First up, you’re here so I now know you want it. That’s a good start, but desire without action achieves nothing. So let’s get to work.
The first thing I need you to do is decide on a specific goal for the next 8-12 weeks. What it is you need to achieve? It’s a question only you can answer.
Do you want to:
Drop body fat?
Add muscle mass?
- Smoothing else?
To answer the question, think about this. Where are you now? Where do you want to be?
To help you decide, take a look at this chart.
Depending on the shape you want to work towards, you will see the level of body fat required. Not everyone will necessarily be wanting to work down the scale. Some of you may be wanting to add bulk, and that’s fine….just not too much!
? If you have time to add some muscle before dropping fat, then that’s perfect.
? If you have low levels of body fat then you can focus on adding some lean muscle.
? If you have high fat levels with some muscle then dropping body fat is the trick!
? If you have high fat levels and low levels of muscle, then you should also drop body fat.
Whichever one suits you, pick one of these and stick with it. Remember it’s about consistency. The training and nutrition will be focused fully on reaching your goal. No changing the goal posts until the job is done.
Next up – don’t change anything just yet. For now just monitor what you are doing.
Keep a food diary and training log.
- See how many calories you are eating and figure out your macros, if you are that way inclined.
See how active you are and if this is contributing to you reaching your goal or brutally sabotaging your dreams of a superhero body. You might be surprised by what you find.
Ok so you are probably thinking “why can’t I get started this second??” One of the key components of a successful plan is time and patience. You need both to achieve your results.
Next time round we will be starting the weights routine. This is the base of your training whatever your goal.