34 Tips To Improve Your Fitness Results
Today is the founder of CMPGyms, Chris Mason's 34th Birthday and so today we are going to bring you 34 Tips To Improve Your Fitness Results!
1. NEVER start your diet off with super low calories - you'll have nothing to change moving forward, you'll feel terrible and have ravenous hunger cravings and your diet will fail
2. Don't rule out ANY food group. There needs to be an amount of calories allotted to carbohydrates, fats and proteins at all stages of the diet.
3. Carbohydrates don't make you fat.
4. Fats don't make you fat.
5. Calories make you fat in too high amounts.
6. Protein is the hardest food source to store as body fat and difficult to overeat for most people.
7. All or nothing diets don't work long term. You miss the foods that you're 'not allowed' to eat and eventually end up binging and regaining any weight lost.
8. Protein is the most essential macro nutrient that supplies the body with amino acids that it has to get from the diet. It cannot create all the amino acids needed to support physiology.
9. The biggest issue in ones diet is the imbalance between protein, fats and carbohydrates within their calorie intake. Get this right and your body will change in the way you want.
10. Vitamin D, Fish Oils and Probiotics are beneficial supplements to add alongside a healthy diet.
11. Protein shakes don't help you magically build muscle just by taking them but they do allow you to meet your required protein intake if you're struggling to consume enough protein from other food sources.
12. When dieting for fat loss, start your calories higher and bring them down lower gradually over a 12-24 week timframe to more sustained success.
13. Nutrient dense foods are required to support the citric acid cycle and electron transport carrier system. An absense of enough vegetables and fruits in the diet can lead to a bottleneck in required nutrients for energy production.
14. ALWAYS perfom weight training before any cardio exercise to maximum results
15. Cardio, unless you're aiming for a photoshoot, should be half the length of time spent weight training. So if you're training 4 hours per week with weights, 2 hours cardio would be the max you would perform to maintain recovery and adaptation.
16. Soreness from weights doesn't equal success or a good workout. Prolonged soreness leads to increased inflammation and is indicative of poor recovery which stagnates progress.
17. The reps to failure are the ones that place the muscle cells under the most 'pressure'.
18. Though not every set within a set scheme needs to go to failure. If applicable, make the last set the failure set.
19. Wholebody workouts, Upper and Lower splits, Anterior and Posterior splits, Push, Pull, Legs and Body Part splits all have their place in a training cycle depending on the number of sessions you're able to perform per week.
20. Aim to build progressive overload into all your workouts. Increasing the load, decreasing the rest, increasing or decreasing the reps or adding in a set can all be effective ways to build progressive overload into your workout plans.
21. You can't choose where your body loses fat by overtraining that one area. Spot reduction isn't possible.
22. Train abs like any other muscle group. High reps, low reps, heavy loads, different resistance profiles.
23. The first exercise you train in your session received the greatest stimulation.
24. You can priortise stubborn muscle groups by increasing the frequency that they are trained over the week.
25. Generally speaking each muscle group should be trained 2x per week within your programming to ensure the required stimulus is met.
26. Use intervals or steady state for your choice of cardio. Whichever works for you.
27. But know that intervals are the most time effective cardio but has a higher 'cost' in terms of fuel needed to perform them. Whereas 'steady state' cardio doesn't push the energy systems to maximum output are easier to recover from but will require more time.
28. Use 'stength training cardio' like sleds, ropes, tyres to add another dimension to your cardio training.
29. Start with your 'why'.
To truly transform your health, fitness and body shape you have to have a strong enough reason to change otherwise you won't 'want it' enough and likely won't do the work.
30. Focus on forming habits so that you do the work even when you aren't motivated to do it.
31. Every person looking to transform their health, fitness and body shape goes through the 'emotional cycle' of change.
There will be times when you want to quit, there will be times when you don't want to do what you need to do and there will be times when you slip. Acknowledge that these thoughts and feelings are normal which come and go and shouldn't mean that you give up on your goals.
32. Plan 90 days in front. It takes at least 12 weeks to start seeing improvements in your health, fitness and body composition. Planning at least 90 days in front allows you to stay in control of a process that leads to results instead of just arriving at the gym or starting a diet and hoping for results.
33. Use a grateful log to document what you are happy and grateful for in your life.
34. Have a vision of where you want to be personally, professionally and physically.