The Secret To Reaching Your Fitness Goals
Updated: Jan 6, 2020
Reaching your health and fitness goals can be a long bumpy ride.
With all the fad diets and flashy exercise and training programs that are circulating social media nowadays, it's easy to get stuck and feel lost.
The truth is, achieving your health and fitness goals doesn't have to be complicated.
Theres no need to try and follow the next best diet that a work friend or colleague has been raving to you about and theres no need to try and copy the crazy exercises you see on instagram.
You really just need to get to the root of what it is you want to accomplish.
Start With Strategy
Before you start moving towards your goal, it’s important to get an understanding of where you’re currently at and where you want to go.
Taking the time to think about it will give you the opportunity to strategize and to develop a list of action steps you can take.
Here are some action steps around training and nutrition that you can use to launch yourself to your goals.
Where To Start With Nutrition
When it comes down to nutrition, you want to keep a few things in mind.
1. Eating a range of whole nutrient-dense foods
2. Eating in the appropriate calorie range for your goal
If your goal is fat-loss
In order to start losing fat, you will need to start by eating in a “Caloric Deficit”. This means that you should be consuming fewer calories than your body burns in a day.
So, if your body burns 1,800cal per day:
You’ll want to consume slightly fewer calories than that every day in order to trigger your body to start losing fat.
This means you're going to have to start tracking your food.
So take your phone out, download an app like "MyFitnessPal" or "LoseIt" and start tracking your food so you can ensure you are not over eating those calories.
If you want to Build Muscle
In order to start building muscle, you are going to want to eat in a small “surplus” of calories.
Let’s use the example above:
If your body burns 1,800cal per day:
You’ll want to consume slightly more calories which come from mainly protein sources such as:
Here is a solid list of protein sources that you can refer to!
When It Comes to Training
Training For Fat-Loss
You can optimize your time in the gym by incorporating compound movements in a circuit fashion.
This can be done by choosing a push, pull, a leg exercise, and an aerobic type of bodyweight movement.
This increase of activity during your training sessions will maximize the calories burned during your workout which will help you create an energy deficit by the end of the day.
Heres an example of a Full-Body Circuit Training Workout you can do at home.
You can easily take this type of template and get creative with different exercises so you never get bored!
A1. Push-up 10-20 reps
A2. Supermans 10-20 reps
A3. Squats 10-20 reps
A4. Jumping Jacks 30sec-60sec
A5. Planks 30sec-60sec
45sec-60sec Rest x 4-6 Rounds
Training to Build Muscle
Training for muscle growth requires these two factors: Intensity and Volume.
Intensity can be achieved by lifting heavy weights during your sessions and progressively overloading with more weight in the following workouts.
Volume can be achieved by completing more sets and reps during each workout. You’ll want to keep your rep range between 12-20 while completing these for 3-5 sets.
So, if you want to build more muscle start by lifting heavier weights for 4-8 reps with 5-7 sets before moving onto isolation exercises with 12-15 reps and 4-5 sets.
Here’s an example of a Full-body Workout For Building Muscle
Barbell Squat 5 sets x 6 reps
Walking Lunges 3 sets x 20 reps
DB Bench Press 5 sets x 6 reps per side
Cable Flys 3 sets x 20 reps
DB Row 5 sets x 6 reps
Cable Pull Down 3 x 20 reps
This will help make sure you are incorporating both Intensity and volume in your workout to stimulate your body’s muscle building process.
Don't Forget to Rest
When training for either of these goals it's also important to think about the amount of sleep you're getting.
If you want results, you have to also rest in order to give your body some room to make those changes you want to see.
Keep in mind - Everyone is different.
Your genetics will dictate how much sleep you actually need.
If you're not aware of how many hours you require, just aim for 8 and see whether you need more or less based off of the results you get and how you feel.
Now that you have an idea of what direction to move based on your goal, the next step is to make sure you are doing the moves right and consuming the right amount of calories that you require.
The easiest way to check your form is to invest in a coach who will teach you how to execute the exercises correctly and safely.
This will help you mitigate your chances of injury while you move closer to your goals.
The best way to ensure you are consuming the right amount of calories is to receive some type of body scan that gives you an idea of the right amount to consume for you and your body type.
Lucky for you we got you covered with experienced coaches and a medical-grade body composition analysis machine (InBody Scanner) that will give us all the information we need to kickstart you even further towards your goal.
Gain the clarity you need to finally reach those fitness goals you set for yourself by scheduling your free session below.
We'll help you get started on the right foot.