A sustainable approach for long term results
In the modern day world you can have pretty much anything you want at the click of a button or a touch of a screen. The trouble is that we expect the same when it comes to body composition goals.
With the ever present 8 week “shred plans”, skinny coffee and 21 day Detox diets, it’s no wonder why people are losing trust with the industry professionals when results don’t match up with expectations and desired timescales.
The truth is, there really is no short-cut.
The human body is an every evolving machine and much like the manufacturers of your smart phone, your body is continually adapting according to demand.
In the same way that your phone will get full keep taking pictures and downloading podcasts, if you eat more than your body requires then the excess energy from the food gets stored as energy in your fat cells and you get bigger and slower. Similarly in both scenarios you have a decision to make – either buy more storage space or bigger clothes, or simply address the issue by deleting unnecessary stuff or drop some body fat.
Whatever stress or stimulus you throw at your body, you are sure to get a response. This can be on the surface, like a bruise or a cut, or at more of a cellular level; muscle growth.
How does this apply to me?
No matter how motivated you are, your willpower, much like the battery in your phone, is a limited resource. At the start of any new program or routine you will be fired up and ready to go but as the days and weeks go by, your motivation will start to wane.
This is when progress usually stops. This is when more isn’t always better.
Take the January ‘New Year new me’ crowd. By February, only 15% of those who started a new regime will have managed to stick it out. By March, this can be as low as 5%.
Even with the best intentions in the world, their approach was simply unsustainable in the long term.
If you haven’t been to the gym for a few years or if you’ve gained a lot of weight recently due to poor nutrition, then there will be a reason for this. Whether this be lack of time, lack of motivation, stress, emotional eating or laziness, these must be addressed at some point.
Going from zero gym sessions per week to 5 sessions plus a couple of classes is a surefire way of setting yourself up to fail. Whilst I genuinely couldn’t fault your efforts and enthusiasm, I know deep down that this simply won’t work for the majority.
Be realistic with your time
Time is a very precious commodity. You can’t buy it, you can’t borrow it, and you can’t steal it. I’m yet to meet someone who said “I wish I had less time” or “I wish I was busier”. Yet it’s how we use our available time that matters.
If you’re a busy person, whether this be due to work, family, kids or pets, then effective planning is essential.
If you can only spare 3 hours a week to train, then aiming for 5 will either cause you friction or stress at home, or will leave you disappointed as you’ll feel you’ve “let yourself down”.
Go for 3 sessions per week, hit them hard and reap the rewards.
Sensible choices over perfection
If your idea of salad is a piece of lettuce on a burger and the last time you saw fruit was on the side of a packet of skittles, then maybe diving straight into fruit and veg life should be at a slower pace. Whilst eating 5-7 portions of fruit and vegetables a day would be great in an ideal world, for some it’s not quite as simple as that.
Instead, why not make an effort to add in something new each week? As an example, you could add a couple of portions of fruit during the day and some green veg with some of your meals. This way you get to try new things and discover what you do and don’t like, whilst not over-facing yourself with “I must eat this”.
If you are happy eating your fruit and veg but your struggle is knowing what’s “right or wrong”, then I’ll stop you right there. There is no ‘right’ or ‘wrong’. Nor is there ‘good’ and ‘bad’. It simply comes down to nutrient and energy density. You need a mix of protein, carbohydrates and fats, and these should fall in line with a calorie range. The ratios of these will vary depending on the specifics of your body composition goal, but that’s for another blog.
Our approach at TJP isn’t a diet, it’s a lifestyle. It’s not about giving things up but instead, becoming more aware of what your body needs, both in terms of energy and nutrients.
You don’t need to stop eating chocolate, crisps, sweets and alcohol to get in shape. Sure, giving them up would help but food is there to be enjoyed. Chicken, broccoli and rice life is not fun. Believe me, I’ve been there!
For more information on how we can help you achieve your goals, whether this be fat loss, muscle building or even jumping in front of a camera, then get in touch today.