I am completely confident that the training that we provide is perfectly suited to fat loss and muscle gain or toning which most people are looking for.
We can control what happens in our training programs, but we can’t supervise you.
So out of the 168 hours a week that we all get, you are lucky to train for 2, 3 or 4, maybe more hours a week.
This still leaves you with 160+/- hours for you to live your life in.
In those hours, how much attention will you pay to your nutrition, recovery and most importantly mindset?
Don’t eat the right foods or you drink too much alcohol on the weekend or you eat on the go always?
Not gonna get the results you want.
Don’t get to bed before 1030pm and get your 8 hours sleep?
Not gonna get the results you want.
Haven’t been setting your schedule up for your fat loss goals or not spending enough time planning your meals and preparing them in advance each week?
Not gonna get the results you want.
There are basic things you need to do each and every day for maximum results from your training.
I’ve listed them out several times already.
You have to do as many of these essential habits as you can consistently.
The more you do on a regular basis, the fitter you will look and the healthier you will feel.
But you gotta do it.
Mindset
Is fat loss your main goal or is it something else?
Is there a competition or grading approaching you want to dominate?
Is earning money the most important thing in your life right now?
It’s fine if it is, but you need to be clear on your priorities as that will dictate if you will succeed or fail.
If you wonder why you aren’t losing weight when you are working 80 hours a week, not sleeping and your eating is sporadic, it’s because your body is already too overwhelmed with all the stress it’s under.
It doesn’t have energy spare to use for metabolic processes.
It’s just trying to get you to survive the week.
If you are serious about fat loss and you choose to commit to it, plan your life around what you NEED to do for that goal and you will reach it.
Recovery
No, you don’t have to do ice baths, but you can if you want.
Get to bed early and sleep.
It’s not that important to watch that show, do that job, scroll Facebook or whatever.
If results are important to you, you’ll make time for sleep.
Stretching and self-myofascial release (foam rolling, etc.) are essential to keeping your body in tip top shape.
If you get injured, you can’t train, thus hampering results.
So do a yoga class or do some stretches and don’t half-ass the stretching either.
We include stretching and breathing practice to our sessions because we know it will help you improve your flexibility, mobility and keep you feeling good!
Yes, breathing is also related to flexibility.
Stay healthy and constantly strive to improve your health.
If you get sick, you can’t train, also hampering results.
I am convinced that the majority of people I run into are barely maintaining their current level of health.
Many are dropping their health level with neglect to their lifestyle and eating habits.
Few are actually improving it.
Those who keep improving their health, will keep improving the way they look too.
It’s not just about muscle tone or body fat either.
There’s also skin quality, shiny hair, strong nails, normal digestion, having plenty of energy and so much more.
Nutrition
It’s still the same essential habits that make up nutrition.
While we are all different, the principles remain strong.
Drink plenty of clean water.
Eat a serve of protein at each meal.
Eat vegetables with each meal.
Save your starchy carbs for after a workout when your body needs them most or at least have slightly higher carbs on heavy strength training days and lower carbs and total calorie intake on other days.
Eat some good fats. Different people will require different quantities.
The main thing is to choose the right fats such as coconut (dried, milk, oil), olive oil, hemp oil, activated nuts and seeds, avocado and probably a few others.
Cut out processed sugar as much as possible and limit natural sugars.
Be very wary of wheat and if it reacts poorly with you, cut it out.
There’s no absolute rule that you have to go gluten free, but it can help some people.
Many grains are inflammatory and can cause you to bloat, get gassy, cause stomach pain, retain water and hold onto body fat.
If a particular grain doesn’t work for you, cut it out. Quinoa is gluten free, but I don’t eat it because it blows me up and leaves me in pain.
I recommend planning out your weekly meals in advance so you know exactly what you need to buy for the week and you don’t get anything you don’t need.
Don’t eat too much is a great one. Use smaller plates if you have to.
Eating slowly will help you not eat too much and will allow your body to signal that it’s full.
If you throw your food down the hatch too fast, your body won’t get that signal until well after you’ve finished.
Drinking a glass of water before you eat may also help limit food intake, as it fills you up.
Often you are actually more thirsty that hungry, but your body interprets the thirsty signal as hunger.
Our Naked Nutrition book has everything you need to set up your weekly eating and shopping and includes a bunch of frequently asked questions.
Please make the time to read it!
I have included everything you need, but you must make time to read and implement it.
So that’s what I will leave you with this week.
Keep up your training and work on refining your mindset, recovery and nutrition.
We’ll look after the rest.
If you need anything or want to add anything, let us know.
Trav
