Your holiday is booked and the countdown is on for your time away in the sun and on the beach.
You’re imagining yourself as James Bond walking out of the sea in Casino Royale showing his six-pack. Unfortunately, you’re not quite there yet, but now is your time to start and get that body.
But where do I start, I hear you saying. Well, I will give you the help and advice that is needed to kick-start your personal transformation. But in simple, manageable ways that you can understand and use straight away.
It all starts with a ‘wanting to do it’ mentality. It’s not easy. I am not saying that to get ‘Ripped’ it doesn’t take hard work and effort, because it does. And to do this, you need the motivation to do this for yourself and not someone else.
Picture in your mind the ideal body for you, and use this as your goal. You need to do this for yourself not anyone else as this will make it accountable to you. Accountability is huge in transformations as it keeps you on track towards your goal.
2. Starting Point
We all need one. And for you it’s now. Weigh yourself in the morning and take this as a starting point, whether it’s to add size or lose fat. Also, keep looking at that beach and imagine yourself there with your six-pack.
Measure yourself and also take a photo of front, side and back. This can be looked at throughout your journey to see how far you have come.
You can use this table to log your results:
To really see a change, it’s mainly about the food you put in your mouth. We need to know how many calories to consume each day. This is worked out by firstly your BMR (the amount of calories needed to function at rest), then by your activity level.
To lose a kilogram each week, we need a calorie deficit of 500kcal per day. And to put on a kilogram, you need to have a 500kcal surplus each week. It will be easier to lose a kilogram in fat than it will to put on a kilogram of muscle, unfortunately. I know, how unfair is that?
We work out our BMR as per the diagram below. Please use this and work yours out:
Then we can work out our activity levels by multiplying our BMR by the appropriate activity level as per below:
Extremely Active (exercise twice per day) x 1.9
Very Active (exercise six to seven days per week) x 1.725
Moderately Active (exercise three to five days per week) x 1.55
Lightly Active (exercise one to three days per week) x 1.375
E.g.: 1805.434 Kcal x 1.55 = 2798Kcal per day calorie expenditure
Then choose your goal, either lose fat or gain weight by adding or reducing your calories by 500kcal per day.
E.g.: 2798 – 500 = 2298Kcal per day to lose 1 kilogram per week.
It’s important to eat a good balance of foods, especially if you’re on a deficit, as you want to eat as much as possible. Plus it’s not recommended to completely cut one food source out of your diet as you will be losing vital vitamins and minerals that your body needs to repair and keep you feeling your best.
Try to eat a protein source such as chicken, eggs, whey protein shakes etc. in each meal. This will help your muscles repair and also protein is great to keep you feeling fuller for longer.
Fats are not bad for you.
Yes, they are higher in calories (9kcal per gram) whereas protein and carbohydrates are 4kcal per gram. But they give you energy, insulation and essential vitamins A, D, E and K. Try to pick good fats (unsaturated), e.g. avocado, fish, nuts etc. Saturated fats should be consumed in moderation, e.g. pork, beef, butter, cheese etc. Try to avoid the trans fats, as these clog the arteries, e.g. margarine, doughnuts, biscuits etc. But don’t deprive yourself. You can enjoy the odd biscuit, just not all the time, and factor it into your daily calorie allowance. Try to have a good source of protein and carbohydrates post-workout to help replenish and repair your body.
Then we get into carbohydrates. Our energy source. When in a deficit we cut carbohydrates accordingly, but not altogether, as we need them for our body and brain to function at an optimal level. Try to eat carbohydrates that will fuel your body sustainably but not feel heavy in the stomach, e.g. rice, pasta, oats, with the rest made up of fruit and vegetables. I understand that some people are allergic to these foods and they can be swapped to a variety that can be consumed safely.
Here is an example food day for you:
To complement your food plan, we add in more movement. This will not only transform your shape, but also give you an extra calorie expenditure throughout the day.
This can either be done in a gym environment, outdoors or at home. With or without equipment. It is just important to move more and keep it consistent with progression.
In the tables below is a starting point for you with a 30-minute home workout you can do anywhere. Plus an all-over body gym workout plan. As you progress, you can add in weights, extra repetitions, extra sets, time limits and different exercises to keep your body progressing further.
It is important to do a series of mobility moves to get your joints nice and free-moving. Then a slow warm-up to a comfortable pace, stretch and then re-warm to make your muscles ready for work.
After exercise it is also important to lower the heart rate with a five-minute cool down and stretch to avoid any injuries and also to bring your body back to normal.
It is good to use the scale of 1–10 in exertion and aim for a 6–7.
1–3 = easy
4–5 = slightly exerting
6–7 = moderate exertion (hold a conversation)
8–9 = very exerting
10 = extreme exertion (cannot speak)
Gym routine example:
Now you have a starting plan on being accountable, calorie amounts, foods and exercise, there is no excuse for you not to start constructing that James Bond body ready for the beach.
The main thing is to keep consistent with the food and exercise. It’s a journey, not a quick fix. It takes time to gain the body and six-pack. But it is worth it and a great achievement. And bit by bit I am confident that you will see the changes happen and that will grow your confidence and wanting to keep on pushing and transforming.
What I have suggested is a sustainable food plan and exercise routine that you can use and adapt to keep looking back on and to keep progressing and re-evaluating your goals with. Plus keep you looking like James Bond, ready and waiting for any bit of sun to show your new sculpted six-pack body.
I look forward to seeing your progress pictures and transformations. And if you have any questions, please message me. Send them to me here or on my social media sites:
Facebook: Carl Parnell Nutrition & Fitness