𝗔𝗩𝗢𝗜𝗗 𝗕𝗘𝗜𝗡𝗚 𝗗𝗢𝗚𝗠𝗔𝗧𝗜𝗖 𝗜𝗡 𝗬𝗢𝗨𝗥 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗔𝗣𝗣𝗥𝗢𝗔𝗖𝗛

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-
I have tried various training disciplines over the past decade (Bodybuilding, powerlifting, running, boxing, mobility, calisthenics etc).

Of course they all have there downfalls and benefits, but the true benefit comes when you take from aspects from each to align with what form and functionality you want from your body. Too much emphasis in one direction takes away from others.

This Bruce Lee quote puts it beautifully:

"Absorb what is useful. Discard what is not. Add what is uniquely your own."
-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
𝘈𝘯𝘺 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘳𝘦𝘨𝘢𝘳𝘥𝘪𝘯𝘨 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨, 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘣𝘦𝘺𝘰𝘯𝘥 𝘫𝘶𝘴𝘵 𝘥𝘳𝘰𝘱 𝘮𝘦 𝘢 𝘮𝘦𝘴𝘴𝘢𝘨𝘦, 𝘰𝘳 𝘧𝘰𝘳 𝘧𝘶𝘳𝘵𝘩𝘦𝘳 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘴𝘦𝘢𝘳𝘤𝘩 𝘧𝘰𝘳 𝘮𝘺 𝘱𝘳𝘪𝘷𝘢𝘵𝘦 𝘮𝘦𝘮𝘣𝘦𝘳𝘴 𝘨𝘳𝘰𝘶𝘱 "𝘔𝘈𝘓𝘌𝘉𝘖𝘋𝘠𝘛𝘙𝘈𝘕𝘚𝘍𝘖𝘙𝘔𝘈𝘛𝘐𝘖𝘕𝘎𝘜𝘐𝘋𝘌" on Facebook

𝗛𝗢𝗪 𝗧𝗢 𝗔𝗖𝗛𝗜𝗘𝗩𝗘 𝗛𝗔𝗡𝗗𝗦𝗧𝗔𝗡𝗗 𝗣𝗨𝗦𝗛 𝗨𝗣𝗦

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𝗪𝗛𝗔𝗧 𝗜𝗦 𝗧𝗛𝗘 𝗠𝗔𝗜𝗡 𝗕𝗘𝗡𝗘𝗙𝗜𝗧 𝗢𝗙 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗙𝗢𝗥 𝗬𝗢𝗨?

| 𝗪𝗛𝗔𝗧 𝗜𝗦 𝗧𝗛𝗘 𝗠𝗔𝗜𝗡 𝗕𝗘𝗡𝗘𝗙𝗜𝗧 𝗢𝗙 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗙𝗢𝗥 𝗬𝗢𝗨? |
-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-
Obviously many ways you could answer this. For me its been the mental benefit/meditation aspect for a while now.

Even a week without training I notice a drop in energy levels and happiness.

After many years of training quantifiable progress slows, it becomes less of a novelty, certain disciplines can get tiresome, but I know I myself will never get tired of the mental clarity and feeling of well being training brings me.

The joy of being present, minimal distractions, the only task at hand being pushing or pulling your body weight allowing your mind to roam free, be creative and visualise a preferred direction for yourself.

I really hope this is something everyone is able to experience.
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𝘈𝘯𝘺 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘳𝘦𝘨𝘢𝘳𝘥𝘪𝘯𝘨 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨, 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘣𝘦𝘺𝘰𝘯𝘥 𝘫𝘶𝘴𝘵 𝘥𝘳𝘰𝘱 𝘮𝘦 𝘢 𝘮𝘦𝘴𝘴𝘢𝘨𝘦, 𝘰𝘳 𝘧𝘰𝘳 𝘧𝘶𝘳𝘵𝘩𝘦𝘳 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘴𝘦𝘢𝘳𝘤𝘩 𝘧𝘰𝘳 𝘮𝘺 𝘱𝘳𝘪𝘷𝘢𝘵𝘦 𝘮𝘦𝘮𝘣𝘦𝘳𝘴 𝘨𝘳𝘰𝘶𝘱 "𝘔𝘈𝘓𝘌𝘉𝘖𝘋𝘠𝘛𝘙𝘈𝘕𝘚𝘍𝘖𝘙𝘔𝘈𝘛𝘐𝘖𝘕𝘎𝘜𝘐𝘋𝘌" on Facebook

𝗪𝗥𝗜𝗧𝗘 𝗗𝗢𝗪𝗡 𝟯 𝗣𝗥𝗜𝗢𝗥𝗧𝗜𝗬 𝗧𝗔𝗦𝗞𝗦 𝗜𝗡 𝗧𝗛𝗘 𝗘𝗩𝗘𝗡𝗜𝗡𝗚 𝗙𝗢𝗥 𝗧𝗛𝗘 𝗖𝗢𝗠𝗜𝗡𝗚 𝗗𝗔𝗬

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
Not completely fitness related but something I highly recommend doing for anyone who wants to be more productive. Simply decide on 3 tasks that if completed would make everything else easier or irrelevant.

Benefits:

1️⃣ Stops you feeling overwhelmed with tasks you need to complete in your life by focusing on just 3.

2️⃣ Allows you to focus on the tasks that you really must/should do that are truly important and not just the tasks you could do. This is vital for actually processing towards your goals and not just being busy for the sake of it.

3️⃣ There is also specific value in doing this before bed using pen and paper. A way of getting your tasks out of your head so you don't have to stress about them overnight. There is research that suggests that you can actually problem solve as you sleep and will wake up with more readiness to tackle the tasks at hand when you have been thinking about them just before bed. vice versa going to bed in a negative headspace will meant you most likely wake up in one.

If things come up in the day that get in the way of your three tasks then don't worry, just move the tasks to the next day. Some days if your mental drive is low you may want to set yourself some easy manageable tasks, like cooking for example.

All the best to anyone stuck in a rut or going through difficult times! Please reach out if you are struggling mentally.
-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶

𝗦𝗛𝗢𝗨𝗟𝗗 𝗬𝗢𝗨 𝗪𝗢𝗥𝗞 𝗢𝗡 𝗖𝗔𝗟𝗜𝗦𝗧𝗛𝗘𝗡𝗜𝗖𝗦 𝗦𝗞𝗜𝗟𝗟𝗦?

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𝟱 𝗞𝗘𝗬 𝗦𝗧𝗘𝗣𝗦 𝗙𝗢𝗥 𝗔𝗖𝗛𝗜𝗘𝗩𝗜𝗡𝗚 𝗠𝗨𝗦𝗖𝗟𝗘 𝗚𝗔𝗜𝗡

| 𝟱 𝗞𝗘𝗬 𝗦𝗧𝗘𝗣𝗦 𝗙𝗢𝗥 𝗔𝗖𝗛𝗜𝗘𝗩𝗜𝗡𝗚 𝗠𝗨𝗦𝗖𝗟𝗘 𝗚𝗔𝗜𝗡 |

-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶

ADEQUATE TRAINING FREQUENCY/VOLUME

(minimum 3 x p/w for most)⁣

PROGRESSIVE OVERLOAD

( Increasing weight lifted, reps or moving onto harder exercise progressions over time by going close to failure on exercises)

ADEQUATE CALORIES

( 200 over maintenance calories is a good place to start)

ADEQUATE PROTEIN

(At least 0.7 x body weight in pounds or 1.6 x body weight in kilograms, 2019 study has shown no increased capacity for muscle gain over these targets)

ADEQUATE SLEEP

(Target hours dependant on sleep quality )

Try to focus on these points as opposed to worrying about the minutiae such as rep ranges, rest periods and supplements etc and you will be well on on your way to putting on some muscle.

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𝗔𝗖𝗛𝗜𝗘𝗩𝗜𝗡𝗚 𝗧𝗛𝗘 𝗠𝗨𝗦𝗖𝗟𝗘 𝗨𝗣

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| 𝗔𝗖𝗛𝗜𝗘𝗩𝗜𝗡𝗚 𝗧𝗛𝗘 𝗠𝗨𝗦𝗖𝗟𝗘 𝗨𝗣 |
-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
Although it looks impressive, surprisingly you don't need to be as strong as you may think to achieve this!

If you can do a couple of high pull ups to sternum level (lower chest) you will very likely be able to do a muscle up (as long as you learn the technique and timing)

If you really want to achieve the muscle up, first work on achieving 2-3 high pull ups then keep practicing replicating the technique seen in online videos, or even better get someone who can do them to show you in person.

The goal is to use a small bit of momentum, using muscle elasticity to bounce your engaged scapula and pulling up explosively in a C shape path (not straight up) as soon as you feel your body falling back from the forwards swing.
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𝘈𝘯𝘺 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘳𝘦𝘨𝘢𝘳𝘥𝘪𝘯𝘨 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨, 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘣𝘦𝘺𝘰𝘯𝘥 𝘫𝘶𝘴𝘵 𝘥𝘳𝘰𝘱 𝘮𝘦 𝘢 𝘮𝘦𝘴𝘴𝘢𝘨𝘦, 𝘰𝘳 𝘧𝘰𝘳 𝘧𝘶𝘳𝘵𝘩𝘦𝘳 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘴𝘦𝘢𝘳𝘤𝘩 𝘧𝘰𝘳 𝘮𝘺 𝘱𝘳𝘪𝘷𝘢𝘵𝘦 𝘮𝘦𝘮𝘣𝘦𝘳𝘴 𝘨𝘳𝘰𝘶𝘱 "𝘔𝘈𝘓𝘌𝘉𝘖𝘋𝘠𝘛𝘙𝘈𝘕𝘚𝘍𝘖𝘙𝘔𝘈𝘛𝘐𝘖𝘕𝘎𝘜𝘐𝘋𝘌"

| 𝗕𝗢𝗥𝗘𝗗 𝗢𝗙 𝗟𝗜𝗙𝗧𝗜𝗡𝗚 𝗧𝗛𝗜𝗡𝗚𝗦 𝗨𝗣 𝗔𝗡𝗗 𝗣𝗨𝗧𝗧𝗜𝗡𝗚 𝗧𝗛𝗘𝗠 𝗗𝗢𝗪𝗡? 𝗧𝗥𝗬 𝗦𝗪𝗜𝗧𝗖𝗛𝗜𝗡𝗚 𝗧𝗢 𝗕𝗢𝗗𝗬𝗪𝗘𝗜𝗚𝗛𝗧 / 𝗖𝗔𝗟𝗜𝗦𝗧𝗛𝗘𝗡𝗜𝗖𝗦 |

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𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗦𝗢𝗟𝗘𝗟𝗬 𝗙𝗢𝗥 𝗔𝗘𝗦𝗧𝗛𝗘𝗧𝗜𝗖 𝗚𝗔𝗜𝗡?

| 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗦𝗢𝗟𝗘𝗟𝗬 𝗙𝗢𝗥 𝗔𝗘𝗦𝗧𝗛𝗘𝗧𝗜𝗖 𝗚𝗔𝗜𝗡?
-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶-̶
If training for aesthetics is your only orientation long term, your physical and mental health will likely decline over time.

When a functional, high performance and well rounded body is the orientation, aesthetics will follow (a gymnast is a great example).

Form should follow function, not the other way around.

The vast majority of gym goers focusing on strength training are actually training themselves to be immobile mainly through non optimal exercise selection, reps that lack of range of motion and disregarding other aspects of training like stretching.

The longer you avoid these aspects the more work you will have to put in down the line to fix your body.

I avoided mobility work for years and had to pay the price with poor movement capabilities. Only recently was I even able to sit cross legged!

I strongly recommend taking a holistic approach, incorporate mobility training, stretching, nutrition for health not just fat loss or muscle gain, cardiovascular training or even better train for a sport or learn a new discipline.
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𝘈𝘯𝘺 𝘲𝘶𝘦𝘴𝘵𝘪𝘰𝘯𝘴 𝘳𝘦𝘨𝘢𝘳𝘥𝘪𝘯𝘨 𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨, 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯 𝘢𝘯𝘥 𝘣𝘦𝘺𝘰𝘯𝘥 𝘫𝘶𝘴𝘵 𝘥𝘳𝘰𝘱 𝘮𝘦 𝘢 𝘮𝘦𝘴𝘴𝘢𝘨𝘦, 𝘰𝘳 𝘧𝘰𝘳 𝘧𝘶𝘳𝘵𝘩𝘦𝘳 𝘴𝘶𝘱𝘱𝘰𝘳𝘵 𝘴𝘦𝘢𝘳𝘤𝘩 𝘧𝘰𝘳 𝘮𝘺 𝘱𝘳𝘪𝘷𝘢𝘵𝘦 𝘮𝘦𝘮𝘣𝘦𝘳𝘴 𝘨𝘳𝘰𝘶𝘱 "𝘔𝘈𝘓𝘌𝘉𝘖𝘋𝘠𝘛𝘙𝘈𝘕𝘚𝘍𝘖𝘙𝘔𝘈𝘛𝘐𝘖𝘕𝘎𝘜𝘐𝘋𝘌"

𝗠𝗔𝗖𝗥𝗢𝗦 𝗙𝗢𝗥 𝗙𝗔𝗧 𝗟𝗢𝗦𝗦 𝗦𝗜𝗠𝗣𝗟𝗜𝗙𝗜𝗘𝗗

|  𝗠𝗔𝗖𝗥𝗢𝗦 𝗙𝗢𝗥 𝗙𝗔𝗧 𝗟𝗢𝗦𝗦 𝗦𝗜𝗠𝗣𝗟𝗜𝗙𝗜𝗘𝗗 |

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Once you have worked out your total daily energy expenditure (TDEE) its a good idea to set a loose protein target (I do not recommend trying to be too strict to your targets here or tracking your food forever but its definitely beneficial for everyone to try at some point)

I recommend starting with the following guidelines:

PROTEIN

▪️At least 0.7 x body weight in pounds or 1.6 x body weight in kilograms, ( 2019 study has shown no increased capacity for muscle gain over these targets)

▪️ Example: If you are 78kg you would require at least 125g protein per day for progression (78 x 1.6 = 125).

FAT & CARBOHYDRATES

▪️Your daily fat and carbohydrate intake does not need to be a specific target. As long as you are within your calorie target and reaching your protein target you will be progressing. Fat can be high and carbs could be low, visa versa depending on your preferences.

▪️ Adequate fat intake is important to: regulate hormones, slow digestion, transportation of vitamins, protect internal organs and your immune system etc.

▪️ Protein and fat are essential and needed by the human body. Carbs are not essential, however carbohydrates are your bodies primary source of energy, and you will feel more energetic for your workouts with adequate carbohydrate intake. Carbohydrates are also beneficial for fat burning hormones such as your leptin and T3 hormones.

The values from the calculations will be an estimate. A good starting point for sure but you will need to monitor your weight closely and make adjustments where necessary week by week until you find the sweet spot for you in terms of calorie intake and macro split, experimentation is key!

Hope all makes sense, feel free to ask me if you’re unsure on anything 🙏
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