Find out the 10 commandments of training and nutrition for a serious physical transformation, including principles like CICO, stress, patience, and consistency. Learn about sustainable diet and training, prioritizing recovery, and setting specific end goals. Discover the importance of structured flexibility, tracking metrics, and enjoying the process of progress.
Adhere to key principles like CICO, stress on muscles, tracking metrics, patience, and consistency for body composition changes.
Tailor fitness and nutrition plans to specific goals to optimize outcomes.
Create sustainable diet and training approaches for long-term success and well-being.
Structure diet and training in phases to optimize progress and adapt to changing needs.
Balance structured restrictions with flexibility for sustainable results and enjoyment.
Deep dives
Abide by the Principles of Progress
Abiding by the principles of progress emphasizes the importance of adhering to key principles that drive body composition changes. These principles include balancing calories in versus calories out, placing stress on muscles, tracking metrics, practicing patience, and maintaining consistency.
Diet and Training Specificity
Emphasizing diet and training specificity highlights the importance of tailoring your fitness and nutrition plans to align with your specific goals. By focusing on specific goals and avoiding distractions, you can optimize your training and diet plans to achieve desired outcomes effectively.
Sustainability Must Be Considered
Considering sustainability in your diet and training plans involves creating an approach that can be maintained in the long run. While short-term goals might involve more aggressive strategies, ensuring long-term sustainability is crucial for lasting results and overall well-being.
Phase Your Diet and Training
The concept of phasing your diet and training involves structuring your approach in stages to optimize progress and maintain effectiveness. By moving through different phases such as priming, fat loss, and maintenance, you can achieve sustainable results and adapt to changing needs.
Create Structured Flexibility
Balancing structured dietary restrictions with flexibility is key to long-term success. By maintaining a structured approach while allowing for adaptability and enjoyment, you can sustain behavioral changes and adhere to your nutritional and fitness goals.
Find Accountability
Accountability plays a vital role in ensuring adherence to your fitness and nutrition plans. Whether through coaching, tracking progress, or having support systems in place, being held accountable tends to enhance motivation and commitment towards achieving desired outcomes.
Prioritize the Recovery Adaptation Principle
Prioritizing recovery after intense training sessions is essential for promoting positive adaptation and muscular growth. Emphasizing adequate nutrition, rest, and recovery strategies enables the body to repair and strengthen, leading to enhanced physical performance.
Have a Specific End Goal Short and Long Term
Setting clear and measurable short and long-term goals is fundamental for maintaining focus and direction in your fitness journey. Defining specific goals helps guide your actions, track progress, and stay motivated throughout the process.
Always Have a Plan for Progression
Having a structured plan for progression in your training regimen is crucial for continued growth and development. By implementing progressive overload, adjusting training variables, and setting clear progression goals, you can ensure consistent improvement and avoid plateaus.
Enjoy the Process
Enjoying the process of workout and nutrition changes is key to sustaining long-term commitment and results. By finding joy in the challenges, embracing the journey, and celebrating small victories along the way, you can cultivate a positive mindset and make fitness a rewarding and fulfilling experience.
What do you think the TOP 10 MOST INFLUENTIAL “rules” or “principles” of Training and Nutrition are…?
Well, whether you can put together the list of 10 or not – we got your answers in this episode! Tune in to hear what the 10 Training and Nutrition Commandments are, to find out what 10 principles you MUST abide by in order to create a serious physical transformation with your body.
10 Training & Nutrition Commandments:
1.) Abide by The Principles Of Progress
- CICO
- Stress Must Be Placed
- Metrics To Track
- Patience
- Consistency
2.) Diet and Training Specificity
- “The goal is to keep the goal, the goal.” – Dan John
