Guest Blogger – Matt Smith
So you’ve taken the plunge and signed up, congrats! Most people don’t even manage that, so you’re ahead of the curve. The first thing you need to do is look around and familiarise yourself with your surroundings.
Don’t worry, I can wait ….
Okay, hope you like the view because if you want to look like a Men’s Health Model then you’re going to be living here!
Okay so that was a little hyperbolic, but the truth is aiming for Men’s Health is a bit of a fanciful goal. Most Men’s Health models don’t even look like a Men’s Health model most of the time (get your head around that if you can).
What they do, is peak for certain occasions. A photo shoot or fitness competition. So if you do want a six-pack, I suggest you pick an occasion where having a six pack would be useful and aim to peak in time for that. For example; Holiday, Wedding, Birthday, or any even involving 300 Spartans.
Depending on where you are now, this goal may take some time. If you’re out of breath from reading this sentence then getting a 6 pack in the next 6 weeks is probably out of the question. That may sound harsh but setting unrealistic targets is the quickest route to frustration and then failure.
You need to change your mindset, realise that in 6 weeks you might not look perfect but you CAN look a heck of a lot better than now by working hard and being consistent with your diet.
So I am going to give you the quickest crash course in diet and exercise ever.
Simple, easy to do steps that you can do to get in better shape over the next 6 weeks.
Step One: Find yourself a good program
You want to involve a lot of weight lifting and some form of cardio. Depending on your current level. If you have never been in a gym before then I would honestly recommend trying some of the easier free-weight exercises: Dumbbell bench press, goblet squat, dumbbell push press, sumo squat. With some resistance machines: Lat pulldown, leg press, leg extension, etc ….
If you are a gym regular and know what you’re doing, try to incorporate the following exercises into your program: Deadlifts, Front squats, back squats, bench press, bent over row, pull ups, push press, lunges.
Bonus: Sign up for a personal trainer, and get the perfect program set up for you. This will really help if you aren’t aware of any of the exercises that I’ve mentioned above.
Step Two: Start tracking your calories
You do not need to go on a crazy diet! Please understand this, you don’t need to do intermittent fasting, or get rid of carbs, or drink Juice+/Herbalife. Al l you need to do to lose weight is analyse your current diet, work out your average calories (this will only work if you are completely honest with yourself) and try to lower calories. So if you are hitting 1800 calories Monday to Friday but 2600 on Saturdays and Sunday, your average calories per day are 2028. Lower your daily calories to 1900 per day (including weekends) and over 6 weeks you will lose weight. Add regular exercise to this equation and you’ll be laughing!
Just a quick note, some of you will be thinking “If I lower my calories by 100 calories and get results will I get better results by lowering my calories by 300 or 500?”. Technically you will lose more weight, but you won’t be able to exercise to the same intensity which will negatively affect your results. Trust me, follow my advice on this and you will see a noticeable difference over the next 6 weeks whilst still being able to eat the foods you love.
Bonus: If you have the funds, hiring an online coach to give you an in-depth nutrition goal will make a huge difference to your results
Step Three: Holding yourself accountable
Creating a program, and setting yourself a calorie target are easy! Really easy. Following through with them is difficult. You need to do this consistently for 6 weeks (minimum) if you want to start seeing some results. Get a friend to do it with you, get somebody at home to hold you accountable, or hire a trainer/coach who will MAKE you turn up to the gym every week.
This step is the most important, because it doesn’t matter how good your training program is, or how well you’ve calculated your calories. If you don’t stick to it you won’t succeed.
If that sounds like you, then you’ll be reading this article again in 6 weeks time!
Website – http://www.personaltrainingbymatt.com/