I think that myself and many of our email group readers have something in common…
While there are many people who benefit from having a personal trainer.. We actually ENJOY training alone, and some of us prefer not to have a trainer following us around the gym.
Now don’t get me wrong, I think you can agree that getting tips that you actually find useful is GREAT, but the actual need to have someone holding your hand through a workout definitely isn’t there for some of us.
The only thing that separates you from me is the fact that I’m actually a professional at this game, and I’ve been doing this stuff since… 1997! Yeah, I know it’s a long time! My fitness career is just about the same age as a full grown adult! But that’s why I’m in a great position to help you.
Not only because I know what I’m doing, BUT, because I know what it is to be in your position! Wanting to know more and more knowledge about what to do in the gym, with my nutrition, and get the best “bang for my buck” when it comes to following protocols that ACTUALLY WORK!
So today’s email will focus on what are my TOP 5 TIPS for DIY REAL fitness programming. So essentially, these are the things I advise for you to keep in mind on your journey. Let’s get this party started.
Tip #1: Take Progress Photos – ALWAYS
I cannot begin to tell you how important tracking photos is. And if you’re not doing it, you’re doing yourself a huge disservice. The truth is, the scale is a liar. A FLAT OUT LIAR. So even when you’re progressing, it may not move. It may actually go UP. Which, let’s face it, when your goal is fat loss it’s the last thing you want to see. If you’re are solely relying on the scale to be your predictor of success, you can end up getting discouraged and quit altogether.
Photos on the other hand can help you to capture yourself as you are truly in the moment. So in essence, they can help you to truly see the progress that the scale may be hiding. And at the end of the day, that can mean the difference between you seeing yourself as you really are, while staying motivated to keep on track, or giving up on your goals altogether due to discouragement.
Now, for those of you who have a goal of lean building and gaining muscle, taking photos can also be the better strategy than relying on the scale alone. In order to build, you have to be comfortable with gaining a little fat. So seeing the scale go UP can indeed be a scary thing. What I encourage clients to do, and what I advise you to do, is to compare your photos over a period of 2-4 weeks. As long as you are still maintaining a good amount of conditioning in your lean building process (meaning although you’ve gained scale weight you still look like an athlete or simply someone who definitely works out), then you’re in a good place. Remember, you won’t be super lean in your lean building process. But keeping track of things so you don’t gain too much body fat is the main goal – and that is done through photos.
Tip #2: Stop Trying To “Mix It Up” Too Often
The body is a more simple creature than we give it credit for. One of the main principles that you want to keep in mind when it comes to your training is to allow the body to ADAPT to the stimulus you’re giving it. Allow your body some time to be challenged by a new approach, or new training set up, before going in and changing up everything.
Following principles of progressive overload (where you gradually increase volume, intensity and frequency over a period of time to achieve your desired goal) has been proven to be far more effective when it comes to overall progress than constantly switching up a workout for the sake of switching it up. So adopting more a a periodized approach to your training will see you having far more gains in the gym over time, as well as allow you to establish habits that gives you the power to achieve any look you wish during your workout adventures in the gym.
Tip #3: Listen To Your Body – Train Intelligently
In our pursuit for our own brand of physical perfection, it’s easy to sometimes overdo it in the gym. Whether that means training through an injury or pain, training too often and not allowing periods of rest, or ignoring signs of overtraining, not listening to your body will surely slow you down, and can potentially take you out of the game completely.
While in the gym, pay attention to your form. Not only does this ensure that you’re training in a way to get the best muscular development possible, it also sets you up for injury prevention. Chronic injury can occur when you’re repeatedly training a muscle with improper joint mechanics, so preventing this should be your number one priority. Another thing you want to watch out for is paying attention to how you’re feeling, and allowing yourself adequate rest and recovery. Progress doesn’t happen solely in the gym – it happens in the time you are allowing your body to repair OUT OF THE GYM.
Tip #4: When It Comes To Nutrition – Try To Produce As Much Change As You Can With As Many Calories As You Can
It seems like we’re always doing everything we can to CUT calories from our diet. Whether it’s fat loss that we’re trying to achieve, or even if we want to build – many of us are simply not eating enough!
When I’m designing diet plans for clients, I have one objective and focus… I ask myself “How can I effect change in this person’s body with as much food as I can possibly throw at them?”. This is whether they’re dieting for fat loss OR lean building… It doesn’t matter. There’s a saying that I came up with that I say to almost every client:
“You must EAT to be lean, EAT to lose fat, EAT to gain muscle, and EAT to be stronger. Food is FUEL, it’s energy. Food is your greatest ally, not your worst enemy.”
Read that again, as I cannot stress how important that point is.
Too many times when people are embarking on a new plan, they’re hellbent on taking calories away, or not feeding themselves enough. But what they don’t realize is how anabolic sheer food is!
Food is what controls how much muscle you can gain, food controls how much fat you lose, and food controls how much muscle you KEEP when fat loss is your goal.
Food is energy – and food is life.
So feed your body to see the changes you want to see. The way you know if it’s the right amount is by closely monitoring your BIO-FEEDBACK. How do you feel? How do you look in comparison photos? What are your numbers saying? And not just the scale but YOUR MEASUREMENTS. That’s how you track if you’re on the right path. Adjust your calories accordingly, all while listening to your body, and you’ll never go wrong.
Tip #5: Train Hard Or Go Home
The final tip I have to share with you is the old adage “Train Hard, Or GO HOME”. You cannot outtrain a bad diet, but you also can’t hold onto hard earned muscle unless you’re putting in the work in the gym. Training hard doesn’t mean being sore after every workout, nor does it mean overtrainning. It simply means that no matter what, you are always focused on putting your best foot forward in the gym. That after every workout, you feel as though you’ve given your best and there’s no more left to give. It also means knowing when to rest, and listening to your body when you need to allow it to recover. By training in this way, you leave no stone unturned, and you give yourself a fighting chance to see progress over time.
I hope you’ve enjoyed this email, and that you can take away some great tips that will help you in your body transformation journey TODAY!
By the way, I have a slogan, just because you’re working by yourself, it doesn’t mean you’re alone. I want to invite you personally to become an exclusive Inner Circle Member today. I’ll give you all the tools you need to get things started on your personal path to fitness success.
Or, if you are looking to truly step up your game in (and out) of the gym, then consider one on one coaching with me. For that, check out my coaching site http://www.RoxStarFitness.com.