Every project is an opportunity to learn, to figure out problems and challenges, to invent and reinvent.
So, you’re on board with the idea of tracking your calories and macros to gain muscle and lose fat.
You read my “Macros 101” article and learnt how to set your nutritional targets.
You started tracking and saw some good results.
But then, a few weeks in, you think you’ve hit a plateau.
And now you’re wondering, “Do I need to change anything?”
To be honest with you, tweaking a client’s macros or calories is usually my last port of call.
Often, a much more effective solution is to review your approach to tracking. After all, you haven’t been doing it for that long, so you may have yet to master some tips and tricks to make this system truly work for you.
In this article, I’m going to share five tracking hacks that always help my clients overcome their first plateau.
If you’re ready to master tracking, keep reading.
We are what we repeatedly do. Excellence then is not an act but a habit.
If you’re relatively new to the pursuit of a leaner and stronger physique, you may be asking yourself: “Should I cut or bulk?”
Indeed, it’s a question I get a lot during clients’ initial consultations.
To start, let’s get our terms straight. A “cut” is a fat loss phase, focused on body fat reduction. A “bulk” is a muscle-building phase, focused on an increase in muscle mass.
So, which one should you do first?
My answer to these newbie clients is: Neither.
If you’ve never done a properly structured bulk or cut, you may not have the skills to get the most from either just yet. Imagine if your primary school teacher asked you to write a novel before you learnt the alphabet. Would you have been able to do it?
Yeah, I didn’t think so.
All aspects of training and nutrition require knowledge and skill, so you need practice.
That’s why, before you cut or bulk, you need the Kickstart Phase, an initial stage that I guide all of my newbie clients through in order to boost their future results.
In this article, I’ll take you through the answers to these questions:
Let’s kick things off with:
Passion provides purpose, but data drives decisions.
To achieve any goal, you need to collect and analyse data.
Without it, you wouldn’t know
In other words, without data, you can’t make the right adjustments to your plan.
You could still accomplish your goal, but you’d probably run into one of these two scenarios:
However, having data isn’t enough to secure effective and efficient results. Inconsistent and unreliable data, or data that you’re interpreting incorrectly, can be just as damaging as the absence of it.
For example, with fitness goals such as fat loss and muscle gain, a common mistake is to focus too much on day-to-day fluctuations on the scale, which are normal, and too little on your average weight increases or reductions over a longer period of time, which is what matters most for these fitness endeavours.
This multi-part article series will provide you with the knowledge to assess your bodyweight data in order to achieve fat loss or muscle gain.
In Part 1, we’ll delve into:
In the rest of the series, we’ll cover how to adjust your diet and training protocol in response to changes in bodyweight.
Stay committed to your decisions, but stay flexible in your approach.
Spoiler alert: Yes, it’s possible! (Gasp.)
Humans were changing their body size long before calories and calorie-tracking apps existed.
Tracking calories and macros can be a very successful approach to losing fat, gaining muscle, or maintaining your weight. In fact, it’s the method I’ve had the greatest success with in my own bodybuilding journey, and I employ it with many clients.
However, it isn’t for everyone.
You can never track calories or macros, and still get great results. So, if you’ve tried it and it just isn’t for you, why not have a crack at one of the three fat loss methods in this article?
Fair warning: Not a single one of them involves cutting out entire food groups, your favourite treats, or any joy from your life!
Successful weight loss takes programming, not willpower.
Around this time last year, I released an article on how to manage your diet over the holidays, with options if you count calories and if you who don’t, so you can click on the link if you are looking for some tips on budgeting your calories or food portions.
Today, I want to delve into some mindset tips that will help you enjoy this time with less guilt and without having to give up on either your fitness goals or the holiday mood.
So I’m going to cover:
Without further ado…
An online fitness coach who likes bodybuilding, superheroes, and bread.
Want to work with me? Check out my services!