Hey guys! Ercekj here!
So the good news is that after weighing myself I lost two pounds this last week! I now weigh 188 lbs or 85 kilograms.
Despite some minor setbacks it looks like I am well on my way to my goals.
What setbacks you might ask?
Well when it comes to fitness there is a trio-formula for reaching your goals or that is to say three different areas that make it all up. It also means that if you fail in one area chances are good you will not succeed in your goals.
Number 1 The Workout Program
The biggest problem with the workout program is that there are so many to choose from and if you are just getting started then that means a lot of research.
There is power training, crossfit, free weight training, machine, high intensity training, just to name a few.
Most fitness trainers recommend a combination of two of these with some cardio. Also it means dedicating a lot of time at the gym if you can or having to workout at home with equipment.
Long story short to manage your time and maximize your results look into your body type and what your goals are. If you are set on gaining muscle your plan should mirror those goals.
Lastly, never underestimate the benefits of a good night’s sleep. Doctors recommend seven to eight hours worth to ensure your body as enough time to recover and to help yourself focus.
Number 2 Diet
Not very many people like hearing me use this particular “D-word” but this is the most important part of your plan of all.
If you do not take a serious enough effort to regulate what you eat, when you eat, and how much you eat then working out is not going to do much for you.
Ever heard the joke “I work out so I can eat more?”
It’s a TRAP!
People workout and then think “I spent an hour at the gym so I should be good eating a whole pizza.”I know this because that was me in college and I still struggle from time to time.
Weeks would go by and I wondered why I did not see any changes in my body and how I felt.
Then it dawned on me; I had not taken the necessary steps to check myself when it comes to what kind of foods I eat and when I eat them.
A good start to regulating your diet is finding out how many calories you need to consume to maintain good lean muscle mass, and then looking at how much you should be getting from your carbs, protein, fat, and sugar.
It all adds up and every little bit helps..or hurts so be mindful of that.
Number 3 Supplementation
Now this one is not as important as not everyone needs them or can afford them.
But they are nice to have and if you are like me and need a little motivation, a chocolate protein shake goes a long whey.
See what I did there?
But you also need to weigh the risks against the costs. Some supplements are better than others and learning about what you can take in is not as important as what you should be taking in.
Also a lot of the ingredients that exist in some supplements can be harmful if combined with other’s so you need to be on the look out for that.
I will go over more of this in detail in a later post or video.
Good rule of thumb is to talk to a licensed health care professional, and a certified trainer. They can’t lead you wrong and can answer all the questions you have about your body and what you can do to keep yourself healthy.
In Conclusion
Always be safe about this journey, and remember that results are not gonna just magically pop up. You may have some drawbacks here and there a little.
Be patient with yourself.
Lastly above all love yourself because you are a unique individual and you are gonna be something greater as long as you put forth the effort and hard work to do so.
That concludes this week’s update. I have included some links down below on dieting and body type research that I have used.
Stay tuned for next week when I begin week 3.
Peace!
-Ercekj
Links:
RealJohnErcek3 