Welcome to Part 2.
(If you missed Part 1, you can find it here)
If you cast your mind back, we identified the four key elements to a leaner physique as:
- A Mild calorie deficit
- Some form of resistance training
- Sufficient protein
- Patience.
Yes Paul, we did.
We covered the concept of a mild calorie deficit, now we’re going to look at the other three. The Three Musketeers… as literally nobody calls them.
"Resistance Training"
Why do we need it?
Now resistance training isn’t just Dumbbells and Barbells. It encompasses a huge amount of training modalities. Whether it's using Bodyweight, Resistance Bands, Kettlebells, Resistance Machines, Sled Pushes, Tyre Flips etc.
They all fall under that umbrella.
Anything that requires you to perform repetitions of a movement against some form of resistance.
If you have a body… you are capable of resistance training. If you have a body… you should be resistance training.
Each of us will have different goals, preferences and limitations. So the specifics will vary from person to person. But when done safely and with proper technique, the benefits of resistance training are huge. [1]
Increased muscle mass (which we know, significantly contributes to your Basal Metabolic Rate – the more muscle you have… the higher your TDEE.)
Increased Strength – This matters more than most people think. Yes, it’s impressive to see a big Deadlift or Squat… but it’s even more impressive to see the old-school ‘Dad / Kid Throw’. You know, when they throw the kid 4-500ft into the air, sit down, read the paper, then catch them. Your strength impacts an everyday activities more than you know. Don’t neglect it. Value it.
Anti-aging – it’s the closest we’ve got to an aging cure. It slows sarcopenia (age-related muscle loss) and can even counteract it. Proper training improves bone density and the strength of connective tissue.
Look sexy as f**k – Muscle gives you shape. Resistance Training helps you to put lumps and bumps where you want them. Wanting to look and feel good isn’t vain in the slightest. Everybody deserves to feel confident in their own skin.
I hope I’ve banged the ‘Resistance Training is dead good’ drum loud enough?
I’ll be going into more depth in a future article. But the benefits can be hugely significant, no matter what your starting point.
Experienced weight lifter? You buff thing you. Well done. Keep it up.
Absolute beginner? Look into resistance training, learn about it, give it a go. We all started from day one. We all felt a bit daft at first. You’re not alone.
"Sufficient Protein"
One thing that needs to be remembered...
Your body doesn’t change when you’re at the gym.
All we do during training is provide a stimulus for change.
Nope, the magic happens when you go home.
Very simply, training breaks your body down… effective nutrition and recovery builds it back up.
This process is called supercompensation.
Your body adapts to a stimulus and comes back stronger.
But…
Protein is the main building material. Protein is broken down into amino acids, which your body utilises to repair and strengthen. Without a sufficient amount, your body can’t make the desired adaptations.
Imagine some nobhead has kicked your front door in. Completely obliterated it. You could repair it to the exact same specifications. Piece the splintered wreckage back together. But if you want to build a bigger, stronger door, you’re going to need extra timber.
Your body can't build something out of nothing. It needs the right amount of materials.
Recommendations vary between 0.8g-1.3g of protein per lb of bodyweight. [2] (E.G. An 80kg man would require between 141g and 229g of protein per day).
"Patience"
Last but no means least.
Chill the fuck out.
Try to enjoy the process.
The spare tyre didn’t appear overnight… it’s not going to disappear overnight. It takes time.
I’ve had many clients come to me expecting the fat loss to be like this:
When in reality… it’s more likely to look like this:
You’ll make mistakes. You’ll have occasional blips.
You'll have holidays, birthdays, periods of low / high motivation.
That’s completely normal.
You’re human. We’re not chasing perfection.
But if you can maintain those four key elements with enough consistency… you’ll get there.
That isn’t my opinion.
That’s scientific fact.
References:
[1] Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012;11(4):209-216. doi:10.1249/JSR.0b013e31825dabb8. Available from: https://pubmed.ncbi.nlm.nih.gov/22777332/
[2] Eric Helms et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes: a case for higher intakes. Int J Sport Nutr Exerc Metab. 2014 Apr;24(2):127-38. doi: 10.1123/ijsnem.2013-0054. Epub 2013 Oct 2
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