7 Best kept secrets for long-term SUCCESS in the gym to lose body fat and gain muscle!
You only need to workout 3 days a week for 30-60 minutes
There’s an old saying that you can work long or hard. Strength training is exactly that. Your time is valuable, and wasting an extra 3-6 hours a week takes you away from everything else you have going on. The 80/20 rule is in full effect. 80% of your results come from 20% of your effort. When family, work or your time is on the line, every hour is valuable. Is the last 20% of results worth 80% more effort? (if you’re not competing for a gold medal, good chance no). Let’s be honest: not everyone loves working out or even going to the gym and that's okay. But you know exercise will improve your health, confidence, and energy to allow you to keep up with everything you have going on. Like your zoom calls with the dog barking in the background, the kids running in the yard, or your next waterside vacation.
Full-body workouts are the most effective way to spend time in the gym.
When your schedule is packed, time is of the essence, and working out has to be as efficient as possible. You need to hit a muscle group so much throughout the week to build muscle and full body allows you to hit that threshold. It also does not leave you debilitated and sore to the point of not being able to function the next day. Which is very common with the more classic individual body part focused training session. You are always welcome to do 4
Here’s an example schudle that can help youNavigate your 3 workouts a week.
With each workout, choose 1 exercise for each main muscle group.
When building your own full body workout, it is important to hit each muscle group. The main 4 being chest, back, quadriceps, and hamstrings. If you only have 30 minutes in the gym 2-3 times a week, this format will serve you best. If you have more time, add in accessory movements such as arms, calves, shoulders and or abs. Below, I added in a chart to help you build your own workouts.
Nutrition is easy when you focus on what you can eat and not what you can't
The biggest thing fad diets don’t address is that they take food away from you. This is not sustainable. Okay, awesome, you made it to your goal weight. Are you still never going to eat a carb again? No cake on your own birthday?
The best approach that works for our clients is building a list of all the food you can eat. If you can stick to it 90% of the time you will find success.
Pro tip: find 7-21 different meal combos that you can repeat over and over again. I made a handy dany chart that can help you accelerate that process below
Eating 1g per pound of body weight accelerates muscle gain
Whether you are trying to lose weight or gain muscle, eating proper protein is very important. Protein stems from the Greek word “proteios,” which means primary or foremost. Keeping your meals protein focused will allow for hitting this goal and will leave you more full throughout the day.
An easy generalization is to eat you body weight in protein. This can be tricky for some individuals. If your protein goal seems to be unrealistic, just eat your height in Centimeters. For example: 5 ft × 12 in = 60 in. 60in x 2.54 = 152.4 Cm or grams of protein in a day!
Cardio doesn’t burn as much fat as you think, and slows your metabolism to offset the increased energy needs.
The age of the only way to burn fat was to run yourself into the ground. Doing cardio/walking for hours a day is dead, and let’s be honest, so few of us have time for that. On top of it, when you do lose all the fat, your body still will lack definition and tone due to the lack of muscle. More recently, studies have even shown that the more you walk, the less effective the walking is at burning calories. Your body self-regulates and burns less energy at rest, knowing you will be doing more walking stints. On the other hand, when you build more muscle, your body will burn more calories at rest.
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