Unlocking Peak Performance with the 12,10,8,6,4 Principle
Evidence backed guidelines to help you master the basics, make progress and find unparalleled levels of consistency.
When it comes to health and fitness, simplicity often trumps complexity. That’s why I follow the "12,10,8,6,4 Principle", a no-nonsense framework to help you stay consistent, achieve results, and live your healthiest life.
The 12,10,8,6,4 Principle:
12 - x Bodyweight in Calories (lbs)
10k - Steps per Day
8 - Hours Sleep
6 - Whole Foods per Day (minimum)
4 - Workouts per Week
Here’s a Detailed Explanation
Let’s break it down…
12 x Bodyweight in Calories (lbs)
This is your calorie target for a slight deficit, ideal for fat loss without compromising energy levels.
Example: If you weigh 150 lbs, your daily target would be 1,800 calories.
Focus on nutrient-dense foods and balanced macronutrients to hit this target sustainably.
You are able to include processed or higher calorie foods, however this would come with lower food volume and increased hunger.
10,000 Steps Per Day
Movement is medicine. Walking keeps your metabolism active, reduces stress, and supports your cardiovascular and mental health.
Pro Tip: Break it up throughout the day – fresh morning walks, lunchtime strolls to get out the office, and evening wind-downs all add up.
8 Hours of Sleep
Sleep is the ultimate recovery tool. It’s essential for muscle repair, mental clarity, regulating hunger hormones and maintaining our self control.
Optimise your sleep routine by winding down with a screen-free hour and creating a consistent bedtime schedule.
6 Whole Foods Per Day
Prioritise real, unprocessed foods as best you can. Aim for a mix of lean protein, fruits, vegetables, whole grains, nuts, and seeds.
This not only fuels your body but these foods generally have a higher volume helping to minimise cravings and keeps energy levels steady.
4 Training Sessions Per Week
Balance strength training and cardio to build muscle, improve endurance, and boost overall fitness.
Keep your training effective by focusing on full body workouts based around compound movements and progressive overload.
Enjoyment is the number one factor in consistency, so make find a type of exercise or style of training you genuinely enjoy.
Why This Works
Consistency Over Perfection: These five principles are simple, actionable, and easy to track. They create a foundation for long-term habits without unnecessarily complicating things.
Holistic Health: The framework balances physical activity, recovery, nutrition, and overall energy balance, addressing all pillars of wellbeing.
Scalable for All Levels: Whether you’re a beginner or advanced, these targets are flexible and can be adjusted to your goals.
By keeping it simple and grounded in principles that are proven to work, the 12,10,8,6,4 framework can guide anyone toward better health and fitness.
Try this out for yourself this week.
Set these principles as guidelines and aim to be ruthlessly consistent with the basics.
