FITNESS TIPS & ADVICE

YOU NEED TO BE TRAINING AT THE CORRECT INTENSITY

Your intensity during exercise has to precisely match your goals. The correct intensity in which you train at will be directly responsible for your success.

If your goal is to get stronger – you have to lift at specific intensities and percentages. In other words, working off of percentages of your lift maximum lifts, forces your body to adapt and get stronger. Figuring out the reps, sets, and percentages is highly individualized. This goal is that pertain to you and your goal is where I can help. If you need any help figuring this out based off of you and your goals, please feel free to reach out.

If your goal is to gain muscle – you have to stimulate the muscle in such a way that it is moved out of homeostasis and as a result, produces the desired muscle growth. However, you should not be training to the level where you are overtraining and hurting your progress. This also takes specific intensities, reps and sets.

If your goal is to lose weight – you have to burn enough calories during exercise so that you are in a caloric deficit (expending more calories than you consume). This is very much dependent on how many calories you're consuming.

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YOU NEED TO BE EATING THE CORRECT AMOUNT OF CALORIES AND HAVE THE PROPER RATIO OF MACRONUTRIENTS TO REACH YOUR GOALS

If your goal is to gain lean muscle – you have to be eating enough to put on muscle but avoid putting on fat. In order to do so, your macronutrients (proteins, fats, and carbs) have to be extremely precise. Your total caloric intake should just be above your TDEE. You don't want to be on too much of a caloric surplus that you gain fat but you will need to be on a slight surplus in order to put on the desired muscle. With your macronutrients being a higher percentage of protein as opposed to fats and carbs. If you need help figuring out your specific caloric and macronutrient goals, please feel free to reach out.

If your goal is to lose weight – obviously eating junk food can be detrimental to that goal. But, even if you are eating ‘healthy’, you're still at risk of GAINING weight. That's right, even if you were to only eat salad all day everyday, this doesn't guarantee in anyway that you will lose weight. Realistically, weight loss is not solely dependent on how 'healthy' or 'bad' your diet is. If you're eating at a caloric surplus (eating more calories than you burn) you will gain weight, no matter what you're eating. Precise calories and macros (protein, fats, and carbs) are needed when trying to lose weight. If you need any help, please feel free to reach out.

Not having the correct macronutrients that correlate with your goal will ensure that you fail at reaching said goal. You need to have specific macronutrients (proteins, carbs and fats) tailored to you and your goals in order to reach success. Building muscle, losing weight, bettering athletic performance – all require different macronutrient ratios and caloric intakes and are highly individualized.