Three Questions I am asked the most!

There are three questions I am asked repeatedly. I would wager that most fitness professionals are also asked these questions frequently. 

  1. How do I lose weight? (Or, How fast can I lose weight?)
  2. How do I get big?
  3. What supplements do I take? 
    1. …. to lose weight? OR,
    2. …...to get big?

Take a step back!

 Walking in Mongolia. A real step back!

Walking in Mongolia. A real step back!

 

Whether you are overweight, need to lose weight, want to lose weight or have to lose weight this week?...

Regardless of your desire to get big, bigger, split the sleeves of your T-Shirt, or increase the size of your arms on a Friday afternoon before Saturday’s music festival?....

The supplements begging you to buy them, the ones that promise to burn the fat off overnight, the “ARM GROWTH 1000” pre-workout that will directly and specifically increase your arm size in one ‘gun’ session.

Take a deep breath.
And listen up!

You don’t need to worry about that stuff. 
You need to worry about other stuff.
Getting good at ‘the other stuff’ will help you get to where you want to get – weight loss, weight gain. Tackle the small stuff to get to the big stuff.

And supplements, well there aren’t exactly many that work!

CUE THE OTHER STUFF!

1) Nutrition.

 Nutrition: Get your HEAD in the game.

Nutrition: Get your HEAD in the game.

 

It’s all about what you put in your body, and how, when and why you put it in your body. 
If you want to lose weight, essentially (take a deep breath and say it really fast):

When people tell me they want to put on muscle, I always tell them they must “GET LEAN, TO GAIN LEAN.” 

To do this essentially:

You need to go into a slight calorie deficit, eliminate all processed carbohydrates and processed food in general, limit your overall intake of carbohydrates and increase your fat and protein intake.

I think I said that before? You can’t out train a bad diet. Training with excess calories (read massive amounts of carbs, and crappy ones at that) for the sake of gaining weight is inefficient, wasteful, and yields poor results – you will gain some weight but most of it will be fat. It is essential, regardless of you goals, be they sports specific or aesthetic, or health focussed, that excess carbohydrates, and specifically, excess refined and processed carbohydrates are eliminated. 

The process of ‘getting lean to gain lean’ allows excess body fat to be eliminated, and ‘resets’ the sensitivity of the insulin response, (for want of a better description). Consequently, we can then use ‘good carbs’ alongside healthy dosages of FAT and protein to enhance the process of your training.

The process of your training then becomes specific.

Training.

For most, it is either:

  • all aerobic (and poorly performed aerobic at that), or 
  • all heavy weights. 

Regardless of your goal – weight loss, weight gain, aesthetics, or sports/athletic performance – several factors must come into play. On top of nutrition, variety and diversity in your training that then feeds directly into better performance for your goal specific training will yield better results. 

Examples: 

  • If you are a runner and all you do is run – you will not be as good as you can be.
  • If you are looking to gain muscle, but do no cardio, because it ‘kills your gains’, you will not reach your potential. 
  • If you want to lose weight, but only do cardio, and no weights because it ‘will make me bulky’, you will not attain your goals.

Training priorities:

1 and 2) Mobility and Stability. These two factors are interchangeable. You need to engage stabilising muscles to ensure correct function when you move so you don’t get hurt and so you can move better. You need be mobile, the ability to move through a full and active range of motion under load with control, so you can move better and allow stabilising muscles to work. 
There are mobility specific drills for specific functions and body parts.

Check out my free video that runs you throughfull body mobility routine: https://www.thehealthandfitnessguy.com.au/free-video/

Additionally, there are movement practices that incorporate both and integrate the whole body and challenge it as one dynamic system. (This is what PrimalThenics is all about. AND it's coming online soon!)

Program for each paradigm and include movement as a ‘base foundation’ to build your body upon.

3) Strength Training. Every athlete needs to be strong. Regardless, of your sport strength will help. That doesn’t mean that an ultra runner needs to deadlift double body weight. Rather, they should have basic strength capabilities to ensure better overall health and function – a broader base to draw from to enhance their sport specific requirements. 

4) Aerobic Training. It’s not all about HIIT. Every magazine and website these days will tell you to cut the hour of low level cardio and do 20 minutes of HIIT to get the same results. Sure you might burn the same calories, but aerobic training has other benefits than just calorie expenditure – trains CV system, builds type 1 muscle fibre, aids circulation and capillary development, helps distress the body, and many more positive effects to boot that HIIT does not possess. It is again about having a broad base for your athletic development. As the runner needs strength, so to the strength trainee needs aerobic fitness.

5) Goal Specific. Create a broad base -  then focus -> weight loss, weigh gain, aesthetics, sport specific. If you are currently focussed on a goal or sport assess what you are doing. Is your nutrition on track? Do you have a broad base? Do you consolidate your base each week with basic stability/mobility/strength/aerobic work?

If you need help asking or answering those questions, please let me know

Chris.


 

TrainingWebb & Flow