• Pegasus Strength & Conditioning

5 steps to lose fat and gain muscle

Follow these simple 5 steps to lose fat, build muscle and keep it that way.

With every second influencer these days telling you a different way to get fit in 30 days, or lose your hip dips, or get a flat stomach, or detox with celery juice its easy to get confused and overwhelmed.

These 5 steps are some of the most simple things you can do for your health and (after a good positive and realistic outlook) the BEST things you can do for your health!

Drink 3L of water a day

We lose around 1.5L of water a day just through breathing alone! Add in to that sweat and urine and its no wonder you're feeling sluggish if you haven't replaced your fluids! Quite literally the easiest thing to do, buy yourself a nice big water bottle, fill it with water and drink the damn thing.

Eat colourful, well balanced meals MOST of the time

Protein, vegetables, good fats, nutritious carbs; if you have a little treat, just have a LITTLE treat, but don't beat yourself up over it and if fat loss is a goal, don't do it every day. At the end of the day you want to be leading a healthy life, not just a healthy 6 weeks or so, so make it sustainable! Restriction IS NOT sustainable!

Sleep 7-9 hours every night.

Sleep is when the magic happens! Without enough good quality sleep you won't be able to make the most of your training and your life! Try to go to bed at the same time every night.

Train with intent every single session

This doesn't necessarily mean you need to flog yourself and crawl out of the gym, consider sets, reps, weight increases (or decreases if you're having an off day), balanced programming, mobility, breathing and moving through full range of motion with good form. Complete every single rep with quality and you will notice and drastic increase in your results (none of these 1/4 rep bench press or pushups)

Rest when you feel you need to

If you think pushing through super low energy levels to go to the gym is going to get you the results you're after, you are wrong. For starters you won't be training with intent, you'll only be moving through the motions to get the work done, increasing your chance of shitty form and injury. If your body is telling you you need to rest, then you should probably take the day off.. in the long run it's not going to hurt you, this is your lifestyle now.

So just remember, you want to be training as part of your life, not training toward a body image that you think is going to make you happy. Practice daily gratitude, train often with good intent and make it complementary to your lifestyle, that's the idea isn't it? To complement your lifestyle so you can enjoy the things you love and live a healthy long life with your family.

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