FAST Five (Why I Only Workout for 20 Minutes, The Three P's You Need for Successful Dieting)
Happy Friday!
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Here are 2 fitness tools, 2 dieting tips, and a quote for your mindset this week.
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2 Fitness Tools
1. Why I Only Workout for 20 Minutes? Every time I go to the gym I only spend 20 minutes lifting weights.?
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Here's an example of an upper body workout I did this week.
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That's it.
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Each exercise I do drop sets, meaning I start with the heaviest weight get as many reps as I can and then immediately with minimal rest drop the weight down and do as many as I can.
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This approach isn't optimal for pure strength, but it's fantastic for building muscle and also saving some time in the gym. ?
After I finish with weights I do 40 minutes of Zone 2 Cardio on the treadmill (60-75% of max heart rate).
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This cardio is for my heart health and endurance, the calories I burn from it are just gravy.
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This overall approach allows me to get in and out of the gym in an hour while getting my cardio and resistance training in.
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My priorities are to train for my overall health while also being strong and looking good.
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This allows me to do just that!
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You don't have to spend 2 hours in the gym everyday and do 12 different exercises in order to get in good workout.
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Keep it simple and efficient and it will be much easier for you to show up for your workouts every week! ?
2. Three of the Most Overrated Exercises?
Barbell Deadlift
Barbell Squat
Barbell Bench Press Here's why they're overrated... They're slammed dunked as "functional" and the basis of any good program. People choose them for programs because it's what the industry says is good, and others before them have said they are good. The reality... They're just exercises. Every exercise trains certain muscle groups AND has risk reward associated with them. If you are into powerlifting... You have to do these exercises. It's a requirement for the sport. BUTT For the 98% of people who just want to be healthy, build muscle, workout, etc etc. You can choose several other exercises instead of these 3. Doesn't mean you can't do them. But for powerlifting exercises (a strength based sport) there is more risk to performing them. Because the higher intensity you train, the greater risk for injury. That's just a fact. If you want to lift heavy ass shit, there's a chance you can get injured. That's why for clients who have no desire to compete in powerlifting... I program other safer exercises that train the same muscle groups. That's it. You can too! I still do Barbell bench press because I was finally able to do 225lbs and I think that it's fun and enjoyable to train for. You may feel the same way about any of these exercises too! In that case, keep doing them! Just know that there are risks/benefits with every exercise and to take that into consideration with your workouts.
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2 Dieting Tips ?
1. The Three P's for Success with Dieting
Plan
If you have a goal for weight loss, you have to attack it with a plan every week.
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IF you go into the week having no idea what you're doing for breakfast, lunch, and dinner that week...
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领英推荐
How can you expect to be successful?
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Do this instead.
Prepare
Go grocery shopping and get everything you need.
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Cook your first meal on Sunday or Monday night and make enough for 2 nights.
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What this does is give you a bridge into the new week to make LESS work for yourself and make it easier to stay on track.
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In the morning PRE PlUG your meals and snacks on the app MyFitnessPal.
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What this does is give you a meal plan for that day to follow, knowing your hitting your calorie target for fat loss.
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Perform
Now it's time to execute on everything you planned and prepared for.
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This means packing your lunch the night before you have work, so you can just grab it on your way out the door.
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It means communicating with your family on what night who's cooking what and what you can do to help each other.
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It's remembering that your goal IS NOT to perfect, rather it's to be consistent and keep showing up and taking action.
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If you miss a meal, or don't get started on the right foot this week, know that you CAN get right back on track.
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Renew your commitment and know that you got this! ?
2. STOP Labeling Food as GOOD or BAD
It's time for us to talk... You have to break up. You have to break up with your negative relationship with food. There have been some good times and not so good times in your relationship. But it's time to let got and start seeing other people. It's time to STOP labeling food as "good food" and "bad food". Food is not inherently good or bad. It's just simply food. Some food is more nutritious... Some food is less nutritious... Some food has more calories... Some food has less calories... Focus on eating whole, minimally processed foods 80% of the time... Then the other 20% of the time you can have some of the less nutritious foods. Eat the food you love and enjoy, and balance the 80/20 principle. If you can do that you gain the freedom of eating the food you love without the guilt or shame. This allows you to be CONSISTENT which is the most important factor when it comes to getting and sustaining results. The abusive and negative relationship with food is over. It's time to have more food freedom in your life!
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A Quote to Think About Today
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"You should be able to live the life you want without living a life you can't stand. Good health is built on stable foundations and unbreakable habits, not hacks. It's time to stop shooting a cannon from a canoe." -Adam Bornstein Author of You Can't Screw This Up
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Hope you have a great weekend!
Best, Nate Brown Fast and Swole Training
PS. Here are a few ways I can help you more
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1. If you want to be personally coached by me through your fat loss journey on a diet with ZERO food restrictions, no BS supps, and without having to do hours and hours on the treadmill reply "Ready" and I will get you the details on my 1-on-1 online coaching.
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2. If you want to join my free Facebook group of like-minded individuals looking to get in their best shape ever after 30 reply "Group" and I'll send ya the link. 3. If you want my 7 Step Checklist on How to Lose Fat At Any Age reply "Checklist" and I'll send it your way.