Is that time of year again when a lot of people are setting health and fitness goals.
THIS IS GREAT.
But have a plan on how you are going to achieve that goal and maintain that lifestyle.
A goal should be ‘’SMART’’
Specific, measurable, achievable, realistic, time-based.
Don’t just have the goal ‘’I want to lose 10kgs’’ or ‘’I want abs’’. Do your research as to how you can reach that goal and make sure you stick to the SMART principles which are pretty self-explanatory so I am not going to go into them.
What I am going to do is give you the basics that matter.
Strength Training 3x per week hour per session and if you have not trained before or for a long time nothing more is needed.
I know what you are thinking ‘’Great, but what do I do?’’
Well, this all depends on your level you are at the moment. If it has been a while since you trained last or you have never stepped foot into the gym full body workouts with supersets would be the way to do it.
The first rule is stick with multi-joint movements. Eg: bench, squat, deadlift, row, overhead press, pulldown. You don’t need fancy movements.
This means doing squats with lat pulldowns and resting 1-2 min in between exercises. Think near opposites and do 4 sets of each exercise with 8 – 12 reps per exercises for a start.
We want to use as many muscles as possible and as frequently as possible. Don’t bother with having an arms day or an abs day.
If you have trained before and have just taken some time off and just looking to get back into it I would recommend a 2x upper body one week and one time lower body. Then 1x upper body and two times lower body the following week.
PAY ATTENTION TO TIME UNDER TENSION (TUT)
Time under tension is the time that your muscle is placed under load. But to keep it simple make sure you lower the weight for about 3 – 4 seconds and lift the weight up in 1 – 2 seconds.
For different times a different outcome is achieved.
More in this guide (CLICK HERE)
Train for ONE HOUR. we can vary volume, and intensity after. For now, just keep it VERY simple and make sure you turn up at least 3x per week. In the end, consistency is key.
Make sure you understand calories in vs calories out.
Protein at EVERY meal
Aim for 4 Meals per day unless you are only currently eating two, start with eating three… Baby steps!
This is a good way to measure food without counting calories. (TWO HANDS MEN ONE HAND WOMEN )
You can see our grocery guide here.
We all start from somewhere. If you are not training at all and 3x per week sounds like a lot think of ways you can include exercise into your life by taking small steps. Don’t go all in at the start. THIS TAKES TIME so be patient and you will get there 🙂
Remember guys discipline equals freedom. There are sometimes when I don’t want to train and when I am busy with work this is more often than not (we are all human). But, If I did not have the discipline to turn up when I didn’t want to go I would be a very out of shape strength coach and no one should buy from them :p
P.S don’t take rest weeks chances are you don’t need them and not at risk of overtraining.
IF YOU WANT TO JOIN MY FREE FB GROUP WHERE I CLEAR ALL UP ALL THE MYTHS WHEN IT COMES TO GETTING IN SHAPE AND KEEPING IT SIMPLE CLICK HERE