New dads 2 step training strategy…2 simple steps I used to get my body back when life got real. My name is Carl and I own Transformation HQ Buxton and Whaley Bridge.
Here’s me on a night out in my early teens:
Here’s after I got my shit together:
But there is 1 big problem. I got in this shape when I was 23 years old before I had kids, a business and well; a very busy life.
It was a lot easier when I was 23 I could hit the gym whenever I liked, don’t get me wrong it was hard work but I wasn’t being pulled in many directions and I could always attend the gym every week 5 to 6 days. Everything seemed easier. I look back at how good my shape was and I think about my lifestyle, I was still going out with the lads 2 times a week drinking. I could still eat bad food and I was in great shape! Now I have a cake and a pint and feel like I’ve put on a stone.
Things started to stop me being able to commit 5 to 6 days a week. Nights with the family and commitment to my business all became barriers to be getting back to my best.
I began to look in the mirror and not like what I saw but I felt trapped because I didn’t have the time like I used to because I didn’t just want good results I wanted the same as when I was 23 and all I knew was the 6 days a week training plan. Chest one day, arms the next didn’t fit my lifestyle anymore. Me a successful personal trainer now 26 someone who has helped transform so many lives was struggling, I began to look for tips and tricks online.
Tips and tricks, short cuts home bloody workouts I knew were nonsense. Until one day I discovered a training platform that consisted of FULL BODY WORKOUTS that were 45 minutes long that hit all my areas I wanted to change and it was only over 3 days so all I had to find was 2 hours 15 minutes a week to train.
It was far from my usual training routine and I didn’t think it would work but after only 12 weeks I began to see great results
Check out this picture:
I wasn’t as big and muscular but I was happy and felt confident that the balance of training, business and family was complete.
Here’s the 2 steps I used…
Step 1 Training
Here are some simple guidelines:
- Train your entire body every other day.
- Keep the reps between 6 to 10. If you get 10 reps on all sets, increase the weight.
- Perform at least 6 sets per body part for optimal growth.
- Establish a mini push/pull setup within the workout.
- Do 6 sets each for a total of 42 sets.
Step 2 Nutrition
As mentioned, these days I have to understand how to still eat junk food and not feel like I’ve put on a stone because these days I’m sat in front of the TV at home a lot more.
I worked out my exact calories. How much protein I needed to eat each day. I simply multiplied my body weight by 12(in pounds) to work out how many calories I needed to consume.
I stuck to a diet mainly of meats, fish and veg but as I knew what spare calories I had left for the day I could still enjoy treats with my partner at night and meal out with my family and still hit my goals.
So lads if this sounds like you and you want to find out more fill in your details below and we can have a chat and see if you will be a good fit for the program.
At the very least I will be able to give you advice on how to work out your calories and set up your full body workout training plan