fats are the levers you adjust for energy and adherence

If you track nothing else: track protein.
If you track two things: track protein + total calories.

Why weight training is non-negotiable (for me)

Strength training pays you back in:

• muscle retention (or gain)
• better metabolic health
• stronger joints and connective tissue
• confidence and capability

Practical goal: 2–4 sessions/week, progressive overload, keep it simple.

Zone 2 and Zone 3: “engine building” cardio

You don’t need to destroy yourself to get fit.

• Zone 2: conversational, sustainable aerobic work
• Zone 3: “comfortably hard,” controlled tempo

Done for prolonged periods, these build endurance and work capacity without wrecking recovery.

A simple week that works

• Strength: 3x/week
• Zone 2: 2x/week (30–60 min)
• Zone 3: 1x/week (20–40 min)
• Daily movement: walk more than you think you need to

Consistency beats intensity. Every time.