nutrition and performance book

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19. A few Myths debunked Below are some of the myths around training that you should never listen to! Eating carbs before bed will make you fat – no! eating too much food beyond your TDEE and not exercising will make you fat (thermodynamics) Girls who lift weights will gain too much muscle and become masculine – it takes years to sculpt muscle for men and women when training naturally. Fats make you fat – again…thermodynamics If you don’t use it, you lose it – you can maintain muscle during non-active periods with correct macro settings and protein intake You can focus on losing fat from certain body parts – fat comes off equally. Depending on what type of fat is being used will determine where it comes off first Cardio is the best way to lose weight – any form of exercise will help to lose weight if you remain in a calorie deficit If you don’t feel sore after a workout, then you didn’t work out properly – If you follow the programs and maintain consistent progressive overload and work till fatigue then you’re doing it right. If you sweat you are burning fat – Sweat is water loss created by increasing the body’s temperature as the heart rate and blood pressure increases. This burns calories. Sweating is a good indication of how hard your body is working. Depending on how hard you work will depend on where the calories are being processed from You need to crunch to create abs – performing compound lifts and working on things like balance etc. will build a solid core. Crunches will help to give them some depth and definition. Abs are like any other muscle and will grow using the same protocols Your genetics determine the size of your calves – yes, but they grow like any other muscle. As stated above about abs. Just because they are small does not mean you can’t make them bigger. Train them. You should workout everyday – if you want to build muscle, stay healthy and de-stressed then the best place for you is your bed and correct nutrition To build muscle you need all the protein available – if you eat enough protein dependant on your body weight and depending on whether you’re in maintenance, bulk or cut mode then you are fine. Overeating protein can also lead to fat gains due to calorific surplus. Shakes are a good meal replacement – nothing is a good replacement for wholefoods. Refer to the restricted diet section You must stretch before exercising – it’s been proven time and time again that mobilising before a workout and stretching after is the best way to avoid injury Muscle turns into fat if you stop training – having muscle will help you burn more fat. It’s impossible for two completely different compounds to turn into the next. Fact! Heavy lifting is bad for the joints – incorrect lifting techniques and incorrect rest and nutrition protocols can affect the body in negative ways. Muscles work together to take the load off areas such as the knees and elbows etc. Lifting weights can a teach you to use the body through its full range of motions, thus increasing flexibility around the joints There you have some answers to statements commonly made. There are multiple reasons for weight training. All effectively helping the body to stay healthy and fully functional if done correctly, efficiently and in a safe manner. 56
20. Final thoughts So, you have come to the end of this EBook. Thank you greatly for reading. The purpose of this book was to help outline some of the key elements I feel are required when looking for realistic results in your health and wellbeing. Depending on what your goals are will determine how much sacrifice and willingness is going to be needed to achieve them. However, the word sacrifice usually means letting go of something you don’t want to. But when your goals hold greater values than the things that hold you back, then is it really sacrifice or just positive choice? Building your dream physique will essentially mean years of dedication, hard work and training sessions that push you to your limits. That’s just the bottom line. However, it doesn’t need to be a burden. In fact, the process alone is a huge achievement and once you’re happy with your results you can bask in your achievements. If it’s fat loss and general wellbeing you seek then certainly the road ahead is less foreboding, but it still requires dedication, planning and commitment. Usually the first step is self-acceptance and honesty about what has happened and what needs changing. Or if you’re simply trying to turn your personal life around and live a more peaceful and mindful life, then key elements, planning and organisation will be essential. See, there are many roads to take, in fact the options are endless. The principles we need to adhere to however are much the same. Health and fitness has a never-ending array of information available to anyone wanting to change their way of life and achieve their goals. What I have discussed here is a condensed version of this vast array of information. No matter what you choose to do, may it be fat loss, muscle gain, stage prep or enhance performance and cardiovascular capabilities, the effectiveness of simple consistency is what really matters. This also matters greatly when it comes to nutrition and lifestyle choices. You don’t need to be perfect in an imperfect world. You just need to be consistent, confident in your capabilities and have willingness to push yourself outside of the norm. Life doesn’t hand you results. Results are achieved by hard work and self-belief. Not one of us is the same. Every one of us has a different path to follow and a separate journey to take. We are all capable of harnessing our inner strengths and as a coach my passion is to help people hone in on those strengths and put them to incredible uses. 57
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Nutrition and performance guidance
Page 5 and 6: 16. How the muscle grows How to st
Page 7 and 8: Much of this will boil down to will
Page 9 and 10: elax, de-stress and get adequate sl
Page 11 and 12: A calorie is not just a calorie. Th
Page 13 and 14: Why are macros so important? If you
Page 15 and 16: 4. Calorie counting, calorie intake
Page 17 and 18: Use of a BMR calculator and the fol
Page 19 and 20: 5. Reverse dieting What is reverse
Page 21 and 22: Below I have bullet pointed how you
Page 23 and 24: 6. Be aware of restricted dieting G
Page 25 and 26: 8. Choosing your macros based on yo
Page 27 and 28: Overtraining Below I’ve listed so
Page 29 and 30: The mind - Alcohol can have negativ
Page 31 and 32: 12. Understanding energy balance Wh
Page 33 and 34: Whey protein - This is great if you
Page 35 and 36: Cyclic Dextrin - This is pure carbo
Page 37 and 38: Here are a few supplements that I f
Page 39 and 40: Don’t stress however if one week
Page 41 and 42: 15. Form and the mind muscle connec
Page 43 and 44: THE BARBELL BENCH PRESS Despite bei
Page 45 and 46: THE DEADLIFT The deadlift is the
Page 47 and 48: The mind muscle connection *“As y
Page 49 and 50: So, if you want to gain muscle simp
Page 51 and 52: Gut health is determined by the lev
Page 53 and 54: and eating a healthy diet will also
Page 55: We must keep out leptin levels in c
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