Three Keys to Transforming Your Body in 2021
Hi everyone -
Here's a picture I took recently of one of our long-time clients, Angie.
You can see some really well developed lines in Angie's arms, shoulders, and upper back. Her whole body has slimmed down and tightened up in 2021. Here are Angie’s three keys to her body transformation:
good nutrition
hard work in the gym
proper supplementation
Good Nutrition
Angie uses a low-carb, ketogenic diet for her nutrition, focusing on keeping carbs very low and increasing protein and fat. For example, a typical lunch might be a big salad with chicken or tuna for protein, oil and vinegar for healthy fats, and some hardboiled eggs. That meal is very high in protein, high in saturated and unsaturated fats, and very low in carbs.
She also skips breakfast and waits until lunchtime to consume any calories, helping her to burn bodyfat for energy. That strategy is known as intermittent fasting. The combination of keto and fasting works really well for Angie.
Does she follow her diet perfectly? No! Who does? But she sticks to it for at least 90% of her meals in the average week.
Hard Work in the Gym
During workouts, Angie always focuses on good technique and feeling the right muscles working on each exercise. She also pushes herself hard each workout, helping to burn maximum calories for weight loss and to build high-quality muscle, as you can see in the picture above.
In addition to her three group class workouts each week, Angie has also been doing two extra workouts weekly in 2021, focusing on specific exercises to further tone and strengthen the front of her legs and shoulders. Cardio is important to Angie, but proper weight training is the key to keeping her muscle and definition while on a strict diet.
Note: If you're worried about bulking up too much, that's normal. However, in 95% of cases, people who feel too bulky just have too much bodyfat, not too much muscle.
Proper Supplementation
Angie's a big believer in supplements for health and fitness, as am I. She uses pantothenic acid (vitamin B-5) in high doses for a few months at a time to accelerate weight loss, decrease her sweet cravings, and keep her energy high. Fish oil, turmeric, and vitamin D are used for overall good health and to lower inflammation in the body.
She also loves magnesium for better sleep - in fact, Angie credits a big chunk of her consistency and progress this year to improved sleep, which has been a struggle for her in the past.
Note: it's nearly impossible to lose weight if you have poor sleep, as many of your hormones will be abnormally regulated, causing high blood sugar and energy swings that will lead to weight gain.
-Shane
Strength School gym
165 Morton Avenue
Martinsville, IN 46151
765-341-0512