90% diet - 10% training it's a lie

"Nothing matters unless you learn to optimize your metabolism, teach your body how to use fat for energy, and burn more calories during your day-to-day activities".

These 3 frameworks will help you do the above, effortlessly

1. Metabolic Flexibility Framework

Metabolic flexibility is the ability of your body to choose among fuel sources, either choosing food and glucose or fat. We want our body to use fat during most of the time and glucose when we are exercising or training. How to do this? You need to teach your body through regimented nutritional patterns.

• Have carbohydrates before training (if needed).
• Have carbohydrates + protein after training.
• Have low carbohydrates if no training.

In the absence of glucose or carbohydrates, your body will use fat to fuel daily activities.

2. Compound Muscle Framework

One of the main mistakes I see people make is going to the gym to burn calories. WRONG. You should go to the gym to build muscle, and unless you have 2 spare hours daily to do that, you need to become better at optimizing time and intensity. How to make a workout more effective and boost muscle growth?

• No single body part workouts (Train bigger muscle chains).
• Use Antagonistic Training (Train) opposite muscles back to back.
• Increase weight 5% weekly (Use progressive overload techniques).

When you train, you look at recruiting as many motor units as possible and improving over time to trigger a physical and neurological adaptation. This is the only growth pathway.

3. Energy Boosting Framework

Leveraging your NEAT (Non-exercise activity thermogenesis) is one of the most underrated avenues for optimizing energy expenditure. To have a higher NEAT, you need higher energy. And there are 3 elements that can make it or break it. (water, coffee, and carbohydrates) You are only as energetic as your strategy to manipulate these three.

• Hydrate before you caffeinate.
• Delay caffeine 60 minutes to boost energy.
• Carbohydrates in the PM to regulate energy.

*NEAT is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.)

Is more strategy than volume, simple. Otherwise, being in shape would be a matter of exercising more and “not living” - which is not the case.

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