When will the penny drop?

When will the penny drop for you?

Sometimes it’s an education problem, i.e. knowing what to do.

Other times it’s an action problem following through with what you know you need to do.

Ask yourself this question, do I know what works to reach my goal?

If the answer is yes then you need to look at the reasons why you can’t consistently take these steps.

If the answer is no, then you need to seek out the answers.

The good news is, if you’re reading this you obviously want to change, why else would you get this far into a fitness blog?

And I have the answers, and it’s no magic formula.  

This is where you might stop reading……But give me 2 more minutes.

Are you 100% clear on your goal?  That’s the starting point.

If so, you probably fall into one of these categories:

Fat loss

Muscle gain

Strength gain

General health 

Let’s look at the basics which will get 99% of people to their desired goal.

Nutrition – 

Our body requires a set amount of calories per day to maintain our current body weight.  

If we are looking to reduce body fat, this amount of calories needs to decrease, by reducing what we eat & drink, and our exercise output needs to increase.  This is what is known as an energy deficit or calorie deficit

However if we want to build muscle, that amount of calories needs to increase along with our exercise output. This is known as an energy surplus or calories surplus.

It’s really as simple as that.  

Any diet that may have worked for you or a friend in the past has worked by creating an energy deficit.

Now there are other factors to consider ie food quality, protein, managing hunger etc, however as I said these are the basics, and will get you results.

Training/Exercise – 

For fat loss this really doesn’t matter to be honest, but I always advise some form of resistance training to get stronger, improve your joint health, reduce injury and improve your overall look and feel.  

For muscle gain & strength you need to be consistently resistance training, the amount per week depends on your experience of lifting weights.

If this has helped and you’d like a little more individualised support with your goals, drop me an email at mark@coachclegg.com

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