Updated: Nov 14, 2019
With an assortment of information available on the web these days, we thought that we would share some tips on what we have seen work best (first hand) with our clients when it comes to achieving Fat Loss & Muscle Gain.
Note that our knowledge and practices we use come from qualified professionals within the industry, each person is individual as to what is going to work from them, we are not guaranteeing anything here, this is just what we have seen work for clients more often than not.
Goals and Focus
Are your Fat Loss & Muscle Gain goals sustainable and healthy?
If you want to have abs, are you willing to put in the work?
Know that these sort of goals generally have a superficial focus on body composition.
Stick to a few main points in isolation for at least 4-8 weeks to know what's working.
Your first go to should be to lift heavy and train hard, using the progressive overload method to build lean muscle, lean muscle helps our metabolism which aids the fat burning process.
We believe in favouring weights training particularly strength and hypertrophy training 3-5 times per week format least 60 minutes, rest days are crucial as are de load weeks.
Depending on the rep range you are working in and whether your session is more strength or hypertrophy focused your rest periods between sets will vary however a good rule of thumb is 90secs for hypertrophy and 120 secs or longer for strength.
Some other specific weights training methods we use are incorporating giant sets, time under tension and varying reputations.
Opt for HIIT training over steady state cardio as HIIT is an anabolic method of training where as steady state cardio is catabolic, we want to always be aiding lean muscle growth.
You can incorporate 'burners' at the end of your weights training sessions which are 10-15minutes of HIIT.
We do not advise that our clients part take in fasted cardio.
Nutrition isn't something that personal trainers should be advising specifically on unless they are qualified in this area, therefore the advice we are providing here comes from a few different qualified nutritionists who work along side us.
If you want to get specific in regards to your nutrition you need to be able to track what you are currently doing, therefore aps such as MyFitnessPal can be helpful here.
If you can gauge the amount of calories and macro nutrients you are consuming you can start to get a picture of what could be tweaked.
Structuring your nutrition around training makes sense right, input for output. So if you have a full on leg session planned you would opt for a higher calorie and carbohydrate day vs a day such as a rest day. This method works well incorporating high, medium and low days, and it makes sense.
If you want to get pedantic about things you can measure and weigh your food for further accuracy.
Pay close attention to your intake and types of:
Fat and Fat types
Fruit (also can be counted as a carbohydrate)
Other methods such as intermittent fasting have great benefits but should be researched first.
Obviously things like the amount of alcohol, processed foods or 'cheat meals' you consume are going to play a part in your ability to burn fat and gain lean muscle. However, we would like for you to think about foods as more nutritious vs less nutritious as opposed to good vs bad and clean vs dirty.
You want to be focusing on nourishing your boy, keeping it's PH level down and ensuring you have optimum gut health to aid digestion and make things as easy as possible on your body.
Scheduling rest days. Everyones recovery time is going to be different, for those with a slower recovery time you may need to schedule a rest day during the middle of the week then again on the weekend. Some people can manage training 5 days in a row with the weekends off as rest days.
Recovery is just as important as training itself.
Stress & Mindset
Stress puts your body into a state of 'fight or flight', the body cannot decipher the difference between a thought an reality, therefore our adrenal glands are set off either way creating high levels of cortisol that pump around the body.
Fight or flight meant exactly that back in the days of when we needed to run from a predator to save ourselves, our body would hold onto body fat as reserves in case we could not eat again for a while, the same thing happens now except the scenario is vastly different. There are a lot of negative effects that stress can have on our bodies, and if we are truly looking to be healthy stress is something we must learn to manage.
This brings us to mindset, the way we perceive stress and doing things daily to help us cope, to unwind and relax (e.g. meditation, practicing gratitudes...)
There is a long list of the negatives that come from sleep deprivation, if you struggle to get at least 6 hours a day then your body will find it hard to keep up with the demands of every day life.
The main supplements recommended by us and our nutritionist to the general population are:
- Vitamin D
- Fish Oil
- Pro Biotic (generally one that needs to be kept chilled)
- L Glutamine
- Super Greens
- Apple Cider Vinegar
- A high quality Protein Powder
Mi49 Ben Paulkski - YouTube
Elliot Hulse - YouTube
Muscle PhD, Dr Jacob Wilson - Instagram
Muscle PhD, Dr Jacob Wilson - Instagram
The Honest Guys - YouTube
Smiling Mind - Phone Ap