By Ryan Humphries
Over the next 365 days, tens of thousands of people will change their lives for the better. They’ll get off their meds for diabetes and high blood pressure. Their depression and anxiety will decrease or maybe even disappear Some will run their first marathon, enter their first powerlifting competition, sign up for a 100 mile bike race, or maybe they’ll climb a mountain!
I know, not everyone wants to climb mountains.... But how about looking a little (or a lot) better naked? If that's anywhere on your list of goals for 2024, keep reading :)
The confidence that comes from being stronger, faster, and looking a little better naked is powerful! Yet, as powerful as it is, millions of people will attempt the same goal and fail.
Some will blame their genetics. Some will blame their circumstances. Some will convince themselves that for whatever reason, the goal was unattainable.* Others will truly give it their best shot, only to find out that they had the wrong strategy. In this post I'm going to outline two surefire ways to make sure your strategy delivers results.
*Disclaimer, I understand that there are events in one's life where one's own personal goals may take a backseat for a bit. That's called life. Also, taking a back seat doesn't have to mean getting out of the car. Just as it's important to take time to heal, it's also important to recalibrate and take action.
The truth is unless you have some sort of alien genetics that the world has never seen, you can 100% achieve your goal of looking better naked.
People in worse shape than you have done it...
People not as smart as you have done it...
People with less money than you have done it...
People with less free time than you have done it...
I'm not saying these things to make you feel bad, I'm saying them to let you know that changing your body composition isn't something that just "OTHER" people can do. It's what YOU can do too.
Well, let's put another qualifier on that statement. It's what you can do when you WANT to, and you have the RIGHT STRATEGY.
There are DOZENS of behaviors we could talk about that could help you live a longer, healthier, and happier lifestyle. However, there are TWO that will deliver a body composition change that will absolutely have you doing double takes in the mirror to make sure that's your own ass.
I'm not a doctor....but if I was, I would write two LIFE-LONG prescriptions. Side note, "LIFE-LONG" isn't a cute phrase. If you're serious about making changes, these are two strategies will DRAMATICALLY change the way you look, feel, and perform for the rest of your life.
You can try to fight me on this one, but I'm not budging. There is too much research out there and too many success stories to think that this is something we can gloss over. If you want to truly make a body composition change (lose fat and build muscle), you need to be getting enough protein. What's enough? 100g per day is the MINIMUM that an adult human should be taking in. Want to dial it up a notch? Take your bodyweight (or ideal bodyweight) and eat one gram of protein per pound. In fact, if you're a woman and you're over 40, this is not just a recommendation, according to Dr. Stacy Simms it's damn near a prescription!
How to do it:
- Start early. Shoot for at least 20-30g of protein at breakfast and go from there. Find your favorite protein sources and get creative. Go to YouTube and search for "best ways to cook ___". in 2024, not having access to recipes is not a legitimate excuse. Not into cooking? Find a few local restaurants that offer protein forward dishes and make these weekly visits.
- Track it for a couple weeks until you know how much you're getting. Once you've figured out how to hit your goals, do that again, and again, and again. If you're hitting it 6 out of 7 days of the week, you'll see results.
#2. Strength Training
The results are in! It turns out that looking better naked isn't just about body composition. You can lose weight, but if you're not strong....you're not gonna look how you wanna look. Think of it like this, if you took two twins who were both 5'8, 160lbs, and 20% body fat, you'd think they'd look similar. And they would if they both possessed the same level of strength... However, if one of those twins could do 10 bodyweight push-ups and deadlift their own bodyweight for at least 5 reps and the other one couldn't, they're going to look WAAAAAAAAAAY different.
How to do it:
- If you don't know how to lift weights, hire a professional. You could also find a professional on YouTube and watch their videos....but there is NOTHING that will replace having a coach telling you exactly where the barbell should be :)
- If you are familiar with weight training, do it. 4x per week, you can combine the movements of squatting, hinging, pushing, pulling, getting up, and carrying.
- If you're looking for a specific program to follow, we have plenty of recommendations :)
Fun fact, you don't actually have 365 days. You have the rest of your life. We hope that's a lot more than 365 days but who knows. Probably better start eating some protein and picking up some heavy objects!
If you're looking to make things happen this year and you want some accountability, please reach out to an Axistence Coach and we'll set up a complimentary Strategy Session.
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