1) Understand that a diet should be seen as a long term thing, it’s not a short period of time.
Too many of you compare your dietary structures to those who compete and plaster their Instagram with broccoli pics.
I’d like to point out that those who do compete and step on stage set themselves very strict diets to the point that they have huge binge episodes and then repeat the cycle of restrict & binge.
If you’re looking to sustainably be leaner for the rest of your life, don’t look to the diets of those in the extremes.
2) Don’t ban anything from your diet.
There are no foods which should be banished from your diet, unless you’re a weirdo who eats glass or something.
Just understand that including these foods too often will increase the chances of you being hyper caloric (that means you’re consuming too many calories).
“Eat Pizza whenever the fuck you want, just not too often or you’ll get fat”
A Davies 2019.
3) If you want to get better or learn, pay someone else who knows to teach you.
I’ve in recent months had coaching with my lifting and can’t express how much time and hassle you save getting taught something properly.
4) Small goals, more wins.
If you’re 99kg and you want to be 60kg, a good initial goal would be 98kg, not 60.
Once you’re at 98kg you’ll aim for 97kg and so forth.
5) Eat more protein.
Bodyweight in KG x 2, set that as your minimum for the day each day for 2 weeks and fill in your fats and carbs according to your activity level and see how you feel.
(for example, I’m 101kg so it’d be 202g of Protein daily as a minimum.)
6) Do full body workouts.
Unless you’re a pro bodybuilder you don’t need ‘a split’.
Head into the gym, train legs, core, push pull and then any extras.
It’s that simple.
7) If you need to do cardio find a means that’s enjoyable.
Whether that’s running, the stair climber or listening to a podcast as you walk to work.
8) There’s more to life than your physique, don’t be afraid to put on a bit of weight now and then and when you do it’s not the end of the world, trim up for those events you want to and feel free to relax on your diet from time to time too.
9) Don’t be intimidated.
Those turds on the gym floor grunting and training with their hoods up.
They’re hugely insecure narcissists, they’re in there to do their own thing / show off to other men.
Don’t let their grunting be off putting, although a vast majority of them appear to be class A bell ends most big bodybuilders are very nice, polite and kind people, even the scariest looking ones.
So don’t be afraid to stroll over and ask them how many more sets they have left.
10) Don’t ever ‘lift light weights’.
There’s no such thing.
There’s lighter weights / loads to accommodate for more reps but lifting light is a waste of time.
Optimal load for the chosen outcome, if that doesn’t make sense to you – pay a trainer until it does.
Confession: Sometimes I skip going to the gym.
I love lifting and getting sweaty just as much as the next gym enthusiast, but sometimes I just really, really don’t want to go to the gym.
We’ve all been there; even those who identify as gym-junkies and fitness fanatics have had periods when going to the gym was the absolute last thing we wanted to do.
Sometimes that feeling is a message: It could be time to rest, recover, or reduce the intensity with which we exercise.
But other times it’s just… resistance.
It’s just a matter of fighting that resistance, making things more realistic, and removing obstacles that stand in the way of us and our workouts.
Thankfully resistance can be overcome; here are four simple strategies to assist you in doing so.
1. ACCOUNTABILITYThe oldest tool in the anti-resistance toolbox is also one of the most effective:
Ask other people to hold you accountable.
This can be done by signing up for a class that you’re expected to attend, having a gym buddy, or simply asking a loved one to hold you to your intentions.
With the wonders of modern technology, we can look to devices and online communities for accountability.
Exercise trackers such as FitBits and Facebook groups are effective and alternative methods of increasing accountability.
If you say you’re going to do something and other people are counting on you to do it, you’re more likely to actually do it.
2. THE PATH OF LEAST RESISTANCEIf resistance is the issue, it makes sense to take the path that involves as little of it as possible.
• If evening exercise is the aim, keep your gym bag in the car so that instead of going home after work, you go straight to the gym.
• If early morning exercise is the aim, pack your bag and lay your gym clothes out the night before.
• Try to find a gym that’s close enough to your home or place of work that getting there isn’t inconvenient.
If you can create a situation that involves fewer external obstacles, you’ll increase your likelihood of overcoming resistance.
3. MINIMUM EFFECTIVE DOSEPart of what keeps so many of us from committing to a consistent fitness routine is the misunderstanding of what that has to entail.
You were probably led to believe that workouts need to be long and comprehensive in order to be effective, allow me to disprove that myth.
While it’s nice to be able to commit to a long training session when time allows, this isn’t always possible. Further, we fall into the trap of thinking that if we can’t do said training session, we might as well not do it all.
Incorrect on all counts!
Minimum effective dose is the smallest or shortest amount of something you can do while still eliciting a positive response.
So rather than commit to hour long workouts, consider 30 minutes or even less. If all you’ve got is 10 minutes, use those 10 minutes to move—because yes, it counts.
And here’s why: when it comes to fitness (and just about any other positive habit), consistency is more important than perfection.
If perfection is the goal, we’ll rarely-if ever-reach it.
By setting ourselves up to only go to the gym if we have plenty of time, we’re setting ourselves up for failure.
What happens when we’re slammed with work? Up all night with an infant or sick kids? Traveling and pressed for time?
If we set out to move consistently, regardless of the length of the workouts, we’ll be more likely to create a sustainable, long term habit.
Along this same vein, consider that not every workout needs to be “hardcore.”
A brisk walk or just 15 minutes of yoga can be highly effective when consistency is the intention, because the more consistently you move, the more movement becomes your norm.
4. REFRAME YOUR REASONSWhen we stress and obsess over the reasons behind our pursuit of fitness, it can often be difficult to step into a space of ease and adaptability.
We wind up making things feel very serious, and in the process can bump up against a mountain of resistance.
But if we learn to move for the sake of movement, to view fitness as a means of self-care and a method of respecting our bodies, we can begin to overcome this resistance.
Take the “shoulds” and the “musts” and the seriousness out of fitness, and ask yourself instead: What do I actually enjoy? What makes me feel alive?
With the right tools and a willingness to adapt, resistance can be overcome.
Fitness doesn’t have to be so serious!
It can be something that adds a tremendous amount of value and meaning to our lives.
LET’S OVERCOME RESISTANCE TOGETHER
BOOK IN FOR A CHAT WITH ME
1) Always shave 30-45 seconds off everything you microwave, let's be honest, it's always too hot.
2) Understand that people who eat 'left handed' actually do it right. You put a spoon in your right hand when you eat ice cream, why change the rules when a knife comes in to play.
3) You don't need to 'eat clean' to lose fat, it helps though.
4) Whenever there is traffic turning left off a roundabout, just go in the right lane, round the roundabout a full rotation and all that traffic will have to give way to you, saving you queue time.
5) The amount of meals you divide your food in to does not affect fat loss. 1 meal vs 6 meals does not affect fat loss, muscle protein synthesis sure, but not that much.
6) If you don't have a good squat, you can always lunge.
7) If you're ever wondering which side you put petrol in to your car, look at the petrol pump sign, universally there's a little arrow to remind you which side it is on.
8) Ketogenic diet offers no benefits to fat loss vs traditional deficit.
9) Whey protein used to be a waste product before bodybuilders wanted to get their hands on it, the price hikes are marketing ploys, it's filtered milk.
10) There are no requirements to 'cleanse' or 'detox' your body. More sleep and a better diet would do 10 fold.
11) Caffiene does not help with fat loss, it helps with making you more alert, which burns more calories, which can play into your energy deficit. It on its own won't burn anything if you eat too much shit.
12) Statistically the toilet cubicle closest to the bathroom door is the least used.
13) Fake it til' you make it.
14) Get up early, it doesn't get any easier, but life gets better as you get used to it.
15) Write down your goals.
16) Better to be an hour early than a minute late.
17) Fruit is not bad for you.
18) Don't be obsessed with body fat percentages.
19) There is no such thing as a 'bad food' just a bad diet.
20) "The only thing worse than a bad workout is no working out."
Incorrect, listen to your body, sometimes skipping a workout is the best workout.
21) If you want someone to like you, let them do the talking.
22) Not many people think things are possible until they happen.
23) The opposite of happiness is boredom.
Absorb those and you'll do well!
I am going to try and keep this short and sweet, which I am awful at – here it goes.
If you want to lose some body fat, here are some very simple rules you will want to abide by, I will give you a little insight into them without going into too much detail. For more answers or expansion on any questions please just email me at firstname.lastname@example.org and I will get back to you asap!
1. Accept the fact you’re consuming too many calories. When you earn more than you spend you will gain negative weight, its that simple, do not argue with the laws of thermodynamics.
2. Look into what you’re eating and point out the foods that are causing an issue, if you’re not sure then get someone to help – like a PT. (plug)
3. Eat less carbs. Now this does not mean NO CARB, I see you lot all moving your carb intake from 70% to 7% and fluctuating, I never said LOW carb I just said less. Carbs have one job and one job only in the body… energy. Use it or store it, that simple, yes really.
4. Eat more protein. ‘But Andrew I do not want to be bulky’. *sigh*.
Listen, theres 50 blokes in free weights doing whatever they can trying to bulk on muscle mass with 4 shakes a day and more protein bars than you could shake a stick at – they are still failing at putting on muscle…So trust me on this one, upping your protein intake by 20-40% will have no side effects apart from enabling you to sustain a leaner physique and generally looking and feeling better. Like I said, trust me on this one.
5. Move more, this can be as simple as parking a bit further away from the supermarket. I see people cramming their cars as close to the gym entrance as possible to avoid walking another 11.5 steps to the door. Stop it.
6. Lift weights, heavy ones too (if possible). I have been using weight training to improve male and female physiques for a while and still going strong. Besides training your physique will put you in good stead for when you do lose the fat. Your cardiovascular ability will rarely get you laid, yep I said it.
7. Plan what you’re doing. It does not have to be complex but at least have some direction and perhaps a goal and timeframe to ensure you’re on target, or not on target but still have a plan.
8. If it's not working, change it.
“Insanity is doing the same thing and expecting different results.”
I hear Einstein said that, I am pretty sure I have said it more though. I ‘walk the floor’ whenever I want new clients and I am afraid I target the slaves to cardio machines. Oh, you’re using steady state cardio for fat loss along side no nutritional change? How is that going? How long have you been doing this for? People have sometimes invested months of time into a training program and seen NO RESULTS. Change it up, mix it up, or get help using a PT. (plug ;)
9. More is not always better. I had a client last year, fat loss was halted over a period of 2 weeks. I asked for a food log and actually saw calories were near the lowest I had seen them in the last 2-3 months and asked about personal life. Huge amounts of stress with work amongst other things and still hitting the gym 5 times a week. I got this client to drop 2 sessions a week and replace them with a pretty big meal. Guess what? Fat loss the next week.
10. Stop eating (as much) rubbish
It will creep in everyones diet, anyone who tells you they eat clean 100% of the time is either full of shit or has an eating disorder bigger than yours (if you have one, most of us do.) Just try and eat less and replace it with food that has a PURPOSE.
Wrapping it up here but if I had to summarise in 30 seconds the best fat loss strategy. It would be down to consistency – do what you know you need to do, but be very patient and more consistent.
Have a great day!