In order to reach your goals, you need to have a plan of action and the right mindset to follow through with it. In this module you will learn how to structure your goals optimally and how to mentally prepare for your fitness journey.
1. SET A S.M.A.R.T. GOAL
SPECIFIC: Ask yourself, "What am I specifically trying to accomplish?" and keep in mind that the more specific the goal, the better you'll be able to attribute your effort to it.
MEASURABLE: Make sure the goal is measurable. Establish starting points and remeasure consistently.For example, if your goal is to increase your bicep size, you could measure your bicep peak once a week and record the results as you do so.
ATTAINABLE: Make sure your goal is something that you can actually attain in a timely manner.
RELEVANT: Make sure your goal is relevant to your lifestyle and the efforts you are willing and able to make.
TIMELY: Divide large goals into smaller goals, holding yourself accountable to certain deadlines. Little successes will lead to big success. Multiple small goals add up to large goals.
2. ESTABLISH YOUR WHY
a) Write down 3 external reasons* why you want to reach your goal.
b) Write down 3 internal reasons* why you want to reach this goal.
*NOTE: External reasons are tangible, "I want to lose 20 pounds" or "I want to get a six pack". Internal reasons are deeper, they reside inside and often influence your external reasons. For example, if your external desire is to lose weight, your internal reasons could be that you want to be gain confident in your own skin.
3. FIND YOUR CALORIC MAINTENANCE VALUE
Use the link below to calculate your total daily caloric expenditure: https://www.calculator.net/calorie-calculator.html
Apply your caloric expenditure to your goal and determine whether you are trying to lose body fat or gain muscle.
If you're trying to lose body fat, your daily caloric intake should be 200 calories less than your maintenance value.
If you're trying to gain muscle mass, your daily caloric intake should be 200 calories more than your maintenance value.
4. PLANNING YOUR WORKOUTS: Grab a piece of paper and create a "T" chart. On the left side, write down the number of days you are going to work out this week. On the right side, write down which muscle groups you will work out for each of those days.
5. PLANNING CHEAT MEALS, REFEED DAYS, AND REST DAYS: Plan out 3 cheat MEALS each week, not cheat DAYS. Make sure with these cheat meals you are STILL staying within your caloric goal for the day.
Learn how to gain muscle regardless of your genetics or equipment accessibility. In this module you will learn how to apply expert training principles to gain muscle mass faster than ever before!
1. Determine what muscles you're training together and when.
NOTE: Hit each muscle group at least once a week, two times a week is optimal. Make sure you include at least 24 hours of rest before hitting that muscle group again, 48 hours is optimal. Hit at least 10 exercises per muscle group with at least 3 sets per exercise. So a total of 30 sets per muscle group each week. To avoid overtraining make sure you don’t go over 45 sets per muscle group.
2. Determine your main method of increasing your resistance.
Ways to increase resistance include: Increase weight, increase the amount of sets, increase the amount of reps, increase the amount of time you do each exercise, add static holds, decreasing or increasing your rest time, tempo training, or speed up the exercise by explosive moments
3. Make sure to perform static stretching after each workout.
NOTE: Static stretching is proven to reduce delayed onset muscle soreness so you can speed up the muscle recovery process. Refer to my Static Stretching video in the injury prevention guide for a full stretching routine you can follow :)
4. Log your nutritional caloric intake each week.
NOTE: Optimal for gaining muscle to have 1.5g of protein per pound of body weight. Minimal should be at least 1.2g of protein per bodyweight. If you’re cutting and trying to lose body fat, make sure you keep your protein intake high as well, high protein diets will help you shred that fat a lot quicker!
5. Log every workout you perform with the weight used so you can better track progress.
In this module you will learn the right process that will enable you to become a fat burning machine!
Do 20 sets of Tabata cardio each week. It doesn't matter how you split it up, just make sure to get in those 20 sets of total volume. This is a total of 80 minutes of cardio a week. If you do this, you are gonna be burning fat like a MACHINE.
Caloric Deficit: Download the cutting guide in the additional resource section below!
**Make sure to still keep your maintenance day each week
Macromolecule Breakdown for Optimal Fat Loss:
40% Protein, 30% Carbohydrate, and 30% Fat.
tip: you can use the MyFitnessPal app to track this.
Start pushing yourselves even harder with mechanical tension. Don’t do a weight or movement you can't control but really try to push yourself so you can put on more muscle.
For Specific Fat Loss:
Establish what body parts store up the most fat (ex Lower back, arms, stomach), now up the training volume for those stubborn body parts. Write down all the areas where you think that stubborn fat is stored, and work on increasing that training volume :)
In this module, you'll learn the fundamentals of diet and nutrition with actionable steps. We will create a healthy nutrition plan that fits your lifestyle and maximizes your progress in the gym!
1. Continue tracking your caloric intake and remember to include a maintenance day once a week.
2. Try adjusting your macronutrient composition abased off your goals:
If you’re cutting, try having 45% Protein, 25% Carbs, and 30% Fats. (Download the cutting guide below.)
If you’re bulking, try having 40% Protein, 35% Carbs, 25% Fats. (Download the bulking guide below.)
3. Start having pre-workout meal around an hour before your workout.
4. try to include 40g (or 30g for women) of protein in your post-workout meal.
5. go through your schedule and establish when and what you should eat.
In this module, you'll learn the difference between muscle mass and muscle strength, and how to properly gain strength from a world-record powerlifter!
1. Try increasing your muscular tension:
If you’re in the gym, increase mechanical tension by going up in weight.
If you are training with only bodyweight try to add static holds to your contraction points, and try to add on to your tempo training. (Watch the "Progressional Methods" video below.)
2. Pick which progressive overload fits your goal:
If your main goal is to increase strength - progress with your weight.*
If your main goal is to increase size - progress with your volume,
If your main goal is to increase endurance - progress with volume and endurance rep ranges.
*Note: If your goal is to increase strength, make sure you also plan a deload week! This way you wont overtrain and regress in progress.
3. Warm up and cool down:
Make sure every workout you are dynamically warming up, and after every workout practicing static cooling down.
4. Identify and write down 3 major weak points for your strength levels:
(Ask yourself what specific movements are you not as strong as you would like, and what muscle groups are you not as strong as you would like.)
In this module, using everything we've learned so far, you'll learn how to create programs for yourself and others!
Step 1: decide what muscle groups you'd like to work on:
a. the larger muscle groups (Chest, Back, Shoulders, Legs, Triceps, or Biceps.)
Train these 1-3 times per week using 3-8 exercises to do so, and make sure to rest at least 24 hours before repeating any.
B. Identify the smaller muscle groups (Traps, Rotator Cuff, Forearms, Glutes/Hips, or Calves.)
Train these 1-2 times per week using 2-5 exercises to do so, and make sure to rest at least 24 hours before repeating any.
c. Daily add-ins (Upper Abs, Lower Abs, Obliques, or Cardio.)
Incorporate either ab or cardio training into your workout routines.
Step 2: Determine how many days a week you can commit to training.
Step 3: Determine your preferred reps / rest to match your goal.
1. Strength → do 1-5 reps and rest 2 minutes between each set.
2. Hypertrophy → do 6-12 reps (or 30-60 seconds on) and rest for 45 to 90 seconds between each set.
3. Endurance → do 13-25 reps (or 60+ seconds on) and rest for 10 to 45 seconds between each set.
Step 4: track your progress, log your weights, and get them gains!