1. Get on a simple strength training programme
Fitness people will argue for days over the perfect programme and the perfect rep range, it doesn’t really matter as long as you are consistent over time with your weight training. Just make sure you’re focusing on progressive overload.
Simply: are you stronger today than you were 6 months ago? Yes, awesome you probably gained muscle. No? Hire a TRUTH coach who can show you how to train correctly.
2. The bulk of your programme should have you performing the big, compound lifts, but…
This doesn’t mean you have to squat, bench, and deadlift.
While the ‘Big Three’ – Squat, Bench, and Deadlift – are awesome, they’re not equally awesome for everyone; and different people have different body types, anthropometrics, bone structure, and some movements may not be as beneficial to some as they are to others; and, could be potentially hazardous.
While compound movements should be an integral component of everybody’s programme, compound is not restricted to just the big three, there are hosts of different exercises you can use instead.
Alternative exercises to the Big Three.
– DB Press variation [flat, decline, incline]
– Hammer strength chest press
– Leg Press
– Bulgarian Split Squats
– Goblet Squats
– Front squats
– Chin Ups/Pull ups
– Rack Pulls
– Bent-over rows
– Trap Bar Deadlifts*
*for a lot of people who have aesthetic based goals, the trap-bar deadlift is a much better alternative than the standard deadlift. Reduced risk of injury and it’s easier and faster to pick up and learn [not as technical].
The main thing to remember is that muscle growth is a by-product of progressive stress [resistance] placed on the body forcing it to build new muscle and grow stronger – lifting weights and specific exercises are just the tools you’re using for this purpose.
And when it comes to tools, you have to pick the ones that are going to best suit you, your body, and your goals.
– Do stuff you enjoy, is safe for you and fits with your goals. As long as you’re adding sets and reps, and lifting more weight over time [weeks, months, years] you’ll make gains.
Running/hiking/cycling etc are all great ways to get outside and enjoy the fresh air and de-stress the mind from a hectic work life, just remember to switch it up between long endurance stuff and high intensity interval work. Always make sure to warm-up and cool down after every session to avoid any injuries.
4. Work out your calorie intake and track.
Download a calorie tracker app like MyFitness Pal and start learning what actual food portions look like. It’s the fastest and most efficient way to get results.
Before you start worrying about what supplements you should take, worry about consuming whole, nutrient-rich, foods and getting adequate sleep and recovery. Things far more important.
6. Start walking more. Just do it
Pick up a Fitbit and aim for 10k steps a day. Believe me, it’s a lot more than you think.
7. Get realistic with your goals
However long you think you need to get in shape: double it, there will be plenty of ups and down on this new journey, life will always give you set backs but always aim to make progress no matter how small.
8. Realize to transform your physique is going to need you to roll up your sleeves and put a little bit of effort but remember the reward is always greater than the effort involved.
Hey we all know deep down it takes a bit of time and effort to reverse 20 years of business meetings, black tie events and luxury escapes, the good news is its not too late. Plenty of high-profile busy executives are experiencing a renewed lease of life and the energy of someone 10 years younger, with this newfound energy you can usher in a new level of confidence both with your body and personal sense of achievement.
The more bespoke your programme is to your lifestyle the easier it will be for you to enjoy and get the reward from. The main thing to remember is to start and if you get stuck always reach out for some help.