Are you ready to get in the best shape of your life?
If you are reading this it probably means you exercise, or have thought about implementing exercise into your life.
I want to help you shed weight and build muscle for this upcoming summer and beyond. Here are some key factors to follow that will ensure success to reach that summer goal and beyond.
Metabolism: To ensure weight loss we need to make sure you are taking in less calories than you are burning. Think of this calories in vs. calories out as a spectrum. You're on one side of the spectrum eating lower calories and losing weight. In the middle of the spectrum maintaining your weight, or on the other side consuming more calories and gaining weight.
You need to take seven to ten days and track your routine eating habits. Calories, fats, carbs, protein, sugar, fiber, etc. There are great apps out there that help tracking your consumption like MyFitnessPal or FatSecret. Once you have those seven to ten days, take the average of those days and that should be your starting point. Ideally, you would move your calories a few hundred every 2-3 weeks or more.
In some cases, you may find that your metabolism is not burning many calories. For example, if you're consuming 1800 calories a day and you are gaining weight. That may be a sign that this would be a good opportunity to build your metabolism with a slight surplus of good nutrition, rather than try to lose weight in a deficit currently.
Exercise: The goal during this time is to lose weight or body fat. An excellent way to decrease body fat is to build muscle. Over the course of your fitness journey, many things may help you accomplish your goal. However, the most advantageous routine during a period of potential deficit in calories is a great strength training program. This is because training with heavier weight in the lower rep ranges is known to aid in metabolism as well as muscle protein synthesis to build muscle.
As time progresses you may find some added cardio may help you reach your goals. If your metabolism is in a healthy place and you enjoy doing it then I think this is a great idea. However, the main adaptation or signal you want to send to your body is to build muscle. This is done through routine strength training.
Nutrition: What you put in your body matters. Show me a healthy person and I'll show you a relatively lean body. Just because someone is lean does not mean they are healthy. However, if someone is healthy, it probably means they are relatively lean.
I'm going to list some of my own philosophies below that will help you achieve a healthier and leaner body:
- Consume mostly whole natural foods
- Stay away from sugary processed foods
- Make water a priority throughout the day
Finally, never try to under consume to the point where you feel so depleted. You should always keep health as a large factor in your journey to a leaner body composition.
10 Week Summer Challenge: Summer will be here before you know it and nothing says summer like the hot sun and cold water. This summer, take your health, fitness, and nutrition to another level.
I want to challenge you to take a journey with me for ten weeks to see how we can change your body and help you reach your goal to get in shape.
Your challenge starts April 15th and goes through July 21st.
For more information on the 10 Week Summer Challenge Click Here.
If you enjoyed this or have any questions please leave a comment.