It has been a few weeks since posting but things have settled down now after the early New Year rush and settling back into London. As much as I love Brazil it is great to be back in the UK and the cold is awesome…..I am loving working with people as they focus on getting the body they always wanted here in 2014!
In my experience when people focus on just one element they fairly easily accomplish the task…..however in a world of demanding fast and unrealistic results within impossible time frames common sense or one step at a time focus soon flies out of the window…..
If you are a new exerciser then a one step at a time approach is to focus simply on turning up and doing the sessions……don’t worry about what you do, how you do it, how hard you do it for or how long….the goal should be simply to show up….do something/anything….go home….when you do this enough you will eventually find you exercise automatically….at this point you can start focusing on other areas…..
If you are trying to change your eating a one step at a time approach means you focus on removing one food group until you have fairly easily worked it out of your diet without much effort, you can then move onto the 2nd one….
If you focus is on increasing healthy eating activities then add just one thing in, e.g. juicing and once this is consistent look to add another.
I have found people can handle easily enough about 2-4 things in total….if you focus on one exercise, one bad food reduction and one good health introduction of a behaviour you will go places……once comfortable then add another into that category….. any issues you have with a behaviour you can almost guarantee it is from introducing another rules/criteria….this progressive approach means over time you will be doing many many good health things but your mental focus was only ever on one step along that journey
If this sounds the slow way to results i suggest you take a bigger picture look…..95% of people fail….year after year….so to demand a level of results in a time frame (two things focused on not one!!!) you set yourself up for failure….statistically speaking you should be thanking your lucky stars you get your results (19 out of 20 never do) let alone concerning yourself if you did it in 4 months over 8 months….
January 22nd (10/22 days measured)
This month started with a fat tripping phase before coming into a muscle growth hypertrophy phase. Either period saw some diet extremes for me in both terms of calories and carbs when losing fat (1236 calories and 136g carbs in one day (valid that is “high” carbs for many people) and then during muscle growth phases hitting a record protein intake of 260 grams in one day. Results wise my body is looking good and muscle is coming on.
Diet – Protein – 195g, Carbs – 275g, fat – 60g, calories – 2554, P:32 % C :46% F: 22%
Exercise – 25 Weights sessions/ 2 Fitness and 3 off days
Weight – 72.5kg Body fat – 43 average mm*
Supplements – Protein shake (max 40g per day) and glycine through gelatine (20g)
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*This is my own 10 point self measurement system, it does not correlate to body fat scores. At a guess 40mm – 8%, 50mm – 9.5%, 60mm – 11%, 70mm – 12.5%. I do not take it everyday if looking to gain muscle or maintain as it puts me off wanting to eat more. If on fat loss phase I take it daily. Like any body fat measurement system, as you get to low body fat levels the number become less accurate or reliable.
London – For Personal Training London please contact me. I am available for sessions in homes, private gyms or parks across London. Ben Wilson – London Personal Trainer