I am sure that headline caught your attention. As cheesy as it sounds it’s true. I talk to many people and see similar patterns. People invest time and money in their health and fitness and see very little change in the body composition and performance. I believe the following 3 points are the stumbling blocks experienced by most.
1. Not getting stronger
People want to lose weight and feel healthier. They might lose weight with long-running sessions or a countless number of Burpees during a HIIT class but they are not happy with the outcome. They can’t see any muscles or believe they are not “toned” enough. The solution would be to start lifting progressively heavier weights which are stressing the body as a whole. You can use the classical beginner strength programs, which focus on squats, presses, deadlifts and chin-ups or rows. These programs are free and results are guaranteed (If you follow them correctly). You might need a coach to help you through a few sessions to learn the proper techniques. Theoretically these moves and techniques can be learned on their own and can be done in every gym that has a barbell and weights.
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♀️Women Can't Do Pull-Ups?♀️ . 😏 Actually pretty much all of my female clients can do a few strict chin-ups or pull-ups respectively. There is a lot of wrong reasons most females cannot execute one proper pull-up. Most misleading one, is that women cannot do a proper pull-up. Not true. Everybody can do them when they train proper and their body composition is more or less optimal. . 💪The second point is people have convinced themselves that they can’t. Brenda, the lady in the video, also told me many times she cannot. To her surprise, she could do 3 sets of 2 reps each. . 🏋️♀️ The last point is, the training is suboptimal. Means not enough frequency and wrong selection of pull-up exercises and exercises in general. At least 3x per week you have to work on them. You have to strengthen your whole body with multi joint exercises (strong deadlifts helps a lot) and omit those resistance bands pull-ups. Nothing is going to happen if you stick to them. Even if you can do many on a thin band doesn’t mean you can do one single strict one. . 🏆 It is very empowering when you can do your first chin up or pullup and putting to rest the stereotype that women aren't strong enough to do pull-ups. . 👉To all the ladies? How many chin-ups or pull-ups can you do and how did you progress to do them. . . . . . . . . . #strengthandconditioning #fitness #health #fitfam #fitspo #fitspiration #instafit #fitnessmotivation #fitstagram #instagramfitness #thaifitness #fitnessbangkok #bkkfitness #thailandfitness #thaifitnesscommunity #personaltrainerbangkok #girlswholift #girlsthatlift #shelifts #womenwholift #strongcurves
2. Basic nutrition
Nutrition is very important for both types of body composition goals – losing and gaining weight. You have to be in a caloric deficit or surplus. The quality of food is as important. Make sure you match your daily needs with protein, fats, and carbohydrates. There is no need to follow diet trends to maintain the recommended daily requirements, you only need to stick to the basics and what works for you. You cannot master the Formula 1 car without learning how to drive on the Go-kart, right?
Make sure you eat protein and vegetables with every meal. Make single ingredient whole food sources the staple of your diet. And limit the consumption of alcohol.
Each Meal should consist of:
- 1-2 palms of protein dense foods
- 1-2 fists of vegetables
- 1-2 cupped handful of carb dense foods
- 1-2 thumbs of fat
For an exact portion breakdown, I like to use a hand-sized portion guide.
Being consistent needs to be one of your core values if you want to change yourself. Even if you follow the best exercise program, nothing is going to happen if you don’t turn up and do the work. This also applies to nutrition. Constantly look forward and get back on track for at next meal if you happened to have slipped. Consistency is also key to your recovery, sleep and anything else which is crucial to your success in reaching your optimal health and fitness goals.
Let me know your ideas, thoughts, and experiences regarding these three basic points. Please write them in the comments below or as a message. And share this post with people you know, who might be wasting time and money and not reaching their goals. Thank you.