Learn everything there Is to know about fItness, performance, fat loss and lifestyle from Adrian McDonnell.
2021 is well and truly upon us and exercising more is one of the most common New Year’s resolutions. And this is something I’m all for – people striving to become a healthier & fitter version of themselves.
However, when you think of it, every New Year fitness goal is the same. Everyone wants to get fitter. But what separates those who do from those who don’t? It’s how they do it.
I made the mistake in the past of knowing what I wanted to do without ever thinking of how I would do it. With the help of these tips, you’ll be given some easy-to-follow takeaways you can implement immediately which will teach you how you can tone up, lose weight and get more definition.
Energy in vs energy out. You need to burn more calories than you take in to drop bodyfat. There are three main ways you can achieve a calorie deficit – eat less food, exercise more or combine both. Here’s what you need to do:
So for example, if you’re maintenance calories are 2,000 Kcals per day, reduce this by 20% by dropping down to 1,600 kcals = your calorie deficit.1,600 x 7 = 11,200 calories which would be your weekly calorie target.
This means, you can have days where you eat above 1,600 (e.g. on a hard training day or on a night out) and days where you eat below 1,600 (e.g. on rest days) provided by the end of the week, you don’t go over your calorie target.
Note: For a lot of my clients (girls especially), they were actually not eating enough food which was preventing them from getting the bodies they desired. While it is important to be in a deficit, not eating enough is not always a good thing. Remember your body does need calories to perform all of its basic bodily functions (known as your resting metabolic rate) before it ever considers using additional energy for exercise.
Getting shaped and toned requires having adequate muscle mass. Muscle is what gives your frame that ‘shape and tone’ which makes strength training necessary. There are three main ways our body builds muscle:
As to methods there are many – Crossfit, Powerlifting, Bodybuilding etc. but principles there are few. If you understand how to implement the above principles you can choose your own methods.
If you're currently training from home, you'll likely be focusing in metabolic stress and muscular damage (unless you've access to heavy weights).
High Protein, Balanced Carbs & Fats
When trying to tone up, the aim should be to hold onto as much muscle as possible while dropping down. You don’t want all your hard training to go waste at the expense of a lower bodyfat percentage – and the good news is this can be avoided!
I don’t like prescribing diets to anyone because firstly, I’m not a registered dietician. And secondly, everyone has different eating preferences. However, just like strength training, I believe in teaching my clients the principles they should follow. This allows them to choose their own methods & compare it against the blueprint I provide to make it work best for them. One such principle is ensuring protein count is high – especially for fat loss. Here's how:
Having patience is possibly the most important thing. There will be days when you will get frustrated and think nothing is working. This journey is not linear.
But don’t quit. Have patience and keep going. Once you don’t quit you will succeed. There will come a day when you will miss a workout. There will be days when you won't be able to stay on path with your nutrition. There will come a time when you weigh yourself (if this is how you measure your progress) and when you check the scales, you feel disappointed and somewhat demoralised to see your weight has gone up in the past week despite the fact you’ve continued maintaining your healthy habits. What are you going to do when this day arrives?
In fact, a gradual & more long-term approach is more optimal than a quick fix. It is very common to hear of people losing a substantial amount of weight over a relatively short period of time. However, 6 months to a year later, unfortunately it is equally as common to hear that same person has rebounded and put back on all of the weight he/she lost.
Therefore, playing the long game and adapting a gradual approach to fat loss & getting leaner is more optimal. Shift the focus from getting results quickly to building good lifestyle habits. This will allow you to tone up and get more definition but more importantly, to keep it off in the long run.
Dropping 0.5% bodyfat a week is a good target to aim for (depending of course on your current bodyfat percentage) provided you’re following a good training program and are closely monitoring your nutrition.
In the past, I used to feel overwhelmed scrolling social media, watching YouTube videos and looking at Google education for ideas (and most often I clicked into the “6 minute ab” videos – you know the ones I’m on about!).
However, education and practice has taught me that being successful and getting the results you desire will come down to adhering to a few core principles consistently and these will yield the greatest return.
Amongst those principles are:
Looking to start your own journey? Investing in coaching is more than just being given a training program and nutrition plan. You’re investing in knowledge, speed, relationships, accountability and much, much more.
Hiring a coach will allow you to follow a customised gameplan where everything will be outlined exactly for you to take all of the guess work out of it.
You’re just one click away from booking your FREE consultation call and becoming a success story.
What’s the purpose of the consultation call? To deep dive into your health & exercise history, your goals and decide if we’d be a good fit for each other. If we are a good fit, we can get working on a personalised gameplan for you so you can finally make the changes you desire and get the results you deserve.
Claim your free consultation call today.
Adrian McDonnell -
Eat This to Tone Up & Build Muscle
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