• Joshua Li

10 Point Cheat Sheet to GAINING MUSCLE and LOSING FAT


GAINING MUSCLE

Lift weight, not shift weight!

You have to think about which muscles you are trying to work on each set, making sure that you have a good mind muscle connection in order to get the best stretches and contraction. It’s almost pointless and ego driven to walk into the gym and just try to throw around the heaviest weights you can carry.

A big burn doesn’t necessarily mean more gains

Variations in methods such as supersets/pyramid sets/drop sets can be useful for calorie burn and make a workout routine more interesting, but they should be used within limits. When it comes to building size, PROGRESSIVE OVERLOAD trumps all, which means trying to increase your working load whilst remaining disciplined in your rest periods.

There is no “best program”

Despite what a lot of online coaches or gurus might try to tell you in order to purchase their programs, no one’s is anything special. Often all of these “specific reps” or “percentages of lifting loads” are just BS and used to reel you in to buying their products. The most effective workout program comes from your own consistency and training intensity.

Example workout template for a beginner

#1 HEAVY COMPOUND (10x3)

#2 HEAVY COMPOUND (10x3)

#3 MODERATE MACHINE (12x3)

#4 LIGHT ISOLATION (15x3)

Nutrition

CALORIES: 100-500kcal surplus

PROTEIN: 1-1.5g of protein/lbs bodyweight

PREWORKOUT MEAL: high carb/low fat/moderate protein

POST WORKOUT MEAL: moderate carb/moderate fat/high protein

Range of Motion is key

Ego lifting and half reps only make you more vulnerable to injuries and makes your training a lot more inefficient. Lower the weight, perfect your form, get a good range, then progressively overload the weight.

LOSING FAT

Make sure you’re in CALORIC DEFICIT

This may come in the form of either eating below your maintenance or increasing your energy expenditure…or most effectively doing both!

Drop your calories slowly

In order to retain as much size as possible when you diet, be stingy with your calorie cutting. Drop your calories by 200kcal for the first week and see how your weight responds. Then you may increase the deficit as the weeks go by.

Activity > Eating Less

Although you can create a deficit using both tools, it’s much healthier for your body to focus on increasing your energy expenditure instead of cutting food. This will improve your overall health and allow you to eat more!

Daily Step Count

Get a SmartWatch and start tracking your steps! It’s much less tedious and more effective to burn calories by trying to just walk more throughout the day as you will keep your metabolism constantly higher. Make small changes such as taking the stairs, getting off the bus one stop earlier to walk, or avoiding standing on escalators. We recommend that you hit at least 10k steps per day.

Eat low calorie volumous foods

Take this for example. One small cheeseburger is about 400kcal. In order to get 400kcal worth of strawberries, you could almost eat half a bucket! Lower fat and fibrous foods will allow you to consume more and fill up your stomach, helping you to keep the calories at bay.

Forget fad diets

At the end of the day, no diet is magic yet all of them work if they achieve caloric deficit. Deficit and adherence trumps all.

A lot of info to take in at one time? Come in for a free consultation and let us make the process of getting into shape crystal clear for you. Book in for your FREE consult HERE


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