So commonly you see people killing it in the gym but still months later they look the same – maybe this sounds familiar to you, I know I certainly used to kill my training and never get where I wanted/thought I should be. It left me demotivated and starting to almost hate the gym as it was hard and I wasn’t seeing results.
But now with a little help and guidance from fellow PT and friend Sam Vaughan i have established a training program I love and with a structured nutrition plan with the help of Vivo Life and I little of my own research and experimenting I am really starting to see results and excited to see what the next couple months will bring!
From this week I am following a structured plan to ensure I get to where I want to be. My plan is to lean out and place emphasis in my training on my weaker areas – correcting posture and gaining better mobility. I will be documenting stages of my journey here, on my Instagram and Facebook pages and mostly across on my new snapchat account (sineadcmcgill).
To help you to create a plan – I have listed below the points in brief that have helped me to develop a plan any questions please do just ask 🙂 :
- Work out and write down EXACTLY what it is you wish to achieve – be realistic and establish S.M.A.R.T. goals – this will help you stay focused
- Spending hours and hours in the gym doesn’t mean better results – choose your exercises wisely use the compound exercises (squat, bench, deadlift and military press) as the base for your programme
- Aim to spend 1-1 1/2 hours max (including warmup/cool down) in the gym – have a goal of what you wish to achieve and get it done
- Decide on your programme split – i.e. which day you will train each body part – having a plan again gives focus and structure – I personally take one day for each of the compound moves and 2 rest days, leaving one day to have a little more focus on areas I personally need to improve.
- Now many people throw around diet is 70% or 80% and the 20-30% exercise though truth is it takes 100% from nutrition, 100% training, 100% dedication, 100% hard -work and commitment – give everything 100% and you will achieve!
- Use my fitness pal to track your diet although don’t rely on them to work out your macros as frankly they are pants – but you can input your own and is so easy and quick to use especially with the barcode scanner so no excuse not to stay on track! (PS – Add me on myfitnesspal scmfit to find out more about my nutrition and daily diet)
- Working out your own macros- everyone will have their own needs for protein, carbs and fats based on your goals and activity levels (for more information on this or how to work out yours please contact me on firstname.lastname@example.org.
- Another tip that helped me to find the best sources for these macros (protein,carbs,fats) was this brilliant easy and simple to use chart from Vivo Life!
Most importantly enjoy what you are doing – if you hate that 6am spin class or gym class find something else – there are thousands of ways to burn a tonne of calories (the best being my favourite – weight training). Ask me or follow my Instagram and Facebook for more ideas to help you achieve the most out of your training and enjoy yourself – make this the year you reach your full potential – create a plan and lets do this!
Monday motivation – small steps daily add up to miles – a little every day and you achieve !
Lots of Love,