How To Identify And Smash Your Physique Goals

“No Wind Blows In Favor Of A Ship Without A Destination.” Montaigne

 

Exercise is a great way to stay young and healthy. It holds a host of benefits for all those willing to stick to it, but one of the most controversial is the fact that it augments one’s physical appearance. That is the MAIN reason many people get into it, quiet as it’s kept.

And that is perfectly okay. There’s nothing wrong with wanting to look your best, and shut shit down every time you step out the door. A healthy ego, not an out of control one, is an asset, not a liability. That brings me to the purpose of this article. This is for any and everyone who wants to achieve a specific physical aesthetic. With that being said, let’s dive into it.

Let me preface with a small disclaimer. This article is written by a male and primarily intended for other men, however, women can certainly benefit from it.

Look at you! You’re hitting the gym several times a week. You’re being more mindful about what you put into your body. You’re even seeing some results. Congratulations!

But before you celebrate your new found gains and confidence, let’s face facts. After that beginning period of 1-2 years of making decent progress, most people will Inevitably plateau.

Why is this? Don’t get me wrong. It’s perfectly fine to coast if you’ve reached your physique goals, although personally I believe coasting leads to losing ALL your hard earned gains sooner or later. Coasting is what happens when you lose motivation.

And why do you lose motivation? It’s simple. Undefined goals! Think about it. Why would you bust your ass in the gym when you don’t even know exactly what you want to look like? Exactly! You wouldn’t.

Luckily, this is a simple fix. People are obsessed with the way things look. When something is beautiful, we can’t stop staring at it. The body is a thing. And we have the ability to change it. Look at it like an artist. Our genetics are our canvas. What we eat is our paint. And the weights are our paintbrush. With these tools we can create a masterpiece, or a mess.

This brings me to my next point. What do you want to look like? Seriously, if you could have any body you wanted, what would you choose to look like? It’s very important. Find someone, an athlete, a celebrity, that you would love to look like, and put a picture of them up on your wall, or the mirror.

Pro tip: Make sure that they are similar in structure to you. If you are tall, they should be tall. If you have a small waist, they should too, etc. Obviously they won’t look like you due to added muscle mass and lower body fat, but just look at the structure. This will ensure that you can build a very similar physique to them.

Look at this picture in the morning and before bed, and try to imagine looking at yourself in the mirror with that physique. You look great, you feel vibrant and fit.

This will create a deep level of motivation that will make it easier to go to the gym and make responsible eating choices, and will aid you in staying focused throughout your workouts.

Next, create a basic plan to attain your goal physique. Don’t get fanatical. Just remember this, junk food is a treat, not fuel. Whole(REAL) food is fuel. Eat to fuel your body and treat yourself every so often. Try to drink mostly water, or other zero calorie beverages, and eat mostly whole foods.

This will of course vary from person to person, and if you’re naturally as thin as a rail, you may be able to eat junk more often and still get the results you’re looking for. Generally speaking though, it is always wise to eat healthy most of the time.

Now, let’s talk about identifying the type of physique you want. Different physiques are created by different types of training and nutrition. Here are a few basic physiques to help you identify your goal.

Physique 1

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This physique is slim and very lean. To achieve this type of look you would have to eat very clean, ideally knowing and tracking your macros, at least in the beginning. You could lift weights as little as 3 days a week, preferably in a circuit training fashion, and attain this look as long as you were doing some cardio as well to burn extra calories. You would want to keep rep ranges around 10 to 15 to increase the length of your sets and therefore burn more calories. Remember to keep rest periods short to keep your heart rate elevated while you train, no more than 60 seconds rest after each circuit.

 

Physique 2

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This physique has quite a bit more muscle, but isn’t quite as lean. For a physique like this, you would want to train a with relatively heavier weights in the 8-10 rep range. You would also want to get in a good amount of volume each week, and therefore hit the gym more like 4-5 times a week. To accomodate the heavier weight lifted, you would want rest periods between sets at 90-120 seconds. You would also want to eat in a slight caloric surplus, in order to build muscle.

 

Physique 3

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This physique is basically a blend of the first 2. A fair amount of muscle, but also shredded. This is my ideal physique type, but it should be noted that this physique is the hardest to achieve of the 3. It takes several years to build the muscle mass, and absolute dietary discipline to stay so shredded year round. If this is your ideal physique type, prepare to be in the gym 5-7 days a week. You need to lift light, moderate, and relatively heavy and do cardio several days each week to achieve this look. Figuring out your macros is a must! If you want to look like this, you can’t afford to lose focus in the gym, or in the kitchen. Of course you can still have cheat meals every so often, depending on how lean you are. Let me make it clear that these physiques are just a few examples, and there are many more to choose from. The most important thing is just to find a physique that inspires you!

There you have it. A clear cut way to identify and SMASH your physique goals! Remember, be honest with yourself, and also remember that it’s ok for your goals to change with time. Maybe you start off with something more attainable for you now, and set higher goals over time. Don’t bite off more than you can chew.

If you do, you’ll most likely just burn yourself out. So, if all you can commit to is 3 days days in the gym, then do it. Set your goals accordingly. Monitor your progress. It’s incredibly motivating to see your progress on paper, or in pictures. If you know where you’re going, you have a much better chance of getting there. If you have read this far and still feel overwhelmed and confused, you aren’t alone. I would LOVE to work with you. I offer one-on-one coaching, as well as custom training and meal plans. Simply go to my products page to check it out, or you can follow this link: https://wordpress.com/page/frommeatheadtomeatless.com/125 As, always, I love you guys.

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Adonis

 

 

So You’re Vegan Now, But What Should You Eat?

In the age of information, we have more knowledge available to us than ever before. On one hand, this is can be a great thing, but on the other hand, it can be confusing as hell. There are so many fad diets at the moment, carnivore, paleo, keto, pescatarian, vegetarian, etc. Even when it comes to vegan diets, there are just so many different schools of thought, it can be overwhelming, especially for someone who’s just looking to make the healthiest and most sustainable decision for their health. Is this you? Well, worry not my good friend. That’s exactly why I’ve created this article, to clear up your confusion. For obvious reasons, I will focus on clarifying the confusion around the vegan or plant based diet.

 

First, let’s define what a vegan diet is. In simple terms, it is a diet devoid of any meat or animal products of any kind. Simple enough, right? But you know how we humans do things. We complicate them for no good reason haha.

 

There are several ways of eating a vegan diet, and they vary pretty significantly. Here is a list of the main ones.

 

Types of Vegan Diet:

  1. Typical Vegan- This is definitely the most common. It isn’t very limiting. Essentially, the people following this type of diet eat anything that doesn’t have animal products. This often includes lots of junk foods, alcohol, etc. They are usually vegan for ethical reasons and don’t care much about their health.
  2. Raw Vegan- This diet is much more restricting as one following it only eats vegan food that is raw, or uncooked. Those following this type of diet usually care tremendously about their health, and put great thought into everything that goes into their bodies.
  3.  Fruitarian- This diet is very simple. It consists of eating fruit exclusively. It is the probably the most restrictive of all vegan diets. People who follow this diet are usually very mindful about their health also. I have to add that while I feel fruit is one of the best foods we can eat, I believe eating it exclusively robs one of the nutrients that other food groups provide.
  4. 80-10-10- This diet was created by Dr. Douglas Graham and consists of eating raw vegan with 80 percent of your calories from carbs, 10 percent from protein, and the remaining 10 percent from fat.

 

There are other variations, but those are the most common. All of these diets can work for certain people, but I feel the best way to eat will always be finding a way to eat sensibly, while enjoying some variation of the foods you love.

Deprivation seldom works for long periods of time. We all want to find a sustainable way to eat that we fully enjoy, while having the least impact on the health of our beautiful planet that we possibly can.

For you, the reader looking to give veganism a shot, or in the early stages of your vegan journey I recommend a few simple things to help you enjoy this process more. Subscribe to some vegan food based YouTube channels.

There are so many incredible vegan chefs making delicious vegan versions of everything you can imagine and more! Get a notebook. Write down recipes that look good and try them. Keep your favorites.

Make a list of all the foods you love and then look up vegan recipes of them. These days there are even videos of how to make everything under the sun, so don’t let not being experienced in the kitchen stop you.

Learn to make sauces. The perfect sauce can take 2 minutes to make, and can take a dish from good to fire! Write a couple of simple sauce recipes down to try. Keep the ones you like.

Don’t be afraid to try new things. I like to buy something I’ve never had every time I go to the store. It can be a seasoning, fruit, vegetable, anything! Obviously you’ll run out of things to try eventually, but you’ll find new things that you love.

I hope you’ve enjoyed these tips for new and beginning vegans, and maybe even some experienced ones.  If you have, be sure to give it a like, and comment if you benefitted or have any questions for me. I love interacting with you guys so don’t be bashful. Much love always,

me b&w

Adonis