NUJS Gymnasium Committee

Protect your brains!!❤

*HOW TO LOSE FAT WITH A 9-5 JOB* ⠀⠀⠀

Is your schedule making it hard for you to burn fat and get leaner? ⠀
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I understand... I've been there. But it doesn't have to be this way.⠀

With a simple yet solid eating routine in place, you'll increase your adherence to the diet and lose fat every week pretty much effortlessly.⠀
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The routine needs to be customized to your goal and lifestyle to increase your chances of success.⠀

Here you have an example of possible eating routine for someone working a regular 9-5 job.⠀⠀

Depending on your lifestyle and schedule, it may be ideal for you or it may not. I chose this one because, based on my own experience and that of my coaching clients, I found it works great for many people.⠀

If you are working a 9-5 and aren't currently following a proper nutrition & training plan, give this schedule a try and let me know how it goes.⠀

If you have any question about this particular routine, comment below.⠀

I hope this helps!❤

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LIFTING WEIGHTS= BUILDING MUSCLE- Once the body goes under metabolic stress and mechanical stress due to exercise it will want to repair muscle tissue to a bigger size to handle new body stress. Lift heavy weights to become stronger, and train in lighter rep ranges to failure to tear muscle fiber to induce more growth! Of course eating a higher protein diet with proper starches, dark greens, and proper hydration, the results will be much greater!💪🏼🔥

BALANCED NUTRITION= FAT LOSS- eating a healthy balanced diet in a caloric deficit(burn more calories than you eat) will assist in the body burning off more fat. Eating properly alone will not build muscle if you are not weight training. Cardio is meant for the hearts health, hence why it is not called Fatio (made that up myself😌). Of course, if you run every day and eat well you will look better and feel better, but it has less to do with the running and more to do with the eating habits.

Just remember Nutrition helps with fat loss, and Weight Training helps with building muscle!💪🏼🔥

Are you struggling with diet and training routines?

So this is a common everyday question that I get and there's a misconception that the two are very different but as a matter of "FACTUAL" *wink wink* they are not. So lets go over the some of the key points shall we?!
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1) TRAINING

I want you to understand that in order to build, maintain and sustain muscle we must give it a reason to stay or grow. That's the nature of a lifters career, every heard the term "use it or lose it"? That is exactly what we are doing here. The training that built your body will be the training that you will use in order to lean down. I recommend that you stick to compound movements as the main focus along with training in both rep ranges of hypertrophy and strength.
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2) MACROS/CALORIC INTAKE

There's subtle tweaks to the macros and that is highly individualized. Mainly we are either reducing carbs and fats to cut or increasing carbs and fats to bulk. Again it's going to differ per individual, you'll have to figure out how much fuel is necessary for your workouts along with hitting your composition goals.
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3) PROTEIN
This macro stays constant for the most part, there is a range though if you want to be more flexible. The leaner you are the higher your protein intake can be as your body is more adaptable to utilizing protein. Contrary to belief we do not need as much protein while bulking as whenever we are in a surplus the body is not as optimal in using this macro as a resource.

Bitter Truth 🍻

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Now you can do more reps 💪💪