Hello Beautiful People!
Today, I want to tell you about the process to building your goal physique. There are certain key factors to not only losing fat, but never regaining that fat again (which is 10x more important). So, I am going to tell you my top 5 steps to becoming a beast, but first, let's talk about efficiency and longevity.
The first thing many people tell me before they start a workout program with me is that they do not want to get too bulky, so anytime I mention gaining muscle or building strength, he or she may shudder. Typically, this person tells me that they want to tone.
What you may not realize, is that when you say you want to tone what you are really saying is you want to gain muscle, and lose fat. That bulky look you are scared of would take years and years to achieve! So, whether your goal is to tone, or to bulk, your goal is still to put on some muscle.
So, why is putting on some muscle such a good thing? Well, first it is essential to have some base strength. It comes in handy when you're carrying groceries! But the #1 benefit is the metabolic effect it has on your body. Remember earlier when I mentioned losing fat, and never gaining it back? Having muscle is the easiest way to do this. Why? Becomes one pound of muscle burns approximately 50 calories per day. This makes nutrition plans SO much easier.
So, imagine this scenario... you are spending 1 hour in the gym, 4-5 days a week. 30 minutes you spend doing strength training, and 30 minutes for cardio. During this time, you'll burn around 450-600 calories! Now, imagine if during this process you can gain 5 pounds of muscle. Now, in addition to your 450-600 calories burned, you are also burning an extra 250 calories! The more muscle you have, the harder it will be to regain body fat.
So, what are the steps to becoming a beast? Train hard, eat right, right? Well, there's more to it than that... Here are my top 5 steps to becoming a beast!
Step 1: HYDRATE like a beast - this one is a no brainer. Drinking enough water not only helps you better absorb nutrients, but it prevents bad things from happening, such as getting dizzy or light headed in the gym, getting overheated, even passing out. If you don't drink water, you're program will fail. And if not drinking water doesn't effect your training, then your training is too easy.
Step 2: RE-HYDRATE like a beast - most of the people on this email list live in Florida or South Alabama. Guys, it's freaking hot! Before you workout, weigh yourself. Weigh yourself again afterwards. If you lost weight, this is water weight from sweat (not a good thing, it's just water weight). You need to get that water back in. So, if I weigh in at 206 before a workout, and am 204 by the time I finish, that is 32 oz of water I need to drink to re-hydrate my body. It is also good to get some electrolytes in, such as powerade-zero or pickle juice.
Step 3: SLEEP like a beast - If I stay up until 12am, when I know I have to wake up at 4:30am, then I am going to be tired during my workout, if I even make it to the gym (since I work in a gym, it's a little easier for me, but let's pretend I don't for the sake of this example). I will likely skip sets and reps, but worst of all I will probably half ass the workout. This is never okay. Prepare yourself properly for your day!
Step 4: FUEL like a beast - Here's the one you all guessed - diet! Here's the problem with most people's diets when they're trying to lose weight: they don't eat enough carbohydrates. Don't get me wrong, you shouldn't be eating crazy amounts, but your body needs glycogen to fuel your workouts. If you aren't getting enough carbs, then your workouts will suffer, therefore your gains will suffer. Not to mention our brains work best off of carbs. Good sources of carbs are sweet potatoes, rice, oats, quinoa, as well as bananas, apples, and oranges.
Step 5: TRAIN harder than a beast - And here's the cherry on top, the training. No, this doesn't mean spend hours in the gym (click here to see a FULL back workout in under 32 minutes). In fact, I never spend more than 75 minutes working out. Training hard does not mean training long. Honestly, people who spend more time in the gym usually get less done. You can train hard, or you can train long. You can't do both.
Follow these steps, and you're on your way to earning some good muscle and burning fat.