Maximal Effort

Welcome back, let’s talk about diet! A healthy inside makes a healthy outside. One of the most important keys to success in your fitness journey is diet. Like it or not, diet can make or break your results even if you have the greatest workout plan in the world. A high percentage of your fitness progress when trying lose, gain, or maintain weight comes from how well and how much you eat.

Counting calories and measuring how much nutrients you take in daily can be a very tedious task, I definitely agree. But there are many available tools to help keep you on track with your diet and even make these tasks easier. One platform I use and recommend my personal training clients to use is the app “Myfitnesspal”. It has a fairly straight forward sign up process that is quick and it has an easy to use format for keeping up with your caloric intake.

Calories are used to measure the energy value of food. So an important step in determining your diet is to decide how many calories your body burns a day (including physical activity). This measurement is known as your Total Daily Energy Expenditure (TDEE) and can be calculated using your age, weight, height, daily activity, and body fat percentage. Below I have linked a website that allows you to input those values so that you may find your TDEE, along with other useful information. With TDEE readily available you can now determine how many calories you should intake a day based on your goals. If your goal is to lose weight you should intake less calories than your TDEE, to gain weight you should intake more calories than your TDEE, and to maintain weight you should intake around the same amount of calories as your TDEE.

The question now becomes how many calories you should intake away from your TDEE value. My recommendation is to never consistently go below or above 500 calories from your TDEE. This may dispel many popular fab diets or dieting schemes but my reasoning behind this is purely scientific. A diet that goes below below 500 calories of your TDEE or basal metabolic rate (BMR) can cause malnutrition issues, meaning you are getting the necessary nutrients you need to be healthy. Malnutrition can be the unidentified cause behind many issues in your physical and mental health (you’d be surprised of what a consistent lack of one micronutrient can do). A diet that goes 500 calories above TDEE or BMR can simply be a waste of nutrients. A portion of the nutrients taken in above what the body needs may be stored for later use but the remaining nutrients will be disposed of out of the body providing no extra benefits. Dietary protein for example does not provide any extra benefits beyond what your body can utilize at one point in time.

Disclaimer that this is a basic guideline for the general public so there can be exceptions for particular populations such as ultra athletes or people with special nutritional needs. You should always consult your doctor and a registered dietitian for specific dietary needs.

Hope this gives you some insight into planning your own diet! Feel free to drop any questions, comments, or additional knowledge!

https://tdeecalculator.net/

Peace!

Don’t worry about being the best in the room. Or the region, the nation, or even the world.

Be best version of yourself by working harder and being better than you were yesterday. And you will surpass all those milestones without ever even thinking about it

Test your body’s musclar endurance with this week’s Maximal Effort Challenge!

Perform multiple sets of jump squats and burpees to get a full body workout that challenges multiple joints in your body and cardiovascular system!

Knowing more about your own physique will help you to understand what steps you need to take to make progress in your health and fitness journey!

If you have a high body fat percentage your initial exercise goals should be to increase the volume in your program at a lower weight intensity to burn more fat.

If your body fat is low and your goal is to increase muscle mass. Your focus should be to exercise with a higher weight intensity at a lower volume.

More easily accessible methods for the general public to check their body composition are local health facilities that perform skin folds, body girth measurements, or have bioelectrical impedance analysis machines (BIA)

Keep pushing! This week’s Maximal Effort Challenge focuses on the the chest and shoulders, two major muscle groups that help provide flexion and horizontal adduction at the shoulder joint to perform these two exercises! Also with some assistance from the biceps and triceps!

Try doing multiple sets of these two exercises with a small rest between sets for a great burn and workout!

GOOD EVENING EVERYONE AND HAPPY (late) MOTHER’S DAY TO ALL MOMS!

I hope everyone, especially moms, had a wonderful Mother’s Day yesterday! We wouldn’t be anywhere without all of the love and support from them! So to all mothers around the world I want to say thank you for everything you do, you are always appreciated 🙏🏽🙏🏽

In celebration of Mothers Appreciation Day this week I will begin Maximal Effort’s first Group High Intensity Interval Training Class (H.I.I.T.) for only $10.00❗️❗️ This Tuesday and Wednesday evening at the West Bank Bridge Park (13825 River Road, Luling, Louisiana) under the pavilion for 5:00 pm❗️❗️

If you intend on participating please show up before 5:00pm in your exercise attire with closed toe shoes and ready to sweat💪🏽👊🏽

Challenge yourself this week with a Maximal Effort Quick Ab exercise to include in your workout routine! If you are partaking in our monthly and weekly exercises challenges we would love to hear back on your progress and feedback!! 💪🏽🙌🏽

May the gains be with you!

Try out our first monthly and weekly fitness challenges to help your journey to a healthier life! Every month and week I will be bringing you all free challenges to supplement your daily activities.

This month will be focused on a beginner high intensity interval training (HIIT), while this week is focused on the buttocks. If your are up for the challenge complete both weekly and monthly challenges! If your aren’t there yet work up to it!

Feel free to adjust the repetitions and rounds you complete to your fitness level. Following the table is a start but if you want more of a challenge I suggest doing multiple sets and decreasing the rest in between each exercise.

You can download the challenges to always have with you from here or by going to www.maximaleffort.com!

If you are partaking in our challenges please remember to share with us, friends, and family your experience and any feedback you make have. This will help us to improve future challenges!

WORK HARD 💪💪💪

GOOD MORNING EVERYONE!

I am excited to announce that the website is finally up completely! Please feel free to visit and leave me any feedback you may have at www.maximaleffort.com!

You can now visit my website to:
-Find more information on my personal training services and schedules
-Fill out the PAR-Q+ and Pre-Participation forms needed to begin personal training
-Get in contact with me for any business needs, inquiries, or feedback
-Access my online store for Maximal Effort apparel

I am continuously working hard to improve all of my services so your feedback truly matters. Your feedback allows me to adapt everything to be better suited for your needs and experience. I openly welcome all feedback via:

Facebook: Maximal Effort
Email: [email protected]
Website: www.maximaleffort.com/contact

I look forward to bring you all more great, new content and resources!

Have an awesome day!

Pernall Dinvaut Jr.
Maximal⚡️Effort

www.maximaleffort.com

THE ONLINE SHOP IS NOW OPEN! Get our first edition of Maximal Effort apparel now and receive a special voucher for one free personal training session!���

***Voucher only applicable in the St. Charles, St. John, Jefferson, and Orleans Parishes of Louisiana***

***Offer expires after 30 redeemed vouchers or by May 31, 2019***

Happy Wednesday everyone!

I would like to thank all of you for the great support over the past few days!🙏🏽 If you would like to get in contact with me faster I encourage you to send me a DM or email about any questions, concerns, or requests you may have.

I also want to remind you all that I am rebranding this page and my health/fitness business under Maximal Effort Training! I will also be collaborating with Lindzell Rhodes from time to time, who is running High Performance Training @ HPTraining so please go ahead and follow his page too!

Look out for my free fitness content and personal training deals coming soon 💪🏽💪🏽

TGIMonday! What’s up everyone🙋🏽‍♂️

Today I want to give a tribute to a man that made a huge impact on my life and the lives of many others in my hometown. The first picture on the top is the late Vernon Robiskie, the only personal trainer and mentor I’ve ever had. I’ve never been uniquely talented at anything but I am passionate worker for what I believe in. So in my high school days I began training with Vernon because I wanted to improve enough to earn a starting spot on my football team. Not many people saw potential in me back then, but Vernon did, and he became my main motivator, which gave me courage and the desire to work extremely hard for what I wanted to achieve. Unfortunately, I only trained under Vernon for a short few months before he unexpectedly passed away in 2011..

I tell you all this story because High Performance Training was his dream and his legacy that he never got to finish. My experience training with him was so uplifting that I knew I wanted to help people the way he had helped me. From then on my intentions were to continue what he started and build HPT into something he would be proud of.

Currently, 8 years later, I finally decided to make concrete steps towards that goal to continue HPT. But Vernon’s vision was so compelling that I was not the only one called to finish what he started. Rhodes, bottom left picture, and I played high school football together and trained together under Vernon. It’s been years since we last saw each other but this Saturday we were reconnected when, to our surprise, we were chasing the same dream. Lindzell is personal training in Virginia and for about a year now he has been continuing High Performance Training in honor of our mentor, Vernon!

So I will be working to help him build Vernon’s legacy, HPT! 👉🏽So I would truly appreciate it if you all would go follow his page HPTraining , instagram , and support his website www.hptstrength.com, where you can buy HPT apparel (like the shirt he’s wearing) and more shirts, tanks, and leggings!👈🏽 If you are ever in Virginia and looking for a trainer definitely give him hit him up, he has some great results!🙌🏽🙌🏽

😅😅I know this is all new to most of you and I apologize for the confusion. But as for this page, I will continue to personal train in Louisiana and work on bringing great content for you all. In the meantime I will work on rebranding my business with my team so thank you all for your future patience and support!💪🏽❤️
🙏🏽🙏🏽🙏🏽