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LOST & LIFTING

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Get married, start a couple businesses, buy a house, and have a baby they said... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @clairaspackman 😘 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gilf
Save this IG Book for future reference 📖 ↗️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This question comes up all the time... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ “𝘞𝘩𝘢𝘵’𝘴 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘸𝘰𝘳𝘬𝘰𝘶𝘵 𝘴𝘱𝘭𝘪𝘵?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In reality, there isn’t a universal “𝘣𝘦𝘴𝘵.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Doing what supports your level of experience, your goals, and what you can overall adhere to most will always be better than copying what your favorite IG influencer is doing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✌️ @lostandlifting
I get it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s easy to buy into something that’s going to give you results now. I’ve been there before too. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But here’s the thing... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A quick solution might lead to some quick progress, but with that you’ll find that the progress quickly fades as well. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s like putting a bandaid on a wound that needs stitches. It only works for so long. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The “I need it now” and “I want it now” thought processes are only making your frustrations worse in the long run. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Slow down, take your time, and develop the habits. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you can practice a little patience up front, you’ll be rewarded so much more in the end. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✌️ @lostandlifting
We pushed @zachcp93 to the best shape of his life from March-June of this year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ He had a goal of stepping on a stage and he absolutely crushed it. Being apart of his journey and guiding his nutrition was one of the highlights of the first half of 2019. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Zach has a good amount of knowledge around training and nutrition, but used me to make the tweaks needed so that he wasn’t hitting plateaus and would make it to his goal physique on time for the show. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ [volume recommendations, calorie/macro adjustments, cardio adjustments, & peak week strategies] ⠀⠀⠀⠀⠀⠀⠀⠀⠀ We set him up on a pretty aggressive approach and the weight came off each and every week to achieve his leanest physique ever. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Having my eyes on his progress helped to make logical decisions throughout his prep instead of him doing it on his own and possibly making emotional or panic driven decisions that weren’t necessary [happens to most of us when we’re getting lean]. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mad respect to this guy for enduring and living out a goal that he’s always had. 🙌
Hᴏᴡ ᴛᴏ sᴇᴛ ᴜᴘ ʏᴏᴜʀ ᴛʀᴀɪɴɪɴɢ 📚 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You know the old saying “90% nutrition and only 10% training” ? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ At the very beginning, if your sole purpose is weight loss this might be true. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But once you become focused on building your body and not simply “losing weight” it becomes 100% nutrition and 100% training. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Inside your training there are a few things you need to get right to continuously make progress or you’ll end up running yourself into a wall [if you haven’t already]. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let’s get into it ⤵️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1- Follow a split that you can stick to week in and week out. Scheduling more days to train isn’t better if you’re constantly missing sessions because it’s too demanding on your schedule. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2- Start with the minimum effective volume [MEV], not maximum recoverable volume [MRV]. Generally, somewhere between 10-12 sets per muscle group is a solid starting point, and then increasing as needed from there. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3- Split the volume [total sets] for each muscle group into 2-4 sessions per week. Studies have shown the more often a muscle group is trained the better hypertrophic effect it will have [obviously]. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4- Follow a progression scheme [similar to the ones in the graphic] that is best suited to your experience level. Generally, lifters new to progressive training should start with the first option [linear progression] and move to the second option [linear periodization] once strength gains slow down or stall. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hopping from one program to the next in search of the perfect rep ranges, or perfect exercises is like searching for the perfect food. 🔎 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s not out there. ❌ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The “secret” is to build the next program off the previous one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Understanding: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -how you’re feeling -how you’re progressing -how you’ve enjoyed the training -and what your goals are in the coming months ⠀⠀⠀⠀⠀⠀⠀⠀⠀ will lead you to the perfect program for YOU in the long run. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✌️ @lostandlifting
𝗧𝗵𝗿𝗲𝗲 𝗦𝘁𝗲𝗽𝘀 𝘁𝗼 𝗮 𝗦𝘂𝗰𝗰𝗲𝘀𝘀𝗳𝘂𝗹 𝗪𝗲𝗲𝗸 𝗧𝗼𝘄𝗮𝗿𝗱𝘀 𝗬𝗼𝘂𝗿 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗚𝗼𝗮𝗹𝘀 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -> Gᴏ ᴛᴏ ᴛʜᴇ ɢʀᴏᴄᴇʀʏ sᴛᴏʀᴇ If your fridge isn’t stocked with the correct foods... how do you expect to be consistent with your nutrition? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -> Pʟᴀɴ ᴏᴜᴛ ʏᴏᴜʀ ᴛʀᴀɪɴɪɴɢ Commit to your training days and know which days you’ll be training which movements. A thought out plan will have you 1000x more motivated to stick to it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -> Tᴇʟʟ ʏᴏᴜʀsᴇʟғ ɪᴛ’s ɢᴏɪɴɢ ᴛᴏ ʙᴇ ᴀ ɢᴏᴏᴅ ᴡᴇᴇᴋ Stop thinking “I hope, I’ll try, or I want to.” That’s an easy route to solidify excuses. Start Monday out with an “I WILL.” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✌️ @lostandlifting
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