fitfam

Setting up for Success

It’s a new year and you have your new found enthusiasm to get back into the gym. This is the first step towards your fitness goals. Let me help you with the next 5 steps to take you even further.

What are your fitness goals?

Are you starting a fitness program to help lose weight? Are you preparing for a marathon? Are you wanting to be stronger? Be clear in goals and choose the right programming that can help you progress, achieve, and stay motivated.

Create a weekly plan

Starting something is great, but seeing it through to the end is even greater. There are 7 days in a week and being meticulous with your time, purpose, and focusing on goals is essential to your success. Use a calendar, notebook, or a scheduling app to keep you accountable.

For example, Tuesdays being your leg day, Wednesdays are chest/back days, Thursday are cardio days, Friday thru Saturday rest days, and so on. Consistency and progression is key in any workout program.

Start low and progress slowly

Rome wasn’t built in a day and neither will your body magically change overnight. Make the smart, honest, and realistic starting point in your fitness program that is right for you. If you're just beginning to exercise, start cautiously and progress slowly. Your success is not measured by the guy or gal who can dead-lift 330 lbs or bench press 200 lbs, everyone started somewhere and with time progressed to a stronger version of themselves.

Make your new habit into routine

Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while on the treadmill, read while riding a stationary bike, or turn your weekly happy hour into a fun group fitness activity with your besties. Fitness is what you make it, so why not make it fun.

Allow time for recovery

Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. I call this working out with an ego, which typically leads to failure. Plan time between sessions for your body to rest and recover. Performance is not simply measured by output but by the sustainability you can achieve overtime. Remember, athletes require less recovery time but only if you have learned how to properly recover.

 

 

Power of Protein

Working out hard….cutting carbs….eating less sugars…but still not seeing the results you want?    Gladiators, ask yourself… “Am I getting enough protein daily?”    Protein is an important component of every cell in the body. Your hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.    There also is a misconception of the correlation between protein in-take and “bulking” mass gainers. These are NOT the same.    Along with fat and carbohydrates, protein is a "macronutrient" meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients" Unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.    So the question lies in…”How much protein should you consume daily?”    Depending on your specific fitness goals, body composition, and exercise programming a general recommendation is grams of protein equal to your bodyweight/ideal bodyweight daily.    For example, if you weigh 165 lbs or 82.5 Kg (for my international gladiators) then your grams in protein would be 165 grams per day to sustain lean muscle mass and help reduce water weight.

Working out hard….cutting carbs….eating less sugars…but still not seeing the results you want?

Gladiators, ask yourself… “Am I getting enough protein daily?”

Protein is an important component of every cell in the body. Your hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

There also is a misconception of the correlation between protein in-take and “bulking” mass gainers. These are NOT the same.

Along with fat and carbohydrates, protein is a "macronutrient" meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients" Unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

So the question lies in…”How much protein should you consume daily?”

Depending on your specific fitness goals, body composition, and exercise programming a general recommendation is grams of protein equal to your bodyweight/ideal bodyweight daily.

For example, if you weigh 165 lbs or 82.5 Kg (for my international gladiators) then your grams in protein would be 165 grams per day to sustain lean muscle mass and help reduce water weight.

My favorite analogy for those fearful of gaining weight by increasing their protein in-take. Think of a wet towel, it is heavy. Now wring out the towel and what happens it isn’t as heavy anymore. Your protein is the wringing out of your excess water weight…in conjunction of course with a balanced diet and exercise program. 

Welcome to Gladiator Connect

Thank you for joining and visiting a community of strong, powerful and relentless individuals. This is a space to connect, learn, share, and understand what it means to be a gladiator…

Motivation was never something you learned from a textbook. It is learrned from those that inspire to take action and be greater...
— Lee Jimenez