There is so much stuff out there preaching the same results, but for different methods.
To quote strength coach, Dan John, "everything works...for six weeks".
Think about it.
Oprah's new diet?
Works for 6 weeks.
Works for 6 weeks.
Yup. 6 weeks.
Basically, any program can get you results in 6 weeks...
...But the key to long term success is to find a program that works beyond 6 weeks.
This is where things get tricky.
Luckily, that's what I'm here for.
In this post, I'm going to share with you my favourite fitness tactics that every good program should include.
Now, I'm not saying that every program SHOULD include all of these tactics...
...But if the program contains some of these, then it's probably a good program.
What Works For Fat Loss:
To lose weight, you must be in a caloric deficit. But you want to be lean. You want to lose fat and hold on to your muscle.
Firstly, you need a method to control the caloric defecit.
In this case, any of the following can get that done:
-Habit based nutrition
-Some form of cardio (HIIT is usually a good bet).
Secondly, you need to be resistance training. This includes lifting weights or bodyweight exercises.
Lastly, to fuel your resistance training, you will need to eat a diet high in protein and vegetables. When all else fails, remember this proverb:
"Meat for strength. Veggies for health. Carbs for muscle."
What Works for Muscle Gain:
All of the above works for muscle gain. The difference in diet being that you'll need to be eating more to support muscle growth. You'll also need to make sure to get a lot of carbs to support your heavy training.
The only thing I'd add is:
-Volume (more sets and reps)
-Pump work, and,
-Training muscles for aesthetic reasons (isolation exercises).
From now on, we will call this "bodybuilding training".
But here's the real caveat: bodybuilding training only works if you're strong first. If you're weak, then your pump work will be weak. Your isolation exercises will be weak. In the end, you won't be able to stimulate your muscles enough to grow.
If a muscle gaining program doesn't contain some sort of strength work, then it may not be for you (unless you're already very strong).
What Works for Gaining Strength:
The same principles for fat loss work for gaining strength. Just make sure you're spending 80% of your time on the same 3-6 lifts.
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