“Oh, do I have your attention now?”, (Insert Alec Baldwin voice from Glengarry Glenross). Today’s newsletter will unsettle quite a few people and their beliefs, so sit down and grab some chamomile tea!
All too often, my staff and I hear the phrase “This (diet/workout/) does not work for me because I am different (tall/short/male/female/a unicorn)”. I am sorry to disappoint you but your parents (and kindergarten teachers), were wrong; you are not different, at least not in the biological sense.
There are some irrevocable truths when it comes to building a killer physique and everyone, absolutely everyone must adhere to them:
- In order to lose fat you must be in a calorie deficit. In other words, if you keep gaining weight during your diet, you are doing it wrong.
- To build muscle, you must consume more calories than you are using.
- You cannot build muscle and lose fat at the same time (this is not entirely true, beginners and drug enhanced athletes can, but I am trying to explain the universe in 30 seconds so bear with me!).
- You must squat, lunge, push and pull at least twice a week, unless some crippling injuries prevent you from doing so. 60% of the male population seem to suffer from blown out knees.
- Nutrition in 5 seconds: Protein is awesome, fats are great, and carbs are tricky little buggers.
Everyone in the known universe falls into those principles, and while there is some wiggle room as to macro nutrient choices, exercise selection, training and meal frequency, it is really minimal.
Do not delude yourself into thinking that you are a cross between the Yeti and a mermaid; being the only person who can gain weight on 800 calories because of your metabolism or genetics, or being able to build killer legs on leg extensions alone.
Your parents did not mean any harm, I am sure you are all wonderful and unique people, but in the eyes of the universe, we are all very much the same.