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Hey fitness nerds!

I’ve had many weight loss clients in the past 5 years (they funded my med school but don’t tell them that).

Many of them are in the best shape of their lives.

But that would not be possible without a great workout routine.

Today, I’ll delve deeper into how I create workout routines for my clients.

Read 🔽 below! 

🏋️‍♂️ 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How I create workout plans for my clients?

• Article Explained Simple: What is Sleep?

• 3 Ways I Stay Full While Intermittent Fasting

• Homemade Pistachio Cookie Recipe

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How I create workout plans for my clients?

Creating an effective workout plan is crucial for achieving fitness goals. Here's how I do it for my clients:

First, I choose muscle groups to train.

The Push-Pull-Legs routine is a great option. It's efficient because when you train chest (push), you naturally work shoulders too. Similarly, back exercises (pull) engage biceps.

Next, I determine workout frequency. I personally train 5 times a week, but 3-5 is ideal for most people. Consistency is key here.

For each workout, I start with a compound movement. These exercises work multiple muscle groups simultaneously. For a push day, chest press is a good example. I might include two compound movements, but never more than that.

Tracking performance over time is crucial. I use the progressive overload principle, gradually increasing weight, reps, or sets. This ensures continuous improvement.

After compound movements, I add accessory exercises. These target specific muscles and add volume to the workout.

Warm-up sets are important to prepare the body. I usually do 2-3 lighter sets before the main workout.

I sometimes incorporate supersets (two exercises back-to-back with no rest) to increase intensity and save time.

Drop sets (reducing weight to continue an exercise) are great for pushing muscles to fatigue, but I use them sparingly.

Remember, the best workout plan is one you'll stick to. I always tailor plans to my clients' preferences and schedules.

Regularly reassessing and adjusting the plan is important. As you progress, your workout should evolve too.

By following these principles, I create effective, personalized workout plans that deliver results.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

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3 Ways I Stay Full While Intermittent Fasting

Intermittent fasting can be challenging, especially when you're not eating until 2 PM. Here are three ways I manage to stay full and focused:

1. Hydrate strategically
   
   Water is your best friend during fasting.
   
   I start my day with a large glass of water and continue drinking throughout the morning.
   
   Sometimes, I add a pinch of salt to my water to maintain electrolyte balance. This helps prevent headaches and fatigue. I also drink black coffee or green tea.
   
   The caffeine suppresses appetite and boosts energy. Just be careful not to overdo it as too much can lead to jitters.
   

2. Stay busy and active
   
   Keeping myself occupied is crucial.
   
   I schedule my most demanding work tasks for the morning when my mind is sharp.
   
   This not only boosts productivity but also keeps my mind off food. For workouts, I prefer morning sessions.
   
   Exercise can actually reduce hunger by lowering ghrelin, the hunger hormone.
   
   If I'm spending the day with family, I plan activities that keep us moving and engaged. A morning walk or a trip to the park works wonders.
   

3. Prepare for breaking the fast
   
   Planning my first meal is key.
   
   I prepare a balanced meal with protein, healthy fats, and complex carbs the night before.
   
   This prevents impulsive eating when it's time to break the fast.
   
   I also keep healthy snacks on hand for the afternoon.
   
   Knowing I have a satisfying meal waiting helps me push through those last hunger pangs.

These strategies have made intermittent fasting manageable and even enjoyable for me. Remember, it gets easier with time as your body adapts.

Vote below to choose the diet for next week’s recipe

Healthy Pistachio Cookie Recipe (makes 12 servings)

As I said in the previous newsletter I am really obsessed with pistachio.

This is a great, flavour-packed dessert that does not break your macros.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 80 kcal

• Protein: 3 g

• Carbohydrates: 6 g

• Sugars: 4 g

• Fat: 5 g

The Ingredients

• 120g almond flour (1 cup)

• 60g shelled pistachios, chopped (1/2 cup)

• 2 tablespoons coconut flour

• 1/4 teaspoon baking powder

• 1/4 teaspoon salt

• 60ml honey or maple syrup (1/4 cup)

• 1 large egg

• 1 teaspoon vanilla extract

• 2 tablespoons unsweetened almond milk (30ml)

The Instructions

1. Preheat the Oven:

   • Preheat your oven to 175°C (350°F). Line a baking sheet with parchment paper.

2. Mix Dry Ingredients:

   • In a large mixing bowl, combine the almond flour, chopped pistachios, coconut flour, baking powder, and salt. Stir well to ensure they are evenly mixed.

3. Mix Wet Ingredients:

   • In a separate bowl, whisk together the honey or maple syrup, egg, vanilla extract, and unsweetened almond milk.

4. Combine Ingredients:

   • Pour the wet ingredients into the bowl with the dry ingredients. Stir until a dough forms. The dough should be slightly sticky but manageable.

5. Shape the Cookies:

   • Scoop out tablespoon-sized portions of dough and roll them into balls. Place the dough balls onto the prepared baking sheet, flattening each slightly with the palm of your hand or the back of a spoon.

6. Bake the Cookies:

   • Bake the cookies in the preheated oven for 10-12 minutes, or until the edges are lightly golden. Be careful not to overbake, as they can dry out quickly.

7. Cool and Serve:

   • Allow the cookies to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.

Vote for the next week’s Recipe by clicking the button below

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