Start Transforming Your Body
5 tips to transform your body starting today
1. Vary your training every 3-4 weeks.
It’s not about “muscle confusion”, it’s more about the laws of adaptation, and overtime our bodies are engineered as we progressively get stronger, to adapt to a stimulus or training intensity. Normally where we see performance take a back seat is at the 4 week mark, especially if there hasn’t been a deload phase implemented in. Instead, it’s important to vary your training every 3-4 week as a rule of thumb to avoid injury and overcompensation due to strength quality plateaus.
Remember, adaptation is a good thing, we want to adapt, this is how we change and get stronger.
However, when that adaptation is formed, whether you’re doing an accumulation phase where your rep volume is high, exercise selection is high (between 6-8 movements) and your rest periods are low, it will all depend on the direct outcome you’re after.
From hypertrophy to power phases, adaptations always need to be periodised so your optimizing the greatest potential for change.
This will allow you to adopt new training parameters where intensity will vary, you will get less bored of training, see greater strength and/or metabolic progression and feel more in control of your success.
2. Train each body part twice a week.
A common myth is that we must give our bodies a week rest between muscle groups.
This can’t be further from the truth even if you’re smashing your workouts and doing your typical bodybuilding split.
One major law of producing hypertrophy (muscle growth) is frequency.
One great training split we use is Push/Pull/Lower/Full Body comprising of 4 workouts in 7 days.
3. Pick a daily protein goal and stick to it.
Muscle growth relies on enough quality protein sources.
This means getting the right type of nutrients is just as essential as getting the right overall amount of protein.
Our recommendation is to consume anywhere from 1.6g-2g of protein per Kg of bodyweight.
4. Stay Consistent, take small wins to finish first.
Changing the way you eat, train and manage your day to day lifestyle will be the hardest thing to do all at once.
More than commonly known, we see clients that want to "dive" in the deep end and get right into it, full guns blazing with a "get the job done" mentality.
In reality, this isn't the case. Set one goal to accomplish and create a habit, then form a new one and create another new good habit.
Continue this until you have managed to check all the boxes.
Once you can stay consistent with those changes focus on increasing your workout demands.
5. Make it a sheer goal to move more.
We get lost in a business world Monday to Friday 9 to 5 (for most of us).
This can involve attending day to day meetings and spending most of your time stationary at a desk.
NEAT stands for "non exercise activity thermogenesis" this is basically the energy you use for anything that doesn't involve workouts at the gym. This can be walking to work every day, gardening, playing with the kids, taking the stairs, housework and even moving from meeting to meeting.
We use the term "step goal" to assess how much NEAT energy we have used throughout the day for the most part.
Understanding that NEAT plays a part in our results and making sure we continually keep moving our NEAT in an upward direction.
We always recommend the basic 10,000 steps a day, this is approximately 500kcals a day of energy burned (can vary from person to person). Thats a great place to start, especially to lose those unwanted kilo’s after school holidays.
