Happy Sunday!
What a great weekend. College football started. The weather
is great. And now the NFL starts this week. What a great time of year!
This weeks newsletter is going to be pretty simple and basic. Because thats what works in the health and fitness world. The most basic way of eating and lifting
weights usually prevails. Everyone wants some fancy plan. Ehhhh WRONG. Basic and consistency work. They work really, really well.
Here's 3 of the most basic things you should be doing to get to the body that you
desire:
1.) Strength Training:
- If you don't strength train, you CANNOT build muscle. It's thats simple. NO forms of cardio will build muscle. Running does
not build muscle. Cycling, biking or the peloton bike do not build muscle. Pilates classes do not build muscle. Shawn T, F45, Orange Theory, Barry's Bootcamp, BURN, any and all of those high intensity classes DO NOT BUILD MUSCLE.
- Muscle is build through proper strength training. Lifting more weight overtime and challenging your muscles. 2.5lb-10lb weights are not strength training for MOST people. Carrying in groceries sometimes
equates to more than 10lbs and we have women out here thinking they are going to build muscle lifting 2.5lbs during your peloton class....SMH.
- Lift heavier overtime. Challenge your body. Simple.
2.) Eating Enough Protein:
- We have lots and lots of research now showing us that protein is they key to building muscle. No one can really dispute that. Most of you do not consume enough protein on a daily basis. If you want to get stronger, leaner, toned, reveal muscle, etc. then you NEED to eat protein. And a good amount of it.
- A good rule of thumb is to eat your weight or your goal weight in protein each day. I eat abut 180-200g of protein per day. I weigh anywhere from 185-190lbs on a daily basis. I want to build muscle. I want to get stronger. So I eat that much protein EVERYDAY.
- It's non-negotiable. And don't try to feed me some BS that we don't need that much protein. I've been doing this stuff since I was 15 years old, reading
research of this stuff for the last 15 years of my life and will be living and breathing this stuff for the rest of my life. YOU NEED PROTEIN.
3.) Walking:
- Humans were meant to move their bodies. Thats why we have all of these bones and muscles...we were meant to MOVE. Too many people drive to work, sit at a desk all day, drive home, then go sit on the couch. OR, if you work from home, your just sitting THE ENTIRE DAY.
- Movement is something we need everyday. Movement burns calories. Movement also burns body fat. The less intense the movement, usually the more body
fat our body can burn. Thats why walking is great and why I encourage people to try to walk 10k steps per day.
- Of course we don't want movement to be just about burning calories. Its good for our mental health and well-being. Burning calories and fat is just a plus....so, go out and walk. Please.
Those 3 things above are the most basic tools you can utilize RIGHT NOW to start changing your body. You will need to do those 3 above for THE REST OF YOUR LIFE...so why not start now and start feeling better 😁👍🏻!
Have a great Sunday!
