Ongoing Education: Muscle Nerds - Part 2
Muscle Nerds Physique & Fat Loss Workshop – 10 takeaways!
Part 2
Building on last week’s blog – Part 2 of top 10 take-aways Luke discussed over the seminar. As previously mentioned all of these will affect your ability to successfully drop body-fat!
Sleep Trumps All
#6 – Sleep trumps all. Compliance doesn’t happen unless you are well rested and in a good headspace. Any results you are trying to achieve require a degree of discipline and consistency. If you aren’t having quality, refreshing sleep then the likelihood of you sticking with healthy nutritional and training changes is very low. To sum it up, if you don’t sleep well then you are under-recovered and likely over-stressed and your psychological capacity for change becomes greatly reduced and you’ll likely resort back to the most convenient, less healthy, higher instant gratification choices in your food, and lower quality trainings or even no training at all.
Counting Calories Gives You False Information
#7 – Counting calories gives you false information. If you ate 1000 calories of Hoki and Broccoli, would that yield the same results as eating 1000 calories of pizza and chips? There are two main differences between these meals – One is the nutrient density, the other is the thermic effect the foods have.
Nutrient Density – Foods that are far richer in nutrients will help by providing us with sustenance eg Hoki and Broccoli. The amount and the spectrum of nutrients this meal yields are of significantly higher quality and value than that of the pizza and chips meal. To function properly and attain a healthy, lean body composition our body’s need nutrients. Many of which must come from our food.
Thermic Effect – Nutrient dense foods tend to have a higher thermic effect when we eat them – Meaning that it will require our body to expend more energy breaking down and utilizing those foods and therefore increasing our body’s metabolic rate, than those foods with low nutrient density.
Without a doubt, protein is the macronutrient that induces the largest thermic effect of food response.
These two meal examples are worlds apart regarding their effect improving health and getting you closer to improved body composition.
Start Off With Low Intensity Trainings And Slowly Build Up
#8 – Start off with low intensity trainings and slowly build up. Don’t start out guns blazing. There are many reasons why this point is valid from a physiological point of view, however above all else – starting with high intensity trainings and pushing hard at the start leads you to limited options with where to take your training from there and will often than not will lead quickly to dropping off your training and not achieving your results.
Prioritizing Phase 3 Detox
#9 – If your body’s phase 3 detox (excreting through urine, bowel movement, skin), then correcting this needs to be prioritized. Detoxing protocols will do far more harm than good if these things aren’t working correctly. Having1-2 bowl movements per day should be the goal and its needs to be of a good consistency and aside from the first pee of the day, you should aim for it to be clear of a very light yellow.
A major reason why this is key, is this is your bodies way of getting by-products and waste materials that your body no-longer needs, and if you are unable to safely and effectively remove them from our bodies, then this can lead to a myriad of health problems – including of course fat gain.
If Your Not Seeing The Results You Want
#10 – If you’re not seeing the results you want to see and not dropping body-fat fast enough, then exercising more and more (a common result) is NOT the answer. Among the psychological reasons not to beat yourself up more with your training, if you are not achieving the results you desire, then it is possibly due to one of the examples talked about above. To give yourself a great base, regardless of the goal, you should prioritize sleep, water intake, then gut health first, then food and training.
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