Fitnatix Show Podcast: Recent Episodes
Ramos
It's your intensity of training > you are cruising in the gym and you know it
you're going to the gym and YOU'RE mostly there just to be there < you know what i'm talking about
You need to put in effort to get results regardless of what your goal is
This is your reminder to actually start pushing yourself in the gym
**The problem may not be your program
The problem may not be your exercise selection
The problem may not be your rest periods**
The problem is more likely to be how hard you're pushing yourself
There is another alternative to give yourself that will give you that boost you've been missing..
Sleep & performance: The benefits of getting 7–9 hours of sleep per night
There You Have It!
Try your very hardest to avoid or greatly reduce these 5 habits if you feel like you do them on a daily basis. Sleep is very important for many reasons. It's the only time when the body can shut down and truly recharge itself. If these habits suppress this process it will be very hard to reach any fitness goal regardless of how well you eat or how intense your workouts are. Always remember this saying:
"MUSCLES ARE TORN IN THE GYM, FED IN THE KITCHEN, AND GROWN IN BED."
You'll see a big difference in size, energy, and mood when the appropriate amount of sleep is acquired every night. Sleep, besides exercise, is the only true way your body can buffer out all of the fat-storing, stress hormones that get built up in the body throughout the course of the day. So do us a favour PLEAZZZZ and catch some ZZZZZZZ's.
Once you buy into this mindset.
Focusing on permanent habit/lifestyle change instead of
temporary band-aids…
You'll never look back.
Smart lifting 3-5x per week.
Controlling calorie intake for your body and goals.
Getting 25-40+ g of protein in each meal.
Training hard, but also recovering hard. Recharging your body
matters.
THE HARD TRUTH
The same goes for:
😴If you’re not sleeping well -
Spend that extra hour reading books like Why We Sleep by @drmattwalker or Sleep Smarter by @shawnmodel
😵💫Or if you’re chronically stressed -
Take that extra hour and go to therapy, deepening your meditation practice, or finding an outlet
“Health” isn’t just how much you workout
“Health” isn’t just how well you eat
📐“Health” can’t be measured by one single metric
If you train hard and still feel stuck…
Odds are you don’t need to go harder
Odds are you need to look around and see what other piece of the puzzle is missing🤘🏽
Yeah - I'm all about tracking calories - for a period of time.
Honestly, though - I would never expect 𝘢𝘯𝘺𝘰𝘯𝘦 to track calories forever (no problem if you enjoy doing it or have no problem doing it ongoing, ain't for me).
And remember - while you need to be in a calorie deficit to lose fat - you 𝘥𝘰𝘯'𝘵 need to track calories.
Calorie deficit/calorie counting are 2 completely different things.
Anyway - if you'd like to get into a deficit without counting - habits are where it's at - and the list above is a great way to get started.
Where do you struggle most? Start there, and keep it simple.
90% of my female clients struggle to get in enough protein - so we often start with habits like:
35 g/protein breakfast
35 g/protein at every meal
* 100 g/protein daily
Different habits work better for different people - and including my client in the decision-making process is vital to taking ownership of the habit.
his is based off of averages across literature - it’s not gospel
Every single person progresses differently based off of:
- Years of training experience
- Current body composition
- Training style & frequency
- Calorie intake / Macro distribution
- Genetic & hormonal profile
And. So. Much. More.
What I wanted to portray by writing this is…
It’s probably going to take a lot f** longer than you think
So if you’re focused on the end goal, you probably won’t get there
Find motivation on getting better than you were - on a daily, weekly, monthly, and yearly basis.
Not comparing yourself to anyone else’s timeline
And P.S.
This is if you’re being consistent 90%+ of the time… not if you do well during the week, and fall off every weekend☺️