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Bench Like Powerlifter!

The Benchpress is seen as a bit of a show lift.

‘How much ya bench?’ Can be heard in most gyms. Does this make it the manliest Exercise?

I’m not sure what you think, but it is a staple in any good strength training program. It is perhaps become disregarded by some trainers as not being functional.

I highly disagree with anybody who says a Benchpress is not functional. Not only is a working your largest pushing muscles (pectorals, deltoids and triceps) but as an international competitive powerlifter, it is functional to me as I do it as a competitive lift.

Although relatively new to the international Powerlifting scene, I placed 2nd in the WDFPF (World Drug Free Powerlifting Federation) European Powerlifting Championship this year (2018).

The Benchpress is a lift I specialise in, so much so that I also compete in Bench only competitions at national and international level.

So how do I train the bench press?

Well I am going to give you the exact method I use to help me train the bench for the big stage of international competitions.

The Conjugate Method

I use the conjugate system as a way of training both maximal strength and Rate of Force development.

Using this system, I would bench press twice per week, with one day dedicated to lifting maximal weights (Max Effort Day) and one day dedicated to moving the bar fast (Dynamic Effort Day). Each day would also utilise the repetition method. This is used to build actual strength in weak points using accessory exercises.

Typically, I would do all the low volume max effort bench press on a Wednesday and all my higher volume dynamic work on a Saturday morning.  But you can pick any days you want, they just need to be 72 hours apart to allow for adequate recovery.

#1 Max-Effort Method

Maximal effort lifts are considered to be superior in improving both intramuscular and intermuscular coordination as it always allows for the most amount muscle recruitment at any one time. Basically, this means that lifting maximal weights will enable you increase your maximal strength more efficiently than lift submaximal loads which will focus on strength endurance.

Here’s how you do it:

  • Devote one day each and work up to a 1-3 repetition maximum (RM) of a Benchpress variation. This could be Board Press, Incline, Decline, Close grip, floor press etc
  • Change the variation EVERY single week. Wait a MINIMUM of 4-6 weeks before repeating the same variation.
  • After completing your 1-3RM train your shoulders, triceps, back and abs.
  • Complete your workout in 60-70 minutes.
  • Wait at least 72 hours before training the same major muscle groups again.

#2 The Dynamic Effort Method

This dynamic effort is defined as: ‘lifting (throwing) a non-maximal load with as much attainable speed as possible.’- Zatsiorsky, 1995.

Basically, by utilising this method you can increase your rate of force development and explosive strength. It can also help recover from maximal loading from Max-effort day.

Incorporating this method:

  • Devote one day each week to the dynamic effort method
  • Use the same benchpress variation for 3 weeks before switching.
  • Perform roughly 6-9 sets of 3 repetitions at approximately 50%1RM whilst moving the bar as fast as you can.
  • Keep rest periods to a MAXIMUM of 60 seconds.
  • After completing the main movement, train your back, shoulders, triceps and abs.
  • Wait at least 72 hours before training the same major muscle groups again.

 

#3 The Repetition Method

The Repetition Method is where you strengthen your weaknesses.

If you noticed that on both the Max-Effort day and Dynamic effort day I advised you to work your back, shoulders, triceps and abs. This is known as Accessory work which is used to improve your weaknesses. The repetition method is what you would implement after the main movement on both the max-effort day and the dynamic effort day.

The repetition method is used to increase strength-endurance, hypertrophy and restoration.

You should always be looking to increase your work capacity and break you own records in all forms of lifting and not just the classical lifts. This is the same when training the Squat and the Deadlift.

Here are points to follow when using the repetition method:

  • Train your Everybody is different, what you may struggle with. You are only as strong as your weakest link.
  • Constantly look to improve each exercise by increasing reps, range of motion (ROM), time under tension (TUT), or weight. If you want to get stronger you have to improve in everything.
  • Use the same exercises for 3 weeks before rotating. This will give you enough time to improve your performance in these lifts, but not enough time for your body to become accommodated with them.
  • Don’t be afraid to work to failure. Since you are using submaximal weights it will have much less negative impact on your central nervous system. It also means that you can really push yourself to the limits.
  • Make use of all the tools around you. Use dumbells, barbells, kettlebells, cables, chains, ropes, bands
  • Make use of all types of movements which use the main muscle in the bench press such as: dumbbell presses, lat pulldowns, chins ups, tricep extensions etc.

Now you know My Secret!!

So, what I am going to share now is a 6-week cycle which I actually used leading up to the European Championships. This was my Last 6 Weeks of training not including the over reach and taper weeks, so it ends 3 weeks away from the date of the competition.

Just remember, this is just for you ok!?

Get The EXACT

6 Week European Bench Press Program

Program HERE

So that is a 6-week training schedule I used in the build up to the European championship, so I know it works.

So now you have the secret of my bench press training. Use it wisely and share with everyone, nothing should be kept secret.

Happy Benching Guys and Girls let me know how you get on. Share your bench press gains with me.

I Have outlined this in more detail in my FREE eBook ‘Build Your Bench: Westside Style!’ Which you can get HERE along which my other eBook ‘The BIG Secret in Fatloss’

Any Questions please just let me know.

Rhys@specifixtraining.com

Much Love

Rhys

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Throw Away your Scales!!

Throw Away your Scales!!

That’s right you read that correct.

 

You don’t need scales to know whether you are dropping fat.

 

The scale is merely a tool to the battle of fat eradication.

Are they useful?

 

Heck yes!

But are they necessary?

 

Not at all.

 

You see, like anything they are just ONE way of noticing progress.

The scales can literally (and probably will0 infuriate people such as you and me with their sneaky wizardry and really put people just like you off the scent of progress. They don’t speak normal language like you I do, they have their own language.

 

It’s called scale language. I spoke abut this in another article called ‘3 Mind hack ways to keep your motivation to lose weight.’ But Here it is again briefly.

 

The scale will not do down every day, nor should you expect it to. In fact, it will probably go up just as much as it comes down.

 

You need to have patience and not compare it everyday or even every week. It is a tool to see a general trend over a period of months. If its generally up the something needs to change!

 

If you have a good day of dieting will it go down? Probably not.

 

That’s Normal

The trick is to monitor progress over a period of 4- 8 weeks and you should see an overall trend of a decent on the scale. That’s how they should be used.

 

I have my Online Coaching Clients send me over their weight every morning. This s more for me rather than them. I like to try and encourage them to disassociate themselves from what the scales read.

 

 

My Client Matt made his progress happen over a period of MONTHS, and the scales didn’t really budge much.

 

 

If we don’t use scales to see our progress what do you do?

 

If we take out the scales what do we have left? What else can we do to see our progress?

 

With all my online coaching clients I do 3 things to help them see their progress.

 

#1 How do you feel??

How you feel for me, is probably the most import. If you don’t feel any better the what’s the point, right?

 

Do you feel like you have more energy? Do you feel more upbeat and just generally happier?

How about feeling just ‘better’?

 

Well if the answer to any of these are yes, even just a little bit then guess what, You’re making progress.

 

Progress doesn’t always manifest itself in a physical appearance, but it is very much mental too. Which is why for some people I would banish the scales completely. If you are very much focussed on the numbers of the scales and you literally lose you mind when, and the will, go up and down on a regular basis then here’s what you need to do.

 

Step OFF the Scales!

 

 

If this is you then the scales are not your friend. You do not need them. You are more likely to give up and quit if you constantly see the scales going up and down every day.

 

Stay off the scales and focus on how you feel and the other points in the rest of the article.

 

 

#2 How do your Clothes Fit?

Are your jeans a little looser? Is your shirt that little bit more baggy than last month? Have you gone back up a notch on your belt?

 

It might seem simple, but these are signs that your making insane progress. You might not really notice it in month one but by month 3 you’re probably thinking “Damn, I need to get me some new shorts!” or you know, something to that extent.

Just be aware of when this happens as it means you are killing your diet.

 

#3 Measurements and Progress photos

I am sure that you have thought about doing this and may of may not have. If not, why not?

 

It truly is an awesome way to monitor your progress visually. If you can compare your start to month 3 I am certain it will spike your motivation and keep driving you onward.

 

Not only can you see how your body changes over a period of time. Using measurements you can see how the numbers change, which is awesome especially if you’re the kind of person who likes to focus on numbers.

This is the table which I use for all of my online coaching clients for their initial consultation and their 4 weekly assessment

There are rules to doing this however.

The first rule is that you should only take photos and measurements every 4 weeks.

 

The second rule is DO NOT compare week 1 to week 4 but rather week 1 with week 8 and week 4 with week 12 etc. Basically, you compare every other one. This way you can see real progress and focus on how far you’ve come.

 

So do you still think you need scales to see progress?

Remember that you are more than just a number on the scale

I am not saying that scales are bad, but rather use them as a tool to monitor progress and not the ONLY thing you look at.

Utilise all the tools in the tool box and just keep crushing it

 

Love you All

-Rhys

The Secret of Losing astonishing amounts of Fat. Get yours FREE!

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3 Tricep Exercises to Boost your Benchpress

The Benchpress is a classic exercise.

When someone finds out that you lift weights the chances are they will ask you 1 question. “How much ya bench bro?”

Being a Powerlifter, one of my main focuses is training the Bench.  Even more as I am writing this as I Have the National Benchpress Championships fast approaching.

When it comes to the bench, it seems as though its every gym bros favourite exercise. Its their favourite exercise but they don’t know how to make it better.

If you want to learn more then you can read more with my article ‘5 Steps to a Bigger Bench‘ for other ways to train your benchpress.

Want Me to write your training program for you?

My Elite Online coaching and in-Person clients get all of their training written for them and targets weaknesses and utilities many methods to hit their goals.

If you wish to enquire then please email Me directly on Rhys@specifixtraining.com

Anyway…..

Let Me ask you a question.

If you were to list exercises a few exercises which would help increase your benchpress, what would they be?

Incline press?

Dumbell Presses?

Cable Flyes?

maybe even the pec dec!

I doubt many of you would think about the triceps. The triceps are THE key element of of building a bigger benchpress.

A BIG Bench is built by the Triceps.

So to help you all out I have 3 Tricep exercises you can slot nicely into your training.

These are my favourite 3 and I wanted to share. Because sharing is Caring!

#1 JM Press

The JM Press was ‘invented’ if you will, by a powerlifter called JM Blakley. JM is a world record breaking powerlifter who has Benched 710lbs (322KG)!!

That’s pretty good.

JM came up with this tricep extension variation back in the 90’s. It seems to work so well as it mimics the same position as a benchpress but puts emphasis on the triceps.

If you look at it. It kinda looks like its Benchpress done poorly.

When adding this into you program, don’t go to max effort but don’t go too light. something like 4 sets of 6-8 would be sufficient.

#2 Tate Press

This Was popularized by Dave Tate who was a champion powerlifter and benched over 600lbs!. Hence the name. One of the best exercises for attacking the triceps in the finishing position.

Make sure you come to a complete stop on you chest between sets and make each rep explosive.

#3 The rolling DB extensions

In my opinion one the THE BEST exercises for hitting the long head of the triceps, which is the main driver in the bench. Not enough people do much if any overhead work for their triceps.

This puts them in their most stretched position and makes them work that little bit harder.

Make sure you keep your elbows in close for this and you can also hit higher reps for this. sets of 12-25 work very well. particularly as a finisher.

Add these into you training program and I’m confident you will quickly see improvements in your bench.

The Next time a gym bro asks “how much ya bench?” you will feel more confident in telling them.

Thanks for reading.

I hope you get on with these exercises and they can slot nicely into your training and you get on well with them.

Want to learn more?

Get Your FREE Benchpress Manual. Just drop your details below.

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How to diet over Christmas!

How to diet over Christmas?

 

You Don’t!

 

Christmas is a holiday. So it’s time to relax, spend some time with the people you care about and enjoy all the delicious food that comes around this time of year.

 

If your worrying about losing all your progress over one day.

 

Let me assure you that will NOT happen.

 

Below are 7 strategies you can use on Christmas Day to help you have the best time without having to worry about counting Calories.

I use some of these strategies with my Elite Online Clients to help them with their eating. Depending on their individual needs, some are more appropriate than others.

 

If you want to see some of the strategies I use throughout the year you can Read ‘10 Commandments of Fatloss: Part 1‘

 

 

#1 Eat more turkey

Turkey is a form of protein. Which means not only is it tasty, but it helps build and maintain lean muscle tissue. So it’s awesome for when you want lose a few pounds or gain some muscle and strength.

 

Protein is the most saturating macronutrient, which means it will fill you up more and keep you fuller for longer.

 

#2 Eat slow

I love eating, as a trained chef food is a passion for me. If it’s good food, It can be gone in seconds (I’m not kidding).

 

Eating slowly will help all of your gut enzymes to kick in and tell your brain that your full. It means you can reduce the chance of over eating by loads.

 

Take 20-30 minutes to eat your Christmas dinner, not only will you enjoy it more but it will help you keep yourself in check.

 

#3 Drink slower

For many people Christmas is a time for a drink or 2, or 3 or 4…..

 

Anyway alcohol is something which hides calories. It’s almost 2 times calorie dense as protein a carbs and yet it won’t fill you up.

 

One glass of wine can be up to 214 Calories!!!!

That’s a lot. Think about it if you have 5 then it’s an extra 1000 calories you’ve just had without realising.

 

Try sipping at your drink and make it last longer.

 

You can also try alternating between a glass of wine and a glass of water or whatever your preference is. This will help keep you hydrated as alcohol will dehydrate you and ease that headache in the morning.

 

Both of these will help you reduce your alcohol intake and also reduce those hidden calories.

 

 

#4 Only one plate of food

I love my Christmas dinner.

Turkey, pigs in blankets, goose fat roast potatoes and a pile of veggies and buckets of gravy and cranberry sauce.

 

Eat what you like, but only have one plate.

 

So any extra roasties or stuffing left in the tin should be left in the tin.

 

This means that you can enjoy all the good stuff of a Christmas dinner but without feeling guilty.

 

 

#5 A palm full of the sweet stuff

That tin of chocolates sits on the Side calling your name.

 

You try to ignore it but you just can’t.

 

That’s OK

 

Eating ‘fun’ food is part of the holidays, and banning yourself from it altogether will most likely result in a binge.

 

So I recommend to limit your self to a a hand size portion of choccy and sweeties to help curb your cravings without destroying you diet.

 

#6 Stop when your full

This is as always. Would you keep putting fuel in your car when it is full?

Of course not.

The same applies to eating normally and especially at Christmas. When your full, STOP!

 

If you leave food on your plate then so be it. A lot of people tell me “but that’s a waste of food, and I hate wasting food!”.

 

If that’s the case, don’t put as much in your plate. Be realistic on what you will be able to eat until your full.

 

You should have a good idea of what that would be.

 

The point is, you don’t have to eat that last roastie just because it’s left on your plate!

 

 

#7 Drink a pint of water before eating

If your really worried about Calories a sure fire way to make feel fuller Is to drink a pint of water or seltzer before you eat.

 

It will fill you up a little so you won’t be able to eat as much. It’s not as much fun but it is definitely a strategy that works.

 

 

So they are your 7 ways to help with keeping to your diet over the holidays.

Want to learn the Big secret of Fatloss?

 

Just drop your details below to get the FREE manual!

 

See you in the New Year!

 

-Rhys

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The BIG Secret of Fatloss

 

Learn the BIG Secret of Fatloss and kickstart your way to a new you.

Based on Scientific principles and research, The BIG Secret of Fatloss will help you build sustainable weight loss and help get rid of that stubborn belly fat.

The best part is its

FREE

Just fill out your details below to get yours FREE copy now!

 

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Build Your Bench: Westside Style

Want to Have  Show stopping Benchpress?

Learn how to build your bench using the same method I use based on the method used by the world best Benchpressers at Westside Barbell!

 

FREE-

Just fill in your details over to you and I will drop you an email with it ASAP!

 

 

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Fitness Myths Debunked: Does Fruit Make you Fat?

Dont Eat that!

 

It will make you fat!

 

Sound familiar?

I’m sure you’ve heard it before. Don’t eat this it will make you fat. Don’t eat that or you will get fat etc.

 

What about fruit? I bet that someone you know blurted it out, It would prob go something like “Hey man,  you shouldn’t be eating fruit it will make you fat. Carol from next door told me its  ‘cus the body makes it into sugar and you get fat with insulin and stuff! ”

 

What do you think?

It sounds like a fact. But just because it sounds true it doesn’t mean it is.

 

FALSE!

You shouldn’t always believe what you here from people, especially if they have no training and/or understanding on nutritional principles.

But its ok, Im here to help you guys out. I want to help sift through the bullshit and get down to what REALLY matters and what will help YOU with achieving your dream body.

 

Take My online Coaching Client Matt for example. Do you really think He got into this shape by telling him to NOT eat fruit?

 

And Here I am to Explain.

 

Gaining weight or losing weight is simply down to Calories. If you eat more Calories than your required maintenance level then you will gain weight. Just like if you hit a deficit you will lose weight.

 

Simply multiply your body weight (in pounds by 10-12 to give you a calorie deficit. This will help you lose that unwanted body fat in a sustainable way which means you are less likely to pile it back on again.

 

Get Your 2 FREE Exclusive strength and Fat loss Manuals!!

 

‘The Big Secret In Fatloss’ & ‘Build Your Bench: Westside Style!’

Drop your details below and I will send them over ASAP!

 

 

 

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Supplements: Do you REALLY Need them?

Have you ever been told you need to be taking whey protein when you are trying to build muscle?

How about anything else?

I know that there are some people out there who take every supplement they can get their hands on. Thats OK.

They are not inherently bad for you by any means. But If you have ever thought ‘Do I really need too buy that?’ If you have then listen up.

Here is a little video (or rant if you will) about it.

The choice is really up to you. If you want to buy supplements then by all means do BUT, don’t skimp on your nutrition from normal food just ‘supplement it with the extras.

That is all.

-Rhys

Get Your 2 FREE Exclusive strength and Fat loss Manuals!!

 

‘The Big Secret In Fatloss‘ & ‘Build Your Bench: Westside Style!‘

Drop your details below and I will send them over ASAP!

 

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Ten Commandments of Strength Training: Part 1

So, you are doing your strength training?!

How is it going?

Well?

I hope so.

If you use the google machine and you will find hundreds of ‘the best strength building program’, The trouble is that all of these workouts are not specific to you.

 

It’s all very well using a cookie cutter workout program but if you don’t have the strength to do certain exercises, or if you are a novice lifter and attempt a ‘Smolov Squat program’, you will quickly find that it’s just not for you.

You Need to Train in a Way that Suits You!

 

My Online client Alex had done lots of several types of workouts

He had found on the internet. But none of it worked as it just

wasn’t specific to His specific needs. Training in the right way

can bring about huge changes in the way you look and feel.

When I designed Alex’s program I always stick to certain rules

or Commandments if you will.

 

 

 

I wanted to give out these exact guidelines to help you get the most out of your strength and fat loss.

If you haven’t already, check out The Ten Commandments of Fat Loss: Part 1. I outline the first 5 of 10 rules to stick to in order to start and maintain consistent and sustainable fat loss.

 

But Now I’m going to give you th
e first five rules you should stick to in order to build strength and help increase to metabolism, which can help towards your fat loss goals too.

 

 

#1 Have a Program

Ever been in the gym and not sure what to do? You’ve had a dabble doing some bench press, a couple of pullups and a set or two of crunches.

The trouble with this is that there is no direction, no way your body can adjust and adapt.

Having something to work to will help you address this.

 

You don’t need to have a super comprehensive plan but you need direction, you need to know what exe rises you’re going to be doing on each of your training days.

 

Lets say your workout schedule is Monday, Wednesday, Friday and you want to do a push, pull lower body programme. You would know exactly what exercises you are doing on each specific day as well as how many sets and repetitions you are wanting to do.

 

This way you are more likely to train that little bit harder and longer as you know exactly what you need to do. Each time you train.

 

#2 Eat Your Protein

Protein is the key to building enormous amounts of strength and shedding huge amounts of bodyfat!

Our muscles are made up of protein. In order for us to repair and grow both muscle size and strength we need enough protein to support this. Most people don’t eat nearly enough protein for this to happen.

If your training is spot on and your putting in so much effort into trying to get bigger biceps or improve your bench press, but your protein intake isn’t adequate then you just can’t recover properly and optimally.

 

#3 Be Progressive

This is a key element to strength training. It’s all well and good going 3 sets of 10 reps on a bench press but if that’s all you do in terms of intensity and volume then that’s all you will ever be able to do. What I’m saying is that you need to push yourself. Let’s take the Bench press as an example. If you do 3 sets of 10 reps (3×10) using 150lbs. You do that every week using the same weight, and the same sets and reps, you WILL NOT progress. Progression is the key to increasing muscle strength, size and density.

Your program doesn’t need to be super comprehensive and include drop sets, super sets, cluster sets etc. but it needs to be progressive in nature. One simple trick to use is adding a little more weight every week. So that 150lb Benchpress would turn in to 155lbs. you would do that weight until you could get 3×10 and then add another 5lbs etc.

It can be that simple. I often find the simplest of methods works the best, especially if you are new to strength training. Make sure your training pushes you and you push it.

 

#4 Have a Calorie Surplus

If you want to build muscle you need to have some ‘extra Calories’ in your system.

However, this doesn’t mean you get to go and scoff a Twinkie and get some fried chicken!

It means you need to have a slight calorie surplus to make those GAINZZZ!!! This keeps our body in a Positive Nitrogen Balance. All this means is that it keeps you in an Anabolic state (I’m throwing around words today), in a nut shell it means it enables you to build muscle and strength.

Now before you go and order that pizza and scoff the whole thing thinking “eating this will make me big and strong” (although pizza does sound good right now), don’t try and justify eating crap foods.

Realistically a surplus of 200-500 Calories extra a day is sufficient, and it is best to get this from REAL food such as rice, fruits, proteins etc.

 

This is not a justification to eat junk!!!

 

#5 Rest and Recover

If you’re like Me then you looooooooove training! It’s hard to stay away sometimes. But often rest is an overlooked component of Strength training.

 

Take powerlifting for example, I have a competition coming up in the next 3 weeks, what I aim to do is train up to a week before that event and then take a week off as rest and recovery in order to then perform at my best for the competition.

 

If all you do is workout but you don’t think about taking a day off to allow your body to recuperate then you may be forfeiting your strength gains. There will be a heightened likelihood that you will ‘overtrain’. This can lead to you feeling sick, headaches and can diminish your training quick severely.

The strongest guys in the world may only train 3-5 times weekly, I train 4 or 5 days weekly.

 

As a general rule I recommend having a recovery day at least every 3 days. That is minimum, Usually I advocate 2 days training and then 1 day off. In reality, it all depends on you, how heavy you are training, what you are training, what are your goals.

 

The best thing to do is listen to your body. If you feel tired, lethargic, always sore and have a constant headache then you probably need a day or 2 to recover. This can mean that you’re still active but you switch from weight training and go for a swim, a walk or a casual bike ride something that’s less intense and easy on the nervous system.

 

You see everybody is different.

You just need to figure somethings out yourself!

 

 

So now that you have had a read through these commandments, I hope this helps you with your strength training.

It doesn’t matter if you are a beginner, intermediate, advanced, powerlifter, athlete or whatever. These will always apply to you if you want to increase strength which will also help you drop bodyfat overall.

 

Apply these to your training and you can expect to see and feel the difference it makes. Remember it is a slow process and results will take weeks, months and even years. Have patience and be consistent with your workouts.

Shed Fat & Build record breaking strength!

 

‘The Big Secret In Fatloss’ & ‘Build Your Bench: Westside Style!’

Drop your details below and I will send them over ASAP!

 

 

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The 10 Commandments of Fat Loss: Part 1

The 10 Commandments of Fat Loss: Part 1

Having some guidelines to follow makes things much simpler.

Kind of like having instructions when building a flat pack wardrobe. It can make the task a lot more straight forward.

 

If you use the google machine and type in ‘How to lose weight’ you will get hundreds of thousands of results in 0.2 seconds. Each one will give you various answers, some similar, some contradicting.

 

But what do you do with all this info? What do you do? How do you do it?

 

It’s a minefield isn’t it, having to decipher the info you find to piece together some direction of what to do.

 

You may be motivated to make a change but you haven’t a clue where to start.

 

Your Normal

 Yes, your totally normal. Most people have doubt sand uncertainties on where to start with dieting and how to keep it going.

 

 

What I wanted to do was write out a list of 10 things, or commandments for you to follow to make dieting easy.

I have split this into 2 parts as I want to keep things quick and short so you can digest the info more easily.

So here is part 1 of the ‘Ten Commandants of Fat Loss’

 

#1 Maintain A Calorie Deficit

This is THE number one commandment to abide by. The ONLY way to lose weight is to have a Calorie deficit. You could eat literally anything you wanted and still lose weight. THIS man lost 27lbs by eating just twinkies! Is that healthy? Hell no. But it demonstrates how important it is to take note of the calories you eat.

You want to lose weight? You need to be in a calorie deficit. Here’s a simple way of finding your own calorie deficit.

First, you need to find your bodyweight in pounds. There’s 14lbs in a stone, and 2.2lbs in 1 kg. So if you’re working in Kilograms just multiply your weight in KGs by 2.2 and you will get your weight in pounds.

 

Now all you need to do multiply your body weight by 10-12 and whatever number you get is how many Calories you should eat daily.

If you are relatively lean, you should use 12, if you are quite overweight then it would be wise to use 10.

 

So let’s say I weigh 180lbs the equation would be something like this: 180 X 12 =2160Kcal. This means I would need 2160 Calories daily to maintain a healthy and sustainable Calorie deficit.

Remember this isn’t set in stone, so monitor your body weight over a two-week period. If you have gained weight or stayed the same then you will need to lower the Calories by approximately 300-500Kcal. If you have lost anything from 0.5-2lbs then don’t do a damned thing because you’re smashing it!

 

#2 Eat Your Protein

Most people don’t eat enough protein. Our body needs protein in order for it to function, repair and grow.

This means that regardless of the type of exercise you are participating in consuming protein will be highly beneficial as it will mean you will repair your muscles from the micro damage done to them when you trained.

This is its primary function.

 

Take my Online Coaching Client Matt for example.

He would always hit his protein goals! Not only did it help build the body he has now but helped him maintain his muscle mass whilst dropping the stubborn bodyfat he had around his midsection to bring out his abs.

Making sure He has eaten enough protein has done 2 things:

1. Enabled him to grow and gain strength

2. Helped prevent Muscle loss during fat loss which is a key element of improving body composition.

 

 

Protein itself has 2 main functions. We have established that it is responsible for repairing your muscles after you have done a ‘sick workout brah’.

 

Its other function is energy. That’s right, you can use protein as an energy source much in the same way that fat is an energy source. It is processed in a similar way and requires an aerobic pathway to create energy. This is just fancy for saying it need oxygen to be processed into energy.

 

You see all those stories you heard about excess protein being ‘disposed of’ (wee or pooped out) are all lies. Protein has a Calorific value, and just like any other calorie, if you eat too many of them and go over your maintenance Calories you will gain weight.

 

#3 Strength Train 2-3 x Weekly

Strength training can be a lethal weapon at your disposal when you are after fatloss. Not only does it burn a metric ton of calories, it will also increase your metabolic rate. Which simply means you will burn MORE calories at rest. This coupled with an increase in strength I think that’s a win-win kind of situation right!?

 

Strength training doesn’t mean you need to become jacked and bench press cars and deadlift buildings (although that is a provocative thought!) It can be a simple training program such as 3 or 4 sets of Squats for 10-12 repetitions, then 3 sets of 8-10 repetitions of a pullup/pulldown and into s the same for the bench press and 3 sets of 1 minute Planks.

Creating a strength training program can be very simple. Usually 3-5 exercises each day using repetitions between 6-12 and 3-4 sets of each one is a great place to start. Just use larger multi joint movements such as deadlifts over small muscle single joint exercises such as bicep curls.

You can split your body in many different ways: Here are a few common ones I program for my clients.

  • 1 day weekly – Whole body
  • 2 days weekly – 1x Upper body, 1x lower body
  • 3 days weekly – 1x Upper body, 1x lower body, 1x whole body
  • 4 days weekly – 1x Upper body, 1x lower body, 1x Upper body, 1x lower body
  • 5 days weekly – 1x Upper body, 1x lower body, 1x Upper body, 1x lower body, 1x whole body

These are just guidelines. I’m not saying you MUST do this split but it does work. Really you need to look at what suits you, Maybe you want to do a different body part every day you train it really doesn’t matter too much as long as your getting it is.

 

#4 Fuck The Scales

No, seriously fuck ‘em!

 

All they do is tell lies. I know this sounds like something someone would say to excuse the fact they have gained 4 lbs in 4 days. In reality this can happen.

 

Think to yourself, have you ever been on vacation and come back 5lbs heavier in just 7 days? I know I have In fact I believe my personal record is 10lbs in a week!

I know that sounds like a lot, and you’ll probably starting looking at the scales and think to yourself ‘how have a got so fat in such a short period of time????’. Let me tell you a secret.

 

You haven’t!

 

It is near on impossible to gain that much body fat in such a short period of time. Your body just can’t do that.

So why Have you gained so much weight? It really a combination of 3 things.

  1. Your carrying excess glycogen. This basically is the energy your body uses to fuel exercise. It is usually more prominent on people who don’t eat a lot of carbohydrates in their diet in general, and have probably had a few slices of pizza and sushi on their trip.
  2. Your body will react differently in different climates and one reaction is that is carries more water. This can happen because of the extra glycogen you now have due to pizza! Also it tends to hold water if you aren’t drink enough too. So make sure your drinking plenty.
  3. You may just have a bit more undigested food in your stomach than usual. Remember all the scales show is weight, not fat.

The good news is that as soon as you get your nutrition back on track those extra pounds you came back with will some take a vacation of their own.

 

My point is, that the scales are a tool used to monitor your weight of a period of time. Not 1 day, or 1 week and not even a month but rather a series of months. Check your body weight and track it as often as you can and if after 2 weeks or so it has stayed the same or gone up, its time to re-evaluate your nutrition. Sometimes doing all this on your own can be challenging, if only I knew a coach who could help with this process, hmmm?!

 

#5 Have Patience

This is a biggie!

 

Everyone is looking for that quick fix. That magic pill or celebrity detox juice paleo diet.

It just doesn’t exist. If they was something that could ‘melt 5lbs of belly in 5 days’ trust me when I say I would be on that like a shot!

 

Be honest now. How often do you find yourself looking for a quick way of losing a few pounds in a week? Weekly? Once a month? Every day?

Now think about this. If you spent 6 months looking for this easy quick fix latest trend doodad to only lose 2 lbs and spend a crap load of your hard-earned cash. In that 6-month period you could have lost anything between 12lbs and 24lbs!

Now think how long you’ve been looking for that quick fix for and how many lbs of body fat could you have lost in that time?

 

Things take time. Just be patient and persevere. It is a key part to an effective fat loss strategy.

 

 

 

So That’s Part 1 done!

5 super important things you should be doing if you are looking to drop off that stubborn belly fat.

 

Look Out for Part 2 in the coming weeks. But first make sure you get to grips with these, remember things take time. These all the steps I follow when I put together fat loss programs for my Online Coaching clients.

 

If You are unsure of the best way to approach fat loss then check out my online coaching options or just drop me an email Rhys@Specifixtraining.com

 

Thanks

-Rhys

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