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I discuss the fundamentals of nutrition and training. Listen to this podcast from beginning to end and let me know what you think.
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In this episode I am going to discuss the fundamentals of what it takes to build your ultimate body, and I’m going to break it down into steps and then all the strategies and stuff you can go to my website and find them on there. But I thought that I would take the time to really discuss this. I’ve been wanting to talk about this for a long time, because there’s so much garbage out, there’s so much bullshit out there about what it takes to have that great body, that it’s often misconceived as rules such as it’s 80% nutrition, 20% training, or like some people will, for example, if you think about it, I’ve done this before, you want to get ripped, first thing you do is you run to a gym membership and sign up to a gym and or personal training programme and then completely forget about nutrition. Or you might go on some diet and completely neglect the training side of things because everyone tells you that abs are made in the kitchen.
Or you might even have that mindset of, “Well, you know what, I absolutely want to change, I really want to make that commitment,” but you have no fucking idea what to do in the kitchen with your nutrition or what to do in the gym, so you just go to the gym, look like a helpless wonder going from one machine to the next, doing whatever you feel like doing at the time, and whatever you feel like is based on what you read in some magazine somewhere.
But I am afraid that after reverse engineering my own success in this area of my life and then finally being in a position to share it with people, that it’s actually a combination of three things, like, if you want … The fundamentals of building a great body are not surprisingly outrageously over the top. It’s so boring. When I tell people what it takes to build a great body, it’s like an anticlimax, it’s like that part of the film where you go, there’s going to be a massive, like the lead is going to die, the lead character is going to die, but no. It’s something completely different, like completely what you didn’t expect.
I’m here to tell you that there are three pillars to any successful, that is keyword, successful body transformation. That is: nutrition, training, and mindset are all equally important, equally. I say this because they’re pillars because if you miss one, the structural integrity of the whole thing just collapses, like it just doesn’t, like a stool with two legs doesn’t stand. A three-legged stool works. These three pillars work. They work synergistically together.
I’m not just being like guru style here. I’m here to tell you that if you only focused on nutrition and you completely forget about training, then you could definitely lose weight but you just won’t have a physique that’s strong, defined, toned as ladies ought to call it. It just won’t happen. If you go to the gym and train and forget about nutrition and forget about what you eat, forget about calories, forget about macro nutrient requirements and all the rest of it, then you’re going to be going back to the gym looking exactly the same as what you did, year one, year two, year three, the same fucking people going back to the gym year after year doing the same thing, wondering why they’re not going results.
Because, well, you’re not managing the calories, the nutrition, the macro nutrient side of things and you’re not balancing it out with your training. You have the mindset like you’re certainly persistent, you’re going back to the gym on a regular basis, and although you don’t have anything to show for, you’re persistent, you’re training, but you’re missing that other piece called nutrition. It’s what you do with your nutrition that also determines how you look and ultimately how you feel. It’s 100% nutrition, 100% training, 100% mindset.
Now I will break these down because it’s important that we get the strategies around what you need to do with your nutrition, what you need to do with your training, and in terms of mindset that’s a much more difficult beast to tackle because how do you teach someone to be more patient, how do you teach someone to be persistent? These are characteristics which you just can’t teach somebody. Like I can give you the awareness of you need to be patient and you need to be persistent, but it’s ultimately down to you to work on adopting those characteristics.
The strategies around nutrition and training are relatively straightforward. But if you’re not patient in this game, if you’re not persistent, and you don’t have some faith about whatever programme you’re on, then the whole thing collapses. It’s game over. In fact, most diets actually are effective. It’s that the reason why they’re not effective is that most people never have the patience or the persistence long enough to see that diet or programme through into its full course. For example, if you go into any kind of training programme, like a five by five, like a StrongLifts 5×5 for starting strength, whatever, and you’re on it for a week, you’re not going to get any, you’re not going to notice any benefit from that because you’re missing the mindset pillar of having the patience and the persistence to keep pushing through. Yeah, it’s going to be painful, you’re going to wake up in pain, it’s going to be sore. You have times when you’re not going to feel like training, but giving up is not the answer. The programme works if you give it the time through persistence and patience.
I wanted to bring those three pillars to your, the forefront of your mind. They’re all equally important. You want to not be suaded by … Now this is … Okay, if you keep doing what you’re doing … This is the reality of things. You’re out of shape now. You want to lose some weight. Here’s the truth. If you want to get to the next level of your physique, you need to do something drastically different. You cannot get … Who said this, right? You cannot get to the next level of your life with the same level of thinking that you have right now. You need to change your thinking to get to the next level. I’m helping by giving you some awareness of what to think differently about.
For example, people have this thing called the shiny object syndrome which is a new diet comes out and or new training thing comes out like Zumba or whatever and then people run to it in droves because it’s the next new magical shiny object and everybody is attracted to the shiny object because it seems to be the answer to everybody’s problems. But the truth of the matter is when it comes to weight loss, building muscle, losing fat, whatever you want to call it, there’s tried and true methods that have been around since humans have been around. There’s no secret to losing fat and building muscle. There is no secret in science. We have all the science about what it takes to have a great body. It’s just that we have too much bullshit out there about all these other things which are completely irrelevant, they’re completely irrelevant.
You need to remove yourself from the mainstream. You have to. Hopefully this audio will give you some perspective and also will help you to move to the next level as well. You need to avoid juice cleanses, detox programmes. I mean, look, this kind of quackery to be honest, it does have basis in health in terms of if you’re on a juice cleanse or detox, depending on the programme you might be getting your micro nutrients, but in terms of building your ultimate physique a juice cleanse or a detox programme is not the way to go about it. You sure, you could lose some weight, but a lot of these programmes will have you not eating enough protein, and so therefore you sort of become this skinny fat person.
If you’re not sure what skinny fat is, it’s 95% of the population, because 95% of the population have been on or are on these juice cleanses and detox programmes. Go to Google Images and type in skinny fat. I know because was one. I have been on juice cleanses and they have sucked and detox programmes. I did it for years. I’m here to tell you right now if you want to build ultimate physique you have to remove yourself from the mainstream thinking of being on a juice cleanse or a detox programme. You just have to. There are other ways of being healthy and being on a juice cleanse or detox programme is not one of them.
Let’s get into the first pillar, the first one being nutrition. Now what do you need to do with your nutrition in order to have a great body? Now if you’re watching or listening to this, I actually I’m a YouTuber so I’m used to filming a lot of videos, so if I reference that, then that’s the reason why. If you’re listening to this and you’re out of shape, you’re wanting to lose some weight, you’re thinking, “What do I need to do with my nutrition now that you’ve just told me that I should avoid juice cleanses at all costs,” the number one, our key that you need to keep in mind with nutrition is you must keep your protein levels high. You must keep protein high during the process of losing fat to eventually build that body of your dreams.
There’s plenty of signs behind keeping protein levels high and there’s enough science out there which also mentions how much protein you should be taking as well if you’re weight training on a regular basis. Now usually this is around one gramme per pound of … Now studies do reference body weight. Some other studies reference lean mass. But it’s easier to use body weight. One gramme per pound of body weight per day if you’re resistance training, so if you’re doing weight training in the gym, is what you need to take every day. It’s there about, it’s one gramme per pound, or 2.2 grammes per kilogramme of body weight per day. Depending on the study between .8 to 1.2 grammes, but just call it one gramme per pound of body weight per day of protein is what you need.
You can get that from chicken, beef, fish, nuts. You can get it from protein powder. There’s different ways you can get protein to meet that target, but if you’re consistently training on a regular basis you do need to slide your protein up high. There’s a number of reasons for doing this because of course protein stimulates muscle growth and also preserves muscle as well. If you’re dieting to lose weight, what I like to call losing fat and you’re weight training, keeping protein levels high will allow you to maintain the muscle you have. If you don’t do this the consequences are clear. You will become skinny fat. That’s what will happen. Because skinny fat is somebody that …
I was skinny fat so I know exactly what this is and 95% of the population is skinny fat as well. It means that you’re skinny or muscle, so in other words, you’ve got low levels of muscle in your frame with higher levels of fat. You actually look good with clothes on, but the moment you take your clothes off it’s a different story. For guys it’s usually the flat chested kind of pudge, like that pot belly look, that’s what we’re talking about when I mentioned skinny fat. You need to keep protein levels high, otherwise you’ll go into skinny fat territory. This applies to women as well.
The second piece of the nutrition puzzle is that you need to create a meal plan around the foods that you enjoy the most and you need to stick to it. I don’t know, you’re thinking, “Gosh, a meal plan. Oh, how restrictive.” The truth is that a traditional meal plan is restrictive 100% because people think of meal planning in terms of chicken and rice, or like broccoli, like just boring, like just food that people just don’t want to eat every single day. The truth is though you can actually create meal plans, if someone teaches you how to do it properly, you can actually create meal plans around recipes that you enjoy, foods that you enjoy the most, and everything, and you can still meet your goals. It’s actually incredible. It’s called, if you’ve heard of it, it’s called flexible dieting.
You go to my website, check it out. I talk about it. Actually I’ve got a course on flexible dieting mastery on my website. If you go to my course to check it out, I believe at the moment it’s a free course. I’ve also got one on protein, another one on meal planning. I talk all about … Everything I’m talking about I talk about in courses on my website. Go and check those out. I teach people all about protein, all about meal planning, and all about flexible dieting.
The reality is that you can create a meal plan around the food that you enjoy the most while still losing fat, which is the coolest thing on earth, because most people think that, “Well, if I go on this meal plan, that’s it, my life is over,” like I’m enslaved to this document. That whole rigidity really makes sticking to a programme even more challenging. But the truth is that if you are designing a meal plan around the food that you love, and that even if you get sick of that food because we all do get sick of like … I don’t care who you are. If you are having sweet potato in your meal planning because you love sweet potato, you’re going to get to a point where you just want something else, like brown rice or quinoa, like you just want to change it with something else. That’s what we want. Variety is the spice of life, no matter how simple you think you are.
The great thing about meal planning the way I teach it, especially the way I teach it, is that the moment you do get sick of something on your meal plan, you can absolutely swap it out, while still remaining on track. That’s the coolest thing. Being able to go to your meal plan and not it be like a mobile phone contract or a cell phone contract where it’s everything is fixed until like 24 months, everything is fixed and everything is strict and rigid. The moment you get sick of it you just go, “Well, okay, what am I sick of? I don’t want this banana apple, this piece of fruit, whatever. I don’t want this serving of X. I want to change the recipes over,” and you can just slot them in, easy done.
You can do that through using a spreadsheet which I believe it’s still on my website, but then you can also use applications such as MyNetDiary or MyFitnessPal and you can download them from the App Store and you can configure them based around your goals. By doing that it will help you remain on track. MyNetDiary, MyFitnessPal, I mean gosh, it couldn’t have come easier in life to now track and monitor what we eat, because we have smart phones now. It was much harder back in the day when I was growing up my parents had, we had calorie books. We had textbooks of food and would have to go through these, I’d have to flick through these books to find out the protein, carb, fat of a particular food. We’re going through physical books.
Now we’ve got MyNetDiary which has a food database of like half … What is it? I think it’s like 500,000, 700,000 different types of food, branded food items. How easy is that? That’s what you need to do. There’s no real secret. It’s an anticlimax. It’s not fun at first. But when you learn the principles of how to keep your protein levels high and how to create meal plans around the food you enjoy, both of which I teach how to do very easily on my website, go and check it out, then your life with change for ever. I can assure you.
The second pillar that I want to talk about is training. Now often neglected because there’s the school of thought of nutrition is all that matters, abs are made in the kitchen. As long as you have your nutrition sorted then training doesn’t really matter. It is true that you can lose weight without training in the gym. Of course. You go on a juice cleanse, be on 1,000 calories a day, don’t never hit the gym in your life, never leave the couch and you’ll lose weight. I mean that’s a no brainer. However, you’re not going to have that defined physique because you need to if you want to look …
Okay, for the ladies listening, you want the toned arms, the toned legs, the toned thighs, this and whatever toned, then you must do weight training, you must lift heavy weights. If you want to look like a goddess, you need to train like a king. I think that’s a saying. But the point is that you need to, as a woman you need to lift heavy weights if you want to have those toned arms, you do need to add some muscle to your frame. It might only be two or three kilos of muscle. It might only make a couple of kilos difference to your overall weight, and that freaks the hell out of a lot of girls when you tell them that, but the reality is you’ll look completely different, like it’s unbelievable just how much two or three kilos of muscle looks on a woman. It just completely changes how they look. By lifting heavy weights you achieve that. If you only approached this from the nutrition side of things and never hit a gym, you’ll never have toned arms, period.
Guys same thing. If you only focus on how much broccoli you’re getting in your salad or how many green smoothies you have every day, and you never pick up a dumbbell, you’ll never have great arms. It just won’t happen. It just can’t happen. Physiologically it just can’t happen. That’s why they’re equally important. You need to get to somewhere, a gym or whatever, lift heavy weights. If you’re a beginner just starting out, if you’re listening to this, you’re beginner, you’re not used to going to a gym, your primary focus must be the major lifts. It must be the major lifts like the deadlift, the overhead press, the lounge, the squat, the barbell back or front squat, the chest press. These are the major lifts. They make up any great … They make up any great strength training programme. For a beginner you need to incorporate the … And you know what? They’re the most challenging to learn and you don’t have …
I mean, look, I remember. When I first started my journey I couldn’t deadlift. I was scared of deadlifting because I’m like, “I don’t want to injure my back.” I was scared of doing the bench press because I was scared of dropping the bar on my chest. I was scared of doing the overhead press because I was scared of dropping the damn thing on my head. I was scared of a lot of things. As a guy when I was first starting out I would stick to the safety of cable machines. That’s what makes cable machines so appealing, is that they’re like a safe haven. I’ve nothing against cable machines, but if you want to progress then you must incorporate free weighted training. You must. Bench press and overhead press and everything with dumbbells and barbells. Those exercises need to be a core part of your training programme.
programme know, I get it, you may not have the confidence, and that’s completely okay if you’re just starting out. It’s like, “Well, Brad, I don’t know how to bench press, I don’t know how to … I don’t want to jump the bar on my chest.” I get it. This is why I hired a personal trainer for maybe six times. I hired a personal trainer. I paid the money so they could specifically show me how to do the chest press, how to do the overhead press, how to do the deadlift, how to do the barbell squat. I paid somebody to show me and to watch me do it so then I could go back into the gym and do it myself, and work on it, and improve it. Then I hired the same personal trainer several months later just to get little improvements and little tweaks on my technique and my form. Then overtime I built my confidence that way. Now I have no problems of course.
But I get it. You’re scared. You’re nervous. You don’t have the confidence. It’s intimidating. These big dudes over in the mirrors with their big dumbbells and bar. I get it. It’s not a welcoming environment in that part of the gym. I get it. If you don’t know what the fuck you’re doing, it’s intimidating. Get a personal trainer. It’ll be the best investment of your life. But you want to ask that personal trainer to specifically show you how to do chest, how to do the bench press, how to do the overhead press, how to do the barbell squat, and how to do the deadlift. Very challenging but highly rewarding exercises that should be part of any beginner strength training programme. programme leave that one to rest for now. I can go on more about that, but I’ll talk more about heavy weight training principles later. The next piece of the training puzzle is limiting your cardio down to two to three hours per week. Now there is no hard and fast rule of how many hours of cardio you should do every week. Now if you’re listening to this as a competitor, this is going to be different. If you’re listening to this and you’re wanting to lose some weight and you have no interest in competing, then you can apply the blanket rule of two to three hours of cardio is what you should be really limiting yourself to every week.
The reason being is because, look, quite frankly most people spend much more time in the gym doing cardio every week and they wonder why they’re out of shape, they wonder why they haven’t lost any weight, and a lot of it it’s got to do with nutrition because they spend two or three hours on the stair master, the cross trainer, the rowing machine, the bike, the tread, whatever, and then they leave and they go and have grilled burgers, they’ll have six doughnuts, they’ll go drinking with their friends and they wonder why they’re not getting results. Because it’s nutrition and training. Not just training.
If you have nutrition in the right place, keep your protein high, have a meal plan structured around your goals of keeping your calories in check, and don’t worry, I’ll talk more about how to do this in videos on my YouTube channel, in my course, on my website, but once you got nutrition in check, then you only need to do a couple hours of cardio every week, and you’d never do, another point I want to make, is that you never do cardio and weight training together in the same session. That’s another thing as well. Because there’s conflicting physiological processes that take place when you mix cardio and weight training together in the same session, which is why you should separate them always.
For example, you might do cardio in the morning, you do weight training in the evening. That’s a good separation. Because different physiological processes take place when you do cardio versus when you do weight training. When you do them together, those physiological processes conflict. Won’t talk about what those processes are but this is backed in science. This has everything to do with IGF1, insulin growth factor 1, won’t talk about it but we need to know you should separate them, keep them separated.
The next piece I want to mention is getting enough rest. Now usually one to two hours … Sorry, one to two hours. One to two days off all training per week. Going to the gym seven days a week is not a solution. A lot of people do it and they wonder why they’re stunted in their growth and in their progress and they’re going through plateaus. It has everything to do with the amount of cortisol that they have in their bodies because they’re over training, they’re going to over training territory. That’s why you must, must as part of the training process, have at least one to two days off all training every week.
Because of course when you’re not training your body is still recovering and your body if you’re weight training, you are, your body is synthesising muscle even on your rest days. It doesn’t happen in the gym. You’re breaking down muscle when you go to the gym and lift weights, and when you leave the gym and you get your nutrition all sorted out with high protein and meal plans and stuff, then when you’re sitting down watching Netflix your body is recovering, it’s rebuilding the protein structures that you broke down to make your muscles bigger and stronger. So you build muscle when you’re not in the gym, when you’re sleeping, when you’re resting on the couch, so need to take one to two days off training every week. Minimum of one day off. You can train six days a week and have one day off, one to two days off every week.
The next piece is you never do more than one hour of weight training in any one session, one hour. I used to spend multiple hours. I thought the more, the merrier. I thought if I spent three hours, I’m going to get three times the results of someone who does one hour. In the science, actually there’s no science that says that. In fact, your cortisol levels raise sharply after about 40 to 50 minutes of intense weight lifting. That in itself is a reason to not continue your training any longer than 45 minutes to an hour. It’s the law of diminishing returns. If you’re on steroids, if you’re juicing, it’s a different game. You can spend multiple hours in the gym because your body is just unbelievably good at synthesising new proteins to build muscles bigger and stronger.
But if you’re a natural athlete like me and you’re doing this naturally without steroids, without chemicals and like 95% of people listening to this, then I can absolutely assure you’ll get no benefit by spending any more than one hour in the gym doing weight lifting. You just won’t. It exponentially drops off in terms of your returns on your time invested. Anything more than one hour it’s the law of diminishing returns.
You want to keep your weight training sessions between 45 minutes to an hour. Then in conjunction, remember, it’s all this weight training and everything in the gym, then it comes down to using a meal plan that’s tied in with your training. They’re both equally important. You must have your nutrition and your training both working together in your favour, because the moment they’re not, then you just won’t get results, period, you just, you’re wasting your time.
The way to do it though, and I’ll talk more about this in that meal planning course on my website, is that with your meal plan you would structure the part of your meal plan around your pre and post workout. There is good signs out there which references the benefits of having a pre-workout and a post-workout which consist of protein and carbohydrate. The exact amounts are currently debated, but it is relatively accepted that a certain amount of protein and carb should be had as your pre-workout and a certain amount of protein and carb should be had as your post-workout within a certain amount of time.
They talk about this window, the anabolic window, which is usually up to 30 minutes from when you finish your last set in the gym. Even then that’s still debated, but I have come up with a very, very simple rule of thumb for pre and post workout requirements. You’ll probably write this down if you can, and that is I’ve got this simple rule called 30, 30, 30 as a pre-workout. If you want to know how much protein, how much carbohydrate you need, when you need it by before you start your training session, all you need to think of is 30, 30, 30.
What does that mean? 30 grammes of carbohydrates, 30 grammes of protein, within 30 minutes of you training session. That is it. I’ll dig more into the specifics of that in the meal planning course, but in this quick kind of audio 30, 30, 30 will just mean 30 grammes you’ll have maybe a protein shake, it doesn’t have to be, but you have 30 grammes of protein with 30 grammes of carbohydrates together within 30 minutes of your training session. It could be 30 grammes of whey protein. It could be that … It doesn’t even have to be whey protein. It could be pea protein. It could be hemp. It could be brown rice protein. It could be whatever. It’s up to you, but 30, 30, 30.
Then as your post workout I like to call it the 30, 50, 30 rule. It’s slightly more carbohydrates. You’d have within 30 minutes of your training session of finishing your training session you would have 30 grammes of protein with 50 grammes of carb within 30 minutes of finishing your training session. There’s good science behind that actually. I won’t reference it right now. I referenced it in the meal planning course and the protein course actually as well. I talk about where people think that building muscle [inaudible 00:30:20] they’re getting a certain amount of protein. Carbohydrate actually plays a critical role in synthesising muscle. That’s why it’s important that you have some kind of carbohydrate with your protein as well.
It’s different if you’re doing like carb cycling, zero carb days and stuff like that. You wouldn’t have the carbohydrate. But if you’re just dieting for simple weight loss, it doesn’t make a fucking difference. You have 30, 50, 30. 30 grammes of protein, 50 grammes of carb within 30 minutes of finishing your training session. Then these pre and post workout requirements would work within your meal plan that we talked about before, remember, in the nutrition section. So you’d work your pre and post workout requirements for training into your meal plan.
I’ve gone through this very quickly, but essentially I’ve come up with a very, very basic, doesn’t make it easy, but a very basic formula for men and women that are wanting to build muscle or lose fat. Very basic formula. The first one, the first piece of that, and I would say basically a recap of what we talked about, keep protein levels nice and high even on rest days. Girls as well, the same. You just, you won’t have as much protein as the guys because it’s based on weight. Whether you use lean mass or whether you use total body weight, girls won’t have as much protein as guys, but in either case protein levels will be high. Because if you’re weight training, they need to be high, and if you want a great body you need to be weight training. So it all works together.
Again, it’s about one gramme per pound of body weight as a rough estimation. Every day including rest days, men and women, one gramme per pound of body weight, and or you can use the lean mass calculation as well, if you’re familiar with that, if you know how much lean mass you have, most people don’t. That’s why I always use body weight because most scientific papers, they will reference body weight and lean mass. But keep it simple, one gramme per pound of body weight every day. You pick the protein source of your choice.
Then you need to balance your macro nutrients. This is piece number two. Macro nutrients means real quick protein, carbohydrate, fat. It’s nutrients found in macro amounts. Macro means large. Micro means small. Protein, carbohydrate, fat are macro nutrients and nutrients found in large amounts in the body. So when you balance those correctly, then according to the goal you want to achieve, whether it’s lose fat or build muscle, then you will absolutely get results.
Now the typical macro nutrient split is 40, 40, 20. 40% protein, 40% carb, 20% fat. The total daily calorie requirement that you need is split up into a certain percentage of protein, carbohydrate, and fat. If you’re listening to this and you’re thinking, “What macro nutrients do I need to set my thing at,” if you’re using MyNetDiary or MyFitnessPal you would first calculate how many calories you need every day, based on weight loss, or fat loss.
Then you’re putting to the smartphone application 40, 40, 20. 40% of your daily calories come from protein … 40% of your daily calories would come from carbohydrate, and 20% of your daily calories would come from fat. 40, 40, 20. There’s different macro nutrient ratios out there, but it’s, 40, 40, 20 is very common and it’s a great place to start. Then from there you can manipulate it as you go on, as you get more familiar with it.
The next piece is set up a simple meal plan around your macros. We just talked about that. This is essential and that creating a meal plan isn’t, it’s not a fixed document, like you’re not stuck with it for life. It just means that if you want to meet a goal, you want to be guaranteed to hit that goal, then you must have a meal plan around that, otherwise there’s no guarantee you’re going to reach your goals, period. I know from the competitive space now, fitness model competitors, all of us use meal plans, all of us. The reason being is because they fucking work. They keep you on track and it removes the guesswork of am I going to be ready for the stage. Because sure, you can do it without meal plans if you know your body well enough, but most people don’t know their bodies. If you’re just starting out, most people don’t know how many calories are in an apple, let alone how many calories they need to build muscle. It’s just intelligent to have a meal plan.
Forget about people on Instagram that say, “Well, I have no meal plan and I still got shredded.” Yeah there are people like that. You don’t need meal plans. You don’t, but it guarantees nothing. If you work with me, if you’re familiar with what I teach and talk about, you want guaranteed results, you must have a meal plan. You must, must. You can do it around the food you enjoy the most. It’s not a process that you’re going to hate every minute of your life, but it’s one that you’re going to enjoy if someone teaches you how to do it properly.
The next piece is heavy weight lifting through five times a week. Remember, I talked about this. You want toned arms, for the ladies out there, you need to lift heavy weights. And in terms of how many weightlifting sessions every week, three to five. Three to five is good. Three minimum. You can do two, but three is good. Again, I do three sessions of weight training a week, Monday, Wednesday, and Friday is good. Give yourself one day rest between the weight training sessions. If you do five days a week, great, you’ll get maximum results, Monday to Friday, whatever. Have your one or two rest days. You can do six times of weight training, six times per week if you wanted to, but three to five is certainly kind of what to aim for.
The next piece is to start each weight lifting session with bench press, or barbells squats, or deadlifting, or overhead press. We talked about this before that any good beginner strength training programme should incorporate bench press, bar bells, squats, or deadlifting, overhead press. If you’re not confident, as I said personal trainer, at least for the first few sessions, get that confidence up and then you can go to your own devices and do that on your own.
I want you to write something down if you can if you’re in a position to do so, and that is as a beginner and you’re wanting to know of any good weight training programmes out there for beginners, I started with programmes such as Starting Strength by Mark Rippetoe. Rippetoe is spelled R-I-P-P, Rippetoe, R-I-P-P-E-T-O-E I think it is. Rippetoe, Mark Rippetoe Starting Strength. There’s actually a book you can buy of Kindle and there’s a bunch of YouTube videos. Go and check it out. Starting Strength by Mark Rippertoe. Then the other one is to check out StrongLifts 5×5, so StrongLifts, L-I-F-T-S, 5×5, is another great beginner strength training programme. Check those ones out. They talk more about the bench press, barbells, squats, and deadlifting and so forth. But every great, remember, every great beginning strength training programme will incorporate these, so learn them.
Next one is aim to progressively overload the muscles. Remember, it’s not about doing the bench press, but it’s about getting better and being able to push heavier and heavier weights at every single workout. For example, if you’re on the bench press and you’re doing 60 kilogrammes, 140 pounds for a certain number of reps and sets, then by the next training session you want to bump up the weight that you can bench press for the same number of reps and sets, because by doing that you’re stimulating the muscles to adapt to a greater weight in the stimuli.
What that means is that in order to build muscle, same with girls wanting toned arms and legs and whatever, is to progressively overload the muscles over time. It’s not that you need to do special exercises every time to trick the muscles or to confuse the muscles, or some bullshit like that. It’s about how do you progressively overload the muscles by doing bench press, how do you progressively overload the muscles by doing barbell squats, by doing deadlifting, by doing overhead press. It is slowly adding weight every session by like 2.5 kilogrammes or 5 pounds. By doing that you’re adding more weight and you’re causing overload progressively on the muscles you’re targeting. That’s what causes growth overtime, it’s progressively overloading those muscles. I can’t emphasise that enough.
Progressive overload is one of the most underrated principles of muscle building because it’s so simple, and so everyone forgets about it. If you’re doing 60 kilogrammes of bench press from one week to the next, one week to the next, then your body is going to adapt to doing 60 kilogramme bench press and it’s not going to grow. Your chest will not get bigger if all you’re doing is 60 kilogrammes bench pressing, or if you’re doing the same number of reps and sets and leaving the weight the same. If you’re not aiming to get an extra repetition at the same weight or by adding extra weight at the same repetition, if you’re not looking to progressively overload the muscles, you will plateau, period. You’ll get frustrated and you’ll quit, so you must, must focus on progressively overloading the muscles over time, which briefly talked about having your weight training sessions kept at one hour, one hour of weight training sessions. No more than that.
The next piece is maximum two to three hours of low intensity cardio every week. Look, as I said before, if your nutrition is in the right place, you don’t need to burn your ass out on the treadmill for five six, hours a day. People do it all the time, year in and year out. If you’ve got nutrition right, then you don’t need to spend any more than a couple of hours a week, a week. That’s what I said. Two to three hours a week. It’s like wow. Doing low intensity cardio. I’ve heard of high intensity interval training or HIIT, then that shaves it down again to one hour a week which is much more efficient and the size is pretty much conclusively said that 20 minutes of HIIT or high intensity interval training is equivalent to 60 minutes of low intensity cardio.
20 minutes means you’re in and out, someone’s still there three times longer than you and you’re going to get the same results as them, and even more so if you include the after burn effect of high intensity interval training. I don’t know which one you’re thinking about doing, but I’d first and foremost focus on getting your cardio down to two to three hours maximum per week of low intensity cardio or a maximum of one hour of high intensity interval training per week. You break that down to 20 minute segments. You’d have one day early morning 20 minutes high intensity interval training, go to work. You could come back in the evening do a weight session if you wanted to. You don’t have to. Then the following day another 20 minute HIIT session and then on the following day another 20 minute HIIT session. Or you can do every second day, 20 minutes, 20 minutes, 20 minutes, there’s your one hour. Boom.
Then you’ve got Ron over on the stair master who’s been on it for five hours and wonder why he’s not made any changes in his physique. He’s looking at you going, “How the hell has Lorita lost four kilos in two weeks when she does only 20 minutes of sprinting on the treadmill three times a week?” People will start asking you what your secret is. It’s unbelievable. It comes down to understanding that there are nutrition principles at play, training principles at play. When you put the two together and you align them the way I’m teaching you, then magic happens. What’s interesting is that there’s no real secret to this.
Then I talked about one or two days of complete rest and then the mindset principles of being patient and being persistent also very underrated. But how do I teach that? How do I teach you to be more patient? Except telling you that you need to be more patient. It’s like we need to be patient because you’re not going to get results in a week, you’re not going to get results in two weeks. You might start to see and feel differently after three or four weeks, and then weight will start to shift on the scales, maybe after the first two or three weeks. But it’s like you need to kind of have trust in this process because it works, it works. There’s plenty of science out there which says it works and there are plenty of people that got the result by doing this. I’ve got the results by doing this and whatever.
Look, having patience and having persistence is something you need to have. Remember, most diets work. It’s that most people never give them the chance that they deserve for them to play out at full, like to fully play that programme out to its completeness because people are just not patient and persistent. They just go, “Oh, it doesn’t work,” after a week, “Oh, it doesn’t work. It’s a waste of time. Oh, it doesn’t work.” You never fucking tried it. You’ve got to give it six weeks. You got to give it a chance. How do you know that she wasn’t the love of your life when you went on three fucking dates? Like you just don’t know. Give it a chance.
All I’m imploring you to do is to give this a chance. Don’t come back to me after a week, “Brad it doesn’t work.” Where is the time? Did you give it six weeks? Okay, give it six weeks then come back. I’m going to end this up right now, finish it up. That’s it. It’s a long audio. But I make no apologies because what you’ll learn in, what is it, 40 minutes, has taken me years of trial, error, frustration, you know the story if you’ve listened to my story before.
I’m going to round this off. If you have any questions email me firstname.lastname@example.org. Go to my website, seekfitlife.tv. Yes, it’s going to be a TV station one day, seekfitlife.tv, everything about health and fitness, training, that kind of stuff. Go there. Check it out. I have articles. I have courses that are free, videos that are free. I release YouTube videos every day. If you want to see me on camera and talking about this stuff on camera and that kind of stuff, go and check out those videos on my website as well.
If you like this episode, please head over to iTunes, give it a rating. Give me a few sentences about what you like about it. It actually helps bring awareness of this stuff to the public by rating it because it just spreads the word. It helps me out. I don’t get paid to do these podcasts. I just do them because I love doing them and I love helping people, and I would really appreciate it if you could do that for me. Share it with your friends. My friends, thank you so much. Snapchat me as well. I just remembered. Add me on Snapchat, ask me any questions on Snapchat, SeekFitLife. I’ll certainly help you out. Thank you so much for listening, and that concludes the episode, and have an awesome day.