I always say to my clients, followers and readers that before they embark on ANY new training plan, they first need to figure out their goal, and work backwards from there.
If a client told me they wanted to build muscle, I would start them on a hypertrophy (muscle building) training plan that saw progress overload en route, and I would work them up (or down) to their maintenance calories.
After a few weeks of training and eating at maintenance, I would slowly and incrementally increase their calories to allow for continued increased muscle mass over time.
This would ideally occur over the course of a year, or more if they allowed.
If a client told me they wanted to look ‘toned’ (side note, ‘toning’ isn’t real, it simply means increased muscle mass and decreased body fat), I would say CONGRATULATIONS, you have picked the hardest goal there is…
But, I just want to look toned?!
They would say (this isn’t presumptuous, I’ve never been met with a different response), and I would have to explain to them that ‘toning’ means FIRST building the muscle, and THEN shedding the fat.
It is a 2 part process – hence the length of time and difficulty.
So, first we would start with a hypertrophy plan (as above), and then we would move onto a fat loss plan…
If a client told me they wanted to achieve fat loss, I would say CONGRATULATIONS, you have picked the easiest goal in terms of requirement (fat loss really isn’t complicated), but the hardest goal in terms of mental effort.
Fat loss simply calls for a calorie deficit.
This means you are consuming FEWER calories than your body needs to maintain its current state (total daily energy expenditure).
You can stick with the same diet as always, just eating less of it (less NET calories), you can implement a totally different diet (protein and fibre) and potentially eat MORE of it, you can up your expenditure via daily movement and / or exercise, OR you do a little of all of the above (my personal recommendation).
Don’t just blindly walk into a gym and do a little cardio, do a little weight lifting, eat a little less or eat a little more.
Figure out your goal, and implement a road map that will lead you to SUCCESS.
Don’t waste your time, do it right.
The Only Body Transformation Plan You Will Ever Need:
– I’m now into my 14th week of dieting… WEEK 9 DIET BREAK – 62kg WEEK 10 – 62kg (0kg loss) WEEK 11 – 61.2kg […]Read More
I’m now into my 9th week of dieting and have just completed a 3 week diet break… WEEK 1 – 64kg WEEK 2 – 62.9kg […]Read More
I’m now into my sixth week of fat loss, and my weigh ins have been as follows… WEEK 1 – 64kg WEEK 2 – 62.9kg […]Read More
I’m now into my fifth week of fat loss, and my weigh ins have been as follows… WEEK 1 – 64kg WEEK 2 – 62.9kg […]Read More
It’s a weird time; gyms are closed, we’re cooped up inside, and the mere handful of joys we have available to us right now include Netflix, food and alcohol.Read More
When I wrote my new download (The Stay At Home 12 Week Body Transformation Plan), I decided to write out a Food Bible (a long […]Read More
As I mentioned in my blog post last week, I’ve been in a gaining phase since December 2019, meaning I’ve been progressively increasing my calories, lifting volumes and intensities, while decreasing my cardio over the course of the last few months.Read More
I’m super excited to FINALLY be launching my new website, which has been almost a year in the making.
Some of you will have come across my last site, FitnessFondue, and I hope you find this one just as helpful, informative and exciting to visit (if not more so!).Read More
I’ve been tracking my calories and macros on MyFitnessPal for roughly 6 years now, and while it’s true that I ask my clients, readers and followers to start tracking too, it’s also true that I don’t think it’s the best option for EVERYONE…Read More
First and foremost, I want to say thank you all so much for visiting my new website.
I truly hope it helps you achieve your goals, and I hope you continue to come back over the course of the next few years (yes, I am in this one for the long haul!).Read More