Key Concepts for Maximising Your Training & Nutrition
I hope you’re all doing well! I wanted to take a moment to cover some key training and nutrition principles that will help you make the most out of your fitness journey.
1. Specificity & Progressive Overload
To make real progress in the gym, it’s essential to know whether you’re doing a warm-up set or a working set. Your training partner should know too! Working sets should feel sufficiently heavy to stimulate muscle growth. Keep in mind that each muscle responds differently to various rep ranges, so experimenting to find the best fit is key.
For beginners, 2-3 sets per session, done twice a week, is enough to stimulate gains—just remember, beginner gains can be small, but they do add up!
2. Growth Happens OUTSIDE the Gym
It’s important to remember that the gym is catabolic—meaning it breaks down muscle. But the real growth happens when you go home, refuel with protein and carbs, and rest. Your muscle growth will actually peak several hours after you’ve finished your workout.
3. Stress & Recovery Matter
High stress, poor nutrition, and lack of sleep will significantly hinder your gains. Proper rest and recovery are just as important as what you do in the gym, so make sure you’re giving your body the downtime it needs to grow.
4. Warm Up Your Nervous System
Always warm up for each exercise by performing the movement with a lighter load. This primes your nervous system and helps prevent injury. Pushing yourself too hard, too soon can lead to strain or injury, especially when your muscles aren’t ready.
5. Correct Form is Crucial
One of the most common mistakes I see is improper form. For example, when squatting, if you sit too far back instead of staying upright and letting your knees track over your toes, you may miss your quads altogether. Make sure you’re targeting the desired muscles with proper form!
6. Protein is Key
The number one rule for building muscle is simple: you need protein. Aim to have it 3-5 times a day at regular intervals. And remember, the myth about excess protein being bad for your kidneys is just that—a myth.
7. Counting Calories & Healthy Habits
Counting calories can be useful, but it’s more important to develop healthy eating habits. Learn to build meals with lean proteins, veggies, fruits, whole grains, and healthy fats. Keeping an eye on your portions and body weight regularly will ensure you stay on track.
8. Long-Term Success with a Balanced Diet
Once your diet is over, we want to avoid going back to old habits. It’s crucial to normalize a clean diet that still allows for treats like ice cream. Your body thrives when you maintain performance-level calories for months at a time, which helps avoid diet fatigue.
Struggling to Find Balance?
If you’re finding it hard to balance whole foods and indulgent “soul foods,” reply with "SHRED" to be part of my upcoming 8-week challenge where we focus on shredding fat while maintaining muscle!
Stay strong, train smart, and don’t hesitate to reach out with any questions!