3 rules of fitness model body. Training Biochemistry Macros. How to finally get off a hamster wheel/treadmill.
Why hamster wheel?!
That’s the image popped in my head this morning, while I was passing all the “treadmill” people on my way up to the weight room, where, according to the receptionist at SOHO 24-hour fitness, women don’t come up often. Just like a lot of gym goers, forever stuck somewhere between fitness classes’ room and cardio zone.
Running, pedaling, huffing and puffing, never really getting anywhere new, just moving the wheel, stuck in one place in space … just like a hamster.
And it’s fine, if your goal is to improve nothing, but for most of you, it’s not.
You actually want to look different! Don’t you?!
Why aren’t you changing?
Do you think you need to starve yourself?
Run even more?
Become an athlete to look like one?
To look like an athletic fitness model you have to do none of that, but you got to understand the basics of nutrition and macronutrients’ ratio (proteins, fats, carbs), the basics of your body’s biochemistry. You need to start using some of that energy you spend on a treadmill to walk up to the weight room and carry some heavy stuff around.
I have six pack abs not because I run — in fact I rarely run at all. I have six pack abs because:
- I lift heavy things
- I practice macro ratio to keep lean physique for life
- I practice the knowledge of human biochemistry every day on my plate
Do you want to know a secret?!
How to keep your six pack and lean physique for life without starvation and a hamster wheel called treadmill?
LEAN RULE NUMBER ONE
You got to lift heavy.
If you don’t use your muscles, guess what? You lose your muscles and no matter how much fat or weight you lose, you will still look like a frail skinny pal or gal.
Weights, weight training is a non-negotiable condition of lean muscular physique. No matter how much protein shakes you consume — non-challenging or absent weight training will keep your lean physique unreachable.
LEAN RULE NUMBER TWO
You got to lower your carbs to start burning fat.
Get this, your body can not burn fat for fuel, if your carbs are high, meaning your blood sugar is always elevated, meaning your insulin is always high, telling your cells to store fat and burn off all that sugar in your blood stream. You can still burn fat of course, but then you really have to starve yourself and run off all the excess glucose first.
Eat more carbs = More treadmill time. (For the amount of carbs an average modern human being consumes, you got to run for hours to burn it all off to start tapping into your fat storage)
That’s why you have to run and run and run, if you ever want to see your six pack, and I have to do none of that !
— I’m on a low carb high fat diet, that keeps my blood sugar low and teaches my body to use fat for fuel efficiently, fat either from my food, or from my body.
Want to become a fat-burning machine?!
Lower your carbs god damn it!
By the way, too much protein will be also turned into glucose, blood sugar, keeping you a sugar burner not a fat burner — that’s why it is quite possible to get fat on protein shakes.
So the solution to this whole sugar-burner VS fat-burner dilemma is keeping your protein at optimum level.
Stick to this ratio that seems to work amazingly for building lean physique and lowering body fat (but also for health, eliminating cravings, high energy levels):
10% of your calories come from carbs (veggies mostly, nuts and seeds, avocados, berries once in a while)
20–30% of you calories come from proteins (fatty fish, grass-fed meat, pasture-raised chicken and eggs)
60–70% of your calories come from fats (all the fatty protein foods mentioned above, olives and olive oil, avocados and avocado oil, coconuts and coconut oil, nuts and seeds, MCT oil, some grass-fed butter and ghee here and there, dark (sugar-free) chocolate, cacao and other nut butters)
LEAN RULE NUMBER THREE
Eat enough protein to support your training and preserve muscle mass.
If you want to keep training, keep lean muscle mass — you got to feed enough you muscle tissue with protein-rich whole foods, not too much, just enough.
I recommend almost twice the amount as US RDA recommendations, 0.8 -1 g of protein per pound of your ideal lean body mass. Why twice? Recommendations are concerned with “minimum” requirement for an average couch potato kind of person barely doing anything physically, definitely not looking like a fitness model.
These are the basic rules I’d start with to get off that hamster wheel and start creating your fitness model body.
There is a reason why most people don’t look like fitness models.
And it’s not too few hours in a hamster wheel called treadmill.
Want to see what I’m eating these days to get ready to win Sports Model Competition April 28th in New Jersey (IPL)?
And till next time — live as A Better Self Daily!
You don’t get healthy and stay healthy.
Daily Bite of Health
Fitness Model Body = Lift Heavy + Lower Carbs + Enough Protein
If you miss my Daily Bite of Health in your inbox some days, and have no idea how to live healthier today, check out my Instagram, Facebook, Twitter or YouTube , A Better Self Daily Podcast for Daily Bites of Health – you’ll find everything you need there to live healthier, fitter and smarter life (upgraded with your own SIX PACK).
Week 7 Day 7. Sports Model Prep Workout. Legs. Working on definition. Accessory work. Subscribe to follow my daily workouts.
On macros. But thats not the whole story. Fat loss, belly fat, health, energy, no hunger.
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