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The math, science and art of fitness consistency

The alarm roars, signaling the start of a new day. “Today, I will exercise and eat healthy”- you think. Yet, as the day unfolds, life throws its curve-balls – work meetings, family commitments, unexpected challenges. Suddenly, that workout plan and the well-balanced meal you envisioned are nowhere in reality.

If you’ve found yourself nodding along, welcome to the club! The struggle to maintain consistency in health and fitness is a familiar tale for many. The enthusiasm to lead a healthier lifestyle often collides with the demands of our daily routines, leaving us questioning, “How do I make this work, consistently?” And this is the question that we will tackle today with a new eye.

Facets of consistency

Firstly, we have to understand that consistency is a multifaceted creature when it comes to health and fitness. Majorly, we see three facets of it: nutrition consistency, workout consistency and lifestyle/rest consistency.

  1. Nutrition consistency means embracing a balanced, nutrient-rich diet – proteins, carbs, fats, and those vibrant veggies included. Forget the extremes of diets; it’s about sustainable, sensible choices.
  2. Workout consistency means whether it’s a brisk walk, a heart-thumping HIIT session, or the zen of yoga, your workout session must be there on your task list, rain or shine.
  3. Lifestyle affects rest and ultimately helps you come on the track everyday. It’s about optimizing recovery, ensuring that your body bounces back stronger and more prepared for the everyday challenges.

Together, these three facets make the foundation of consistency that ultimately affects your health and fitness. Now, you might ask how to bring that consistency. So, to deal with the consistency problem, we will tackle it with two steps:

A mindset shift
Practical actions

Firstly, we have a mindset trick for you. It’s from Precision Nutrition and at Qubit, we recommend it to all the people who come to us with problems related to consistency.

The dial method

Imagine your fitness commitment is a dial with settings ranging from 1 to 10.

When you’re cranking it up to 10:

Your workouts are consistent and challenging, your nutrition is on point, with every meal carefully considered and your other habits and lifestyle choices align with your overall fitness goals.

And when you’re dialing it down to 1:

Your workouts might be less frequent, but still happening. Your nutrition leans towards “good enough” and you allow life to get a bit more space on the priority list.




Sometimes it’s more like a 3 or 4. And guess what? That’s absolutely fine. The key here is understanding that setting your dial to 3 or 2 or even 1 doesn’t mean hitting the pause button. It’s about keeping the dial on, ensuring that, no matter the setting, there’s a commitment to your health.

Realising the existence and effectiveness of the lower dial settings make consistency achievable in the long run. “Always something” becomes the mantra, acknowledging that even when life is demanding, there’s a channel on your fitness dial that keeps you moving forward.

Because we know that juggling work, family, and trying to maintain a social life can feel like a circus act. Achieving fitness consistency amidst the chaos is difficult but possible. Here are some practical tips to keep you on the fitness track amidst busy life:


Identify your top priorities and ensure that fitness is one of them. Treat it like a crucial meeting- non-negotiable.


Plan your workouts and meals in advance. Schedule them in your calendar like important appointments. Break down your fitness goals into smaller, achievable steps. Celebrate the small victories – they add up and keep you motivated.

Embrace Flexibility:

Flexibility is not just for stretching; it’s a mindset. Life is unpredictable. Be open to adapting your fitness routine when unexpected commitments arise.

Find Your Fitness Tribe:

Surround yourself with like-minded individuals who value fitness. Having a supportive community can make staying consistent more enjoyable and motivating.

Micro Workout:

Maximize your workout efficiency. Consider shorter, high-intensity sessions that deliver a punch without eating up your entire evening. And focus on the quality of your workouts rather than the quantity. A well-planned 30-minute workout beats a haphazard 60-minute session any day.

Speaking of workouts, do you ever wonder…

What's the best time for workouts?

Science says that if you have a proper sleep-wake cycle, you should workout anytime between 2 pm to 8:30 pm. But if not, you should workout anytime around 8:30 pm. Now, how did science find it out? This fact is based on the findings around hormones- Cortisol and Testosterone. When you workout during the afternoon, your body produces less Cortisol and more Testosterone, which is the anabolic hormone helping with better exercise performance and muscle growth.

But just as we said earlier, life happens. So, understand your priorities, adjust your schedules and try to workout everyday, if possible, at the same time to achieve the best results. At the end of the day, exercising is more important than the time of it.

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