1/ common mistakes people make when wanting to get that lean defined body

2/ common mistakes people make with training and cardio when wanting to lose weight

cardio

3/ people who have dieted for years and still don’t have the body they want

4/ why are maintenance, building & diet breaks so important

5/ building phases =/= youre going to get bulky and fat – NOT if you do it right : things to consider.

6/  importance of protein again and why its so easy to feel fluffy (fuller stomach glycogen)

7/ different phases of training

Don’t go adding more bc it didn’t feel like you worked out

FEELING the workout doesnt mean effective all the time like if you do strength phases you can leave them not really feeling like you worked out LOL

8/ The value of having a coach in all phases – but the NOT dieting period is actually the most powerful

1. “ want to tone up = a lot of volume far away from failure

2. You need intensity

3. Stressing the cardio more than muscles

4. Junk volume – fatiguing

5. You need to PUSH yourself close to failure still with high rep which makes it hard to do

6. Too flexible with food intake – and still try to fit too much in

7. Like MENTALLY commit to the phase you are in – don’t take a diet mindset into a building phase and visa

8. we can think the answer isn’t muscle because we have a higher fat%

9. SCALE WEIGHT

10. Lifestyle is more important than all the rest but people just hyper focus on calories themselves

11. And youll realise you want to keep pushing even more from you

12.

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People feel like because they don’t have the body they want – weightloss is the only solution

People don’t see past the immediate

Or they only know struggle so they feel like it will always be hard

Lifestyle outside of it

Body composition changes at the same body weigh – worst long term measure

Muscle IS metabllic

Clients don’t understand how strong they actually are

Alternate volume amounts

Neuro hypertrophy

“use muscles” doesn’t = muscle growth

You are TRYING to get more muscle to get there

Picking the RIGHT exercises for the reps you do as well

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People find it harrrd to detach from the volume because although their fatigued and smashing their way through

They FEEL its working and yeah it can also look like its getting results

Especially if you are pumped with blood etc

People think that the volume increases as you get more advanced but as you can lift more weight –

Food choices – tef – gut health – performance

@transformxruby

@jeffh91_

@jeremiahbair