It seems nowadays everyone is looking for the magic formula to make positive changes to their body composition. Maybe it’s that special supplement, the latest superfood or that one incredible exercise that’s going to somehow make you lose fat and build muscle in just 7 days! 💩
Sadly I’m here to tell you there is NO quick fix to getting the body you desire.
The good news is, however, there is no mystery behind how to eat and train for results. We know EXACTLY how to do it!
Over my 8 years working as a Personal Trainer, I’ve noticed the one main ingredient that keeps people from reaching their fitness goals…
This is CONSISTENCY.
People tend to be impatient when it comes to exercise and nutrition. Too often people do not give anything long enough to reap the rewards they are looking for. No matter what we do in life, we will not achieve the success we are looking for unless we work at it day in, day out for months on end. You can have the best trainer in the world, and the best nutrition plan to follow, but if you do not stick with it with consistently, you will end up spinning your wheels.
Your body composition improvements will ultimately be a result of playing the long game. Eat whole, unprocessed foods that give you the energy you require specific to your energy expenditure. Foods that offer satiety, have taste and flavour. And that has enough flexibility to allow socialising with family and friends. Without alienating yourself. Consistency doesn’t mean you have to survive on a diet of chicken and broccoli! Mealtimes should be enjoyable and not stressful! Utilise spices and flavours that enhance your food but that also work within a framework.
Regarding exercise. We know that those that see success are those that just turn up and do their workouts. Sometimes we ALL don’t feel like training! However, I guarantee that just showing up and giving it your best shot, is going to be far better for you than hiding behind any lame excuses. Start scheduling into your diary some high quality, time-effective workouts. Set yourself up to hit exercise sessions with as much effort and intent as possible with the time your schedule allows. Prioritise sleep, minimise alcohol and eliminate stress. It’s not rocket science!
Studies suggest that 3 x 60-minute exercise sessions is enough to see a significant change in a healthy adults body composition and strength ( if of course, they aren’t eating like a 5-year-old). That’s only 3 hours out of 168 hours in a week?! Now some reading this will still say they don’t have time. So do what you can. 5 x 20 minutes is still better than absolutely nothing! Once again the message here is to just commit and follow through.
Stop telling yourself that you are doing your best, instead DECIDE TO BE BETTER!
As I’ve said on numerous occasions I strongly advocate strength training as it offers you the biggest bang for your buck. It will improve strength and metabolism. Promotes muscle building and even can help increase self-confidence. Choose exercises that challenge the whole body such as squats, deadlifts, presses and pulls. If fat loss is your specific goal add some conditioning or reduce rest periods between exercises to increase intensity.
Final Thoughts…
Consistency may seem boring to some, but developing habits can help outsmart your irrational self and allow you to avoid the need to continually overhaul your diet, training and lifestyle in an effort to make change. Commit to a process, be consistent and just maybe you will discover your magic formula.