Sleep is that golden chain that ties health and our bodies together. I’m sure this will come as a shock, but, when you don’t sleep well, life sucks.
What you may not know and what’s worse by far (let’s get our priorities straight here), is that your gains will suffer. You could have the best training program and diet in the world, but, if your sleep is inadequate, you’re going to struggle with:
Yes, that’s basically everything. Fortunately, improving sleep is easy, cheap, and more anabolic than expensive supplements, pre-workout formulas, and other less useful yet “sexier” fitness tools. So don’t sleep on this low-hanging fruit. (See what I did there?) Keep reading for a comprehensive guide on:
Let’s delve into it.
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Most people fail not because of a lack of desire but because of a lack of commitment. Updated in October 2023.
Should you cut or bulk first? A dilemma we’ve all faced at least once. You may be wondering, “Am I lean enough to bulk? Or should I cut first and bulk later?” This indecision is holding you back from making any progress at all in either direction. I’ve been there. Three years ago, I spent six months stagnating because I couldn’t commit to a bulk, but I also didn’t want to cut again because I’d just finished one such phase. This article is going to spare you all of that and take you through a thought process to help you make the best decision to attain the physique you want. This thought process includes the following assessments:
If you haven’t already, complete a Kickstart Phase first to prime yourself for either bulking or cutting, then come back to this post and dive in. Discipline is knowing what you’re supposed to do and doing it as best you can. If you’re struggling to balance your diet with your social life, you need to read this.
I’m going to cover the five steps I coach my clients through in order to navigate fat loss and social events effectively. The reason why a lot of people fail and give up on their diet is that they try to be unrealistically strict, avoiding all social events and eating out of Tupperware forever. This isn’t my approach. Whilst you need discipline, you also need a certain degree of flexibility. This article is going to teach you the appropriate balance between the two. Let’s get stuck in. 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: |
Nikias TomasielloWelcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread. Want to work with me? Check out my services!Archives
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