Weight lifting, cardio, diet and lifestyle…
Here are my top tips for how to reach YOUR goal body:
START WITH DIET!
If you are a regular to the site you will already know that this is our mantra. You MUST clean up your diet before you do anything else. You WILL lose weight with diet alone, but you will NOT lose weight with exercise alone. If you don’t believe me, know that when I had 2 weeks off my diet recently, I hit the gym every day and trained my butt off, yet I still managed to gain 10lbs.
The first thing you’ve GOT to do is get rid of all the processed and sugary foods in your kitchen and at work. No more sweets, chocolates, white carbohydrates, cereals, fizzy drinks, microwave meals, pastries, crisps, sauces, crackers and takeaways.
If you want results, you need to invest in CLEAN carbohydrates (oats, potatoes, fruit and veg), LEAN proteins (eggs, white meats and fish) and NATURAL fats (nuts, seeds, eggs, avocado and oils).
Once you get this ball rolling, you can start thinking about body transformation, which is when exercise comes into play…
There are 6 different body parts you need to focus on; legs, back, shoulders, arms, chest and abs.
Either you can focus on one body part per day and train 6 days a week, or you can focus on 2 body parts a day and only be in the gym 3 days a week. If you are really serious about hitting your goals, focus on hitting 2 body parts a day over 6 days and hit every muscle group twice a week.
Always have at least 1 rest day a week from weights. Your muscle needs to have a full recovery day to build and regrow.
If your aim is to build muscle, lift as HEAVY as you possibly can while completing 3 sets of 8-10 reps per exercise.
If your aim is to shed fat, lift as heavy as you can while hitting 4 sets of 12-15 reps per exercise.
First things first, FORGET THE LONG RUNS AND STEADY JOGS! Steady state cardio is NOT NEARLY as effective as high intensity interval training (HIIT).
Focus on exhausting yourself for 30 seconds – 1 minute and recovering for the same amount of time, for 20-30 minutes.
ALWAYS do HIIT AFTER weights, this way you are really tapping into your fat stores. Alternatively, do fasted cardio first thing in the morning.
If your aim is to build muscle, you don’t need to be doing HIIT more than 1-2 days per week.
If you aim is to shed fat, I recommend doing HIIT after every weights session. HOWEVER, you do not NEED to do this whatsoever, you can still shed fat by lifting weights and hitting the cardio 3-4 days a week.
This is perhaps the most underrated factor when it comes to getting into killer shape.
You NEED sleep to keep your hormones in check, and hormones have a hell of a lot to do with your aesthetic results.
When you sleep, your cortisol levels (the stress hormone that leads to weight gain) will lower and your growth hormone (muscle building hormone) will increase.
Not to mention the fact that you will train a hell of a lot harder if you are sleeping properly.
Another grossly underrated factor when it comes to shedding the pounds. Don’t forget that muscle is 80% water, it quite literally needs the stuff to function.
Your body will utilize the water to flush out all the crap from your system, keep your digestive system functioning properly and force nutrients around the body.
You MUST STICK WITH IT and do not give up! It is going to take you 3 weeks to simply GET USED TO the diet and exercise, and another week or 2 before you even start seeing results.
You will have good weeks and bad weeks, but you MUST remember your goals! Remember why you are doing this and BE STRONG!
If you’re interested in more specific advice tailored to you and your goals, please email firstname.lastname@example.org and enquire about our online personal training