How to keep progressing
Dips in progress??
Want to make the very best progress??
Let me break it down and give you some tips
1 – take a photo.
I ask my gold members to do this –
Its a great way to see slow progress and see changes even when the scale slows.
2 – weigh yourself if your weight isnt trending down and its fat loss you want
Then you need to look at food intake
Mindful of carbs – especially those laden with fats.
Look to add lots of healthy fibre,
starchy carbs and limit sugary foods –
Fruit your ok but be mindful of fizzy drinks, cakes, biscuits, sugars, honey, spreads even full fat milk can stack up.
Stack macros around a protein source
Chicken breast, avocado, peppers, tomato. Whatever you like and a wrap
Salmon, bagel and cream cheese
Egg, cheese, mushrooms – omelette
Beef , coconut milk, tamarind paste
But ensure your thinking about protein
It will help your muscles repair
It will aid hypertrophy (muscle growth)
It will burn more calories – it takes more calories to digest this is known as a increase to TEF
(thermic effect of food)
It will help keep you satiated –
3 dont stick with the 2 kg dumbelles forever
Todays session was 3 x 10 reps (roughly) x 3
At the end of the second set I think my shoulders were going to burst with latic
Try the fitst set with 7s then drop to 5 if you need to then 5
Dont automatically reach for the same weight
Ask santa for a heavier set or get a heavier band (black) to
Listen to the progressions
The first round you might be able to use some and then modify
But a little tweak like lengthening a lever
Or adding in a pausr can make it super tough so that you are close to failure by the last set.
Dont think you know it all
Ive been lifting weights for 18 years..
I am still finding things i didnt know.
I am still keen to learn
Dont switch off as perhaps i do after ilI read page one of the instructions
Then im like me do it
That’s why I put things together wrong or it doesnt work like its meant to.
I can help put it together i just dont like instructions – dont ask me why.
Being honest id rather buy it fully assembled
But there’s still game changing articles or mindset challanges you can benefit from however long you have been a
Ask for help
Ah if I stand at the back of beths class she wont see my face when she says lunges – wrong im looking but im willing you on
If I dont check in because im on a downer and not done anything this week then thats best – no this is when i need support from my coach.
Progress will show very quickly as a beginner and then slow.
Dont underestimate the power of consistency and the effect it has.
Dont understimate your sleep
If you dont fuel a car with petrol as it runs low it will stutter, shake and cause damage to the engine
If you let batterys on a toy run low it will malfunction, and not be able to fulfill its task.
Your the same
You will train with less intensity
Your drive to eat will increase
Youll be more prone to injury
Progress – growth and repair will be affected.
As a beginner you can do things inconsistently and still feel and see progress
As a longer term exerciser
You will get less return
You will need to keep at it
You will need to dial in your diet – perhaps track to see what your maintance calories are and be stricter about what you eat
You will need to be consistent
Its not always adding in another session or walking 40,000 steps either sometimes you’ll see progress ensuring you factor in recovery.
Contemplate taking supplements
Vitamin D –
Make up for the lack of sun
Whey /plant protein – get protein in a easy and convenient way.
Creatine – aids intensity so that you can feel you can push more in sessions
See the articles on the website
Fot more in depth info on
Covering your questionsI had via email this evening (and touching on these points too)