I ran into someone in the store the other day. They were curious about starting a new fitness program, just like anyone would be. One of their main concerns was if our program could get them ready for the beach. It’s not an absurd question. It’s actually one we come across quite frequently, but replace “beach” with a “my wedding,” “my daughter’s graduation,” or, “I just want to feel better.”
Our main priority behind our fitness and nutrition programs are to improve the health and wellness of our clients. We’re not trying to make the next CrossFit Games athletes — we’re out here trying to improve your quality of life.
But, we all want to look better naked. Let’s just be honest about that. So here’s a couple ways we can tackle some specific body composition goals you might have in prep for the beach, your wedding, or the impending modelling career you’re destined for.
Compound lifts, and lift heavy. Think: squats, deadlifts, and presses. All forms and variations of. Compound lifts recruit the whole body and require more muscle contractions. They generally will use more energy to execute one lift. More energy means more calorie burn. They also have a great hormonal response associated with them.
For the aesthetic part, incorporate isolated accessory movements into your workout. Light to moderate loads, with higher rep schemes, typically superset as well. This will give you that “pump” you are looking for when you show off those biceps.
Our programming covers both of these areas. Our main workout includes all types of compound lifts, and our buy-outs typically cover the isolated movements. We like the isolated stuff not only for the aesthetic benefit, but they also help keep our joints healthy where the smaller muscles are concerned.
Arguably the biggest piece of the equation, your nutrition is where you make or break the deal. Your workout is only one hour of your day. What you do with the other 23 hours is very important. Don’t waste your efforts by not looking after your nutrition.
When we have specific aesthetic goals, caloric intake is important. Whether you’re trying to put mass on, or lose body fat, it’s important to control the quantity of food you are intaking. This number is very specific and is dependent on several factors, including, but not limited to: your activity level, training “age”, previous dieting history, sleep quality, lifestyle factors like stress, hormonal profiles, and medical history. Don’t leave it up to Google – Our Nutrition Coach can set you up with a detailed plan here.
Once you have a target established, be consistent in hitting that target. Consistency is king when it comes to nutrition. While one blow-out day won’t ruin everything, repeated behaviours will defer you from achieving your goal. Work hard at it, be prepared as much as possible, and be consistent!
After you’ve put in all this work in the gym and the kitchen, the best time to let your body do what it needs to do is while you’re sleep. Our body controls the majority of our hormonal responses while we sleep. It’s imperative to get enough sleep, and a high quality of sleep. Less disturbances, the better. Deeper the sleep, the better.
If you struggle to get a good quality of sleep, there are a few tips and tricks you can try. Try to limit the screen time before you hit the pillow. Turn the TV off 30 minutes before you plan on going to bed, and open a book instead. If your windows allow a lot of light, especially now with the sun rising earlier, black out your windows. Try sleeping in a cooler temperature. You will notice an immediate difference right away if you implement some of these strategies!
Have A Plan
No matter what your aesthetic goal is, the best way to tackle it is to have a plan. A structured training program paired with an individualized nutrition program is the best way to go about achieving this. Without a plan, you are wandering around blindly with no direction.