All posts tagged: Nutrition

Weight loss techniques

Weight loss techniques

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28-day weight loss challenges. 6 pack abs in 6 weeks, there are plenty of these programs advertised online and in gyms everywhere.

You lost a decent chunk of weight in a month. Fair play. That’s great. Really, it is. But can you sustain it? Can you continue this fat loss process? Can you keep off the weight you lost in that month? 9 times out 10, the answer is no.

Why? Because 9 times out of 10 the approach you have used is unfortunately unsustainable. You were just about able to keep the head down and stick with the plan for the 4-6 weeks. But like all unsustainable approaches, you broke and ended up right where you started.

The New Year brings a renewed focus and energy for achieving health and fitness goals. While this can be an exciting and inspiring time of year, creating and achieving long-term weight loss goals can often feel overwhelming. Therefore, setting short-term goals to work toward small wins can help create sustainable habits that lead to long-term weight loss success.

My advice is to make small changes to nutrition, your exercise routine, your sleep, etc. Small changes that are manageable, that will not be overwhelming and allow you to implement them for long periods of time. You can then progress these changes as you go, as you become comfortable to do so.

weight loss challenges

The results may be at a slower rate initially, but they will be consistent and they will allow you to enjoy a happier, healthier lifestyle. Play the long game. Your body and your mental health will thank you for it.

Reflection, preparation, and celebration of small wins can be effective tools in helping you tackle your larger long-term health and fitness goals. By taking the time to establish an action plan that leads to positive behavior change, you can have success in achieving small weight loss wins that lead to bigger goals to start fresh in the New Year.

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Training, Nutrition, and Lifestyle – 18-year-old me

Training, Nutrition, and Lifestyle – 18-year-old me

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Training, nutrition and lifestyle advice I would give to an 18-year-old me 🙎‍♂️

Training 🏋️‍♀️

You will make mistakes, a lot of them. Learn as you go. After 10 years of training, I still look back each year and look at the things I could have or should have done differently in the gym. Your programming won’t be perfect. Train each muscle group 2-3 times per week. That could be twice up five times per week 💪

Leave your ego at the door. Learn how to execute all the exercises you utilize to the best of your ability. Might seem cool at the time to try squat or bench more than all your mates, but if you are executing the movements poorly don’t be shocked when you end up becoming regularly injured (guilty) 🤦‍♂️ Train in a style that you find enjoyable and sustainable. That style will likely change over time as will your goals 😀

Nutrition 🍔

Don’t fixate on one approach. Ketogenic, low carb, high carb, intermittent fasting, they all work once your caloric intake and protein intake are set appropriately for your current goals. Use an approach which again, is enjoyable and sustainable. Again this may change over time. –

Try to consume 80% of your nutrition through nutrient dense Whole Foods and play around with the rest 😋

Supplements 💊 
The majority are a waste of time and money. At 18 years old with limited income, for most, I wouldn’t bother. Focus on your training, nutrition, sleep and managing stress. –

Lifestyle 😄

The majority are lucky enough to have no real responsibilities at 18. No mortgage, no kids, only a part-time job and minimal expenses. Enjoy that time. Work hard, but go out, have fun and don’t take yourself too seriously. Don’t stress if you don’t have a breeze what you want to do in life. I didn’t have a clue until I was 23 ✌️

Jake BeirneTraining, Nutrition, and Lifestyle – 18-year-old me
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