20/02/2024
6 fundamental steps to getting in shape
1. Calorie deficit
It doesn’t have to be a big deficit it can be as much as 200-300 calories below you’re maintenance calories.
2. Set a high protein
The goal is to build as much muscle as possible while still dropping body fat. You should be consuming 0.7g- 1g per pound of body weight, id personally aim for the higher end.
3. Resistance training 3-5 times a week
When in the gym, you will need to train hard and push yourself the best way to achieve this to apply progressive overload to your training you do this by incresing weight, reps or time under tension over period of week and months.
4. Prioritising Sleep
Sleep is a fundamental aspect when aiming to build muscle and drop fat, personally I recommend 7-9 hours of sleep
5. Get serious with your tracking
If you are serious about your fitness goals I don’t understand why you wouldn’t keep track of calories/macros also weight/reps to look back at previous weeks to compare results even tracking how hours of sleep you get each night. Track the things you are in control of and the rest will fix themselves.
6. Be patient
Social media makes you think that you can achieve your goals within 30 - 60 days but unfortunately that’s not the case building muscle and changing your body takes time. There is no special program its just simply putting the the work day in day out. CONSISTENCY
Drop me a message if there’s any questions I can help you with.
