What Is 'The Secret' To Getting The Body You Want??

Over the weekend I saw an old friend who told me that one of her friends had a PT who promised he had 'the secrets' of getting a great body.

I am dead-set again any sort of magic diet pills, drinks or diets, and know that there really is no secret. So I broke it down for her and thought I would break it down further in a post too!

There are 2 main goals that people have depending on their body type - either weight / fat loss or muscle / size gain. You can combine the two initially but longer term its more beneficial to attack each goal separately.

Weight / fat loss = It is good to start with a diet phase to get as lean as possible and shift any areas of stubborn fat you have lurking (usually its tummy and thighs for women and pecs / love handles for men.) In this diet phase you need to allow at least 16-24 weeks (depending how much fat you have to lose) in a calorie deficit. You need to gradually lower your calories from a 'maintenance' number into a deficit and reduce every few weeks over the entire period. Alongside the calorie deficit you need to use cardio and also make sure you are getting a minimum of 10,000 steps a day. Cardio and steps increase gradually at the same rate as calories decrease.

You also need to ensure a minimum of between 2 and 3 Litres of water everyday to ensure good digestion, hydration and it acts as an appetite suppressant.

You'll reach a stage after 16-24 weeks when you cannot possibly get any leaner without looking ill. At this stage you need to enter into a 'building' phase to build a new foundation of muscle tissue.

Muscle Gain - To grow additional muscle tissue you must be in a surplus of calories to enable your body to grow. Food is fuel during this phase so as long as you are eating the right amount of protein, carbs and fats, you'll be able to use the extra calories to gain muscle rather than fat. Alongside the food you need to train correctly. This means lifting weights. Regular heavy sessions in the gym hitting all the muscle groups and implementing overload (gradually lifting heavier and for more reps) will ensure you grow in the places you want to!

See! Its simple but also complicated at the same time!

If you need specific help with your physique do not hesitate to leave a comment with your question and I will make sure I answer!!