To successfully transform yourself, you need to ensure all your pillars are intact, as they rely on one another to keep your journey intact. If one pillar is off, the others collapse. You cannot train well if you aren’t eating well. You cannot convert your fat into muscle if you aren’t training. You will make questionable decisions with your food and decrease your performance in training if you aren’t sleeping well. They are all connected
1.Nutrition Intake
It is simple. A high protein diet, with moderate fats, is essential to facilitate fat loss. Keep your carbs only post-workout, as your body is best equipped to handle and utilize them effectively after a strength session. Lastly, ensure your caloric deficit is met. You cannot expect to lose weight/fat if you aren’t in a caloric deficit
2. Strength Training
‘weights will make me bulky’, ‘cardio is the best form of weight loss’. These are misconceptions programmed into you by social media. You will lose weight if you start doing compounds, squatting heavy, deadlifting heavy, doing chin-ups, and doing push-ups. You won’t lose fat if you spend all day on the treadmill or doing HIIT circuits. Make sure you train 3x a week!
3. Quality Sleep
I cannot stress enough how important sleep is. Many people comprise sleep, thinking they can do late nights, and early mornings, then try to work out more and eat less just so they don’t have to fix their sleep. If you don’t sleep enough, your body doesn’t transform and change. Period! Make sure you get your circadian rhythm sleep between 10 pm-6 pm PUT YOUR PHONE ON AIRPLANE MODE!
4. Lifestyle Changes
Learn to say ‘no’. To things that don’t align with your goals, to meals that are junk, to social events that require you to drink or eat shit. It is okay to say no to focus on yourself. Create a lifestyle. If you do go to social events, learn to make better choices with your food. If you do deviate from the plan with a cheat meal, it is ok! Hop back on track with your next meal. It is a journey and one that will last forever. Don’t make this a 3-month fix, make it a sustainable lifestyle transformation.