How was the weekend?
I was thinking about what are the key ingredients for getting results in the gym and it basically comes down to a few points…
…here are 3 areas you can start working on today!
1) You work harder on your diet than you do in the gym.
Nearly everyone I know, works harder on their training and leaves their nutrition flagging behind… …this means inferior results.
Are you eating 2 x your bodyweight in KG in grams of protein every day? E.G. 70kg bodyweight = 140g protein daily
Are you eating a source of good fats with every meal?
Are you carbs low apart from post workout?
Do you split these calories over 4-5 servings per day?
Do you drink 3 litres of water per day?
Do you prep your meals and bring them to work?
Are you consistent, even on the weekends?
All good questions to consider….
2) You consistently make your workouts harder and more intense.
If you come to the gym 3 x per week and lift the same weights or do the same cardio, then don’t expect your body to change.
The body needs consistent overload from a variety of parameters.
You could increase weight, add more reps, decrease rest time between sets and so on.
Remember, the body has no idea you are trying to build muscle or lose fat.
It just wants to perform the job given to it, with as little effort as possible.
By repeating the SAME workout you are not staying the same, but actually taking a step back as the body will become more efficient the second time round…
…continual overload, however small is required every single time you step into the gym.
3) You have scheduled rest days in the week.
The very act of any type of training is catabolic in nature. This means that the body is broken down.
Very simplistically, weight training will cause very small tears in the muscle fibres. This is part of the reason that you get DOMS or delayed onset muscle soreness.
If you eat well, sleep lots and rest, in theory, the muscle should come back slightly thicker and stronger.
This is a very basic way of explaining muscle growth.
This can ONLY take place when you are not training.
Training is the stimulus, rest days provide time for recovery, repair and promote anabolism (opposite to catabolism) which is a metabolic pathway that contracts molecules from smaller units.
That means muscle growth.
Muscle growth = leaner, tighter, smaller and less body fat.
It doesn’t mean a huge muscular physique
Think about these 3 points and if you are not implementing them at the moment, it might be time to do so…
…you will actually workout less, have more free time and your results will be much more impressive.
Have an amazing start to the week and speak to you all on Wednesday.
PS. It was good to hear that a few of you went to Copita del Mercado on Wentworth street over the weekend.
For those that missed Friday’s newsletter, David Garcia, the owner is offering a 15% discount for readers of the UCF newsletter.
Tom and I ate there last Wednesday.
The food is really good. GET THERE!