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Make movement fun. Regulars will know I am not a

Make movement fun.

Regulars will know I am not a fan of referring to the privilege of training and the luxury of access to healthy food as "the grind."

And yet, I am acutely aware that even the most grateful of people can still fall victim to feelings of monotony.

Now, spend enough time around the fitness industry, and you'll hear us refer to something called NEAT—an acronym for Non-Exercise Activity Thermogenesis.

It's basically all the calories you burn doing anything that isn't classified as exercise. Everything from tapping your feet and washing the dishes to painting the fence and cutting the grass.

But what do you do if you're stuck behind a desk all day and not "generally active?"

This is where finding a leisure activity that burns calories is a game-changer.

In other words, exercise that doesn't "feel" like exercise.

Something to contribute towards calorie burn without feeling like it's a chore or just another thing to "get through."

Now, the list of possibilities here is long—and some require resources beyond just time.

But others, like hiking, running and rucking, are free, challenging and incredibly rewarding. They also burn a TON of extra calories that contribute significantly to achieving and maintaining a lean body.

Although, if that still feels too much like "exercise", you can always pick up a new hobby.

Live by the water? How about surfing, kayaking, or paddleboarding.

By the beach? Volleyball, frisbee, or boules?

City? Basketball, tennis or handball?

Ass-end of nowhere? Fishing, metal-detecting, or wood-chopping?

/me shrugs.

And if you think you're too old to learn something new, think again. Because the list of mental health benefits associated with practising a new physical skill is long—including improved cognition, attention, and memory function.

Just pick something fun and reap the benefits.

Neat, huh?

– Coach Paul

Hunger is uncomfortable. But also necessary. Sin

Hunger is uncomfortable.

But also necessary.

Since being hungry for your next meal suggests that you are sitting somewhere around your maintenance calories.

Yes, that's right—maintenance.

Sure, you could be in a modest deficit.

But for that to be unquestionable would imply that hunger is not something we should ever experience.

Which is silly.

Because a moderate hunger that peaks around your next meal time is normal and healthy.

But you should also know that managing body composition solely through hunger management is tricky for a few reasons:

* Are you hungry or thirsty?

Sometimes we misread the signals and assume we need food when, in fact, we need water. TIP: If you're thinking "something fresh and crisp"—like celery or an apple—it's almost certainly thirst.

* So you definitely need food?

Not all hunger pangs mean you're hungry. Sometimes you're just stressed, lonely, or bored. And if you've eaten recently, it's time to consider what else could explain it. Learning to spot the difference is critical.

* Yup, it's hunger.

Or is it? Hunger fluctuates throughout the day (and week) in response to many variables, including activity, stress, sleep quality, meal composition, hydration levels, menstrual cycle and more. So again, it's essential to "reflect" and not mindlessly eat at the first sign of hunger.

So.

Finally!

Assuming you are legitimately hungry, my starting point for everyone is encouraging you to embrace it!

Hunger pangs are the pump of the dieting process.

And when you're actively trying to lose body fat, hunger invariably means you're heading in the right direction.

It's a feeling to be welcomed and explored.

But for those that can't make the leap and quickly descend into "hangry," there are two key things you can do to help manage your hunger:

1. Drink more.

Water is best, but low/no-calorie drinks work well too. Lightly carbonated drinks are a game-changer for many. Green tea and black coffee (even decaf) can also blunt hunger.

2. Move.

Being active can quickly mask or morph feelings of hunger. This is because it provides a mental stimulus and moderates the hormones that improve mood and signal fullness.

– Coach Paul

Feed vs nourish? Eating a majority of whole, unp

Feed vs nourish?

Eating a majority of whole, unprocessed foods and focusing on nutrient density is vital to achieving and maintaining a lean body composition long term.

This is partly because whole, unprocessed foods are typically far more filling for the same number of calories and frequently help you feel less hungry.

The opposite is often true of highly processed foods, which are generally higher in calories and don't leave you feeling as satisfied—at least for long.

And if calories are relatively low, every calorie should positively impact your health and support your dietary goals.

Which means spending your calories wisely to maximize nutrition and satiation.

It can help if you try to draw a distinction between "feeding" and "nourishing."

Because putting your body through the stress of training and maintaining muscle mass means your micronutrient requirements are likely above that of Dave, who rarely does anything physically demanding.

"Food" fills you up, but "nourishment" fuels your body and can help you to lose body fat, build muscle and feel healthy.

And no, I am not a Dave-ist.

I am sure plenty of lean Daves are out there nourishing their body with whole foods.

But we can't just keep ragging on Jon and Joe.

– Coach Paul

Tiredness kills gains. Physiologically. Psycholo

Tiredness kills gains.

Physiologically.

Psychologically.

Pretty much EVERYTHING is more difficult on less sleep.

Physiologically, tiredness can make muscles less responsive to signals from the nervous system, leading to decreased muscle strength and power output.

Additionally, tiredness will negatively impact recovery, and your body may not be able to fully repair and rebuild muscle tissue after training.

Psychologically, tiredness makes everything more challenging—even sleeping, ironically. And a tired mind can make it MUCH harder to stick to a consistent routine and follow through on the hundreds of small, daily actions that keep you moving forward.

You'll also find it harder to focus during your workouts, negatively impacting your performance and increasing your risk of injury.

This is why prioritizing sleep is fundamental to achieving and maintaining a healthy body composition year-round.

Here's what you need to know:

1. Establishing and maintaining a consistent sleep/rise schedule is critical. Make it non-negotiable.

2. Prepare your body and mind for sleep by getting-off electronics and avoiding stimulating activities within 1-2 hours of bedtime.

3. Ensure your bedroom is DARK and COOL. The darker, the better, even if it means duck-taping the shit out of everything that glows! And as for temperature, that's more of a personal preference. But the general consensus among sleep experts is that a temperature between 60-67ºF is "ideal" for most.

4. If you can't darken your room, a sleep mask can prove invaluable—especially when it starts getting light at some obnoxious hour during the summer months. Earplugs can be a game-changer too.

5. Bonus points for carrying your weekday sleep schedule into the weekends.

6. Many people also find that white or pink noise can help with falling and STAYING asleep.

A word of warning, though. As much sleep is lost to the stress of not sleeping as it is failing miserably to execute the list above.

Stress elevates cortisol, and cortisol disrupts sleep.

So if you can't sleep—don't stress about it.

Get up, drink herbal tea, and read or write by candlelight.

You'll soon be back in the ZZZzone.

– Coach Paul

Arnold talks about how he stayed committed to his

Arnold talks about how he stayed committed to his diet. In short? The desire to win and NOT be like everyone else!

~~~

#ArnoldSchwarzenegger #MrOlympia #bodybuilding #motivation #fitness #diettips #nutrition #gymlife #fitfam #fitspo #fitlife #fitnessmotivation #fitnessjourney #aesthetics #shredded #muscle #gains #health #wellness #inspiration #selfmotivation #nevergiveup #bodygoals #mindset #success #determination #hardwork #muscleafter40 #muscleafter50

Cheat to win? Some old-school bodybuilding protoc

Cheat to win?

Some old-school bodybuilding protocols deserve to never see the light of day again. But there's also plenty of ancient wisdom to be found there too.

And having a "cheat" meal or a "cheat" day—if you can get away with it—is one such nugget of wisdom.

Because CONTROLLED refeeds via cheat meals can help promote long-term adherence.

But let's get the (not so) obvious out of the way.

1. This advice is given in the context of getting to (and maintaining) ten per cent body fat or less. i.e. a VERY lean body composition.

2. The physiological benefits of refeeds are generally overstated for most individuals. Yes, ghrelin and leptin can get wonky when dieting aggressively for an extended period. And an influx of calories CAN help to reset the balance. But the idea that you need a refeed or cheat day after a week of moderately low calories? Utter nonsense.

3. The psychological benefits are undoubtedly real and can significantly improve adherence during a long cutting phase. However, the over-reliance or abuse of refeeds quickly becomes very counter-productive.

The keys are planning, preparation, and predictability.

As calories remain low and work levels high, a well-planned refeed will bolster your resolve and provide a much-needed psychological break from the monotony of dieting.

Performance may also see a boost, and there is often renewed progress on the scale following a short, sharp spike in calories.

But don't sweat a rebound on the scale, either. Calories mean carbs and carbs mean water retention.

There's also the added waste weight. Which is shit, I know.

Have you used or abused cheat meals in the past? Tell me in the comments!

– Coach Paul

#bodybuilding #trainhard #motivation #muscle #healthy #nutrition #weightlifting #cardio #aesthetics #shredded #diet #gymlife #fitnessmodel #fitnessmotivation #fitnessjourney #fitnesstransformation #transformation #bodycomposition #cheatmeal #refeed #adherence #psychology #performance #planning #preparation #progress #scale #waterretention #wasteweight #10rulesoflean

Life can be chaotic and unpredictable. The "unexp

Life can be chaotic and unpredictable.

The "unexpected" is sneaky like that—creeping up on you just as things were turning in your favour.

And it's a problem to be managed.

Cause achieving and maintaining a low level of body fat requires discipline and consistency, and establishing and maintaining a routine is vital to success.

So while accepting there is an element of uncertainty inherent in existence, you should do your utmost to plan ahead with your training, nutrition, and rest.

That might mean planning your training week and knowing when you'll go to the gym each day.

Planning a rest day or indulgence to align with a social event.

It could mean packing your gym bag or prepping your meals.

Whatever it is, ORGANIZATION is your friend.

Cause consistency of progress requires consistency of action. And humans tend to make poor decisions when their routine is disrupted.

So take control of what you can and be prepared for what you can't.

Do that, and you'll significantly increase your chances of success.

– Coach Paul

#fitnessmotivation #fitlife #healthylifestyle #workout #gym #fitnessjourney #fitspo #fitnessgoals #healthandwellness #getfit #nutrition #restday #mealprep #organization #consistency #discipline #bodyfat #fitnessinspiration #fitnessaddict #fitnesscommunity #fitnesscoach #fitnessforlife #fitnessfreaks #fitnesslifestyle #fitnessmodel #fitnesstips #fitnesswomen #fitspiration #fitnesstransformation

Increasingly higher levels of stress are required

Increasingly higher levels of stress are required if we are to continue progressing...

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#progressiveoverload #mikementzer #bodybuilding_and_fitness #goldenerabodybuilding #onlinefitnesscoaching #bodybuildingtips #muscleafter40 #muscleafter50

Your physique is a reflection of what you do with

Your physique is a reflection of what you do with it.

Take a second and read that again.

Cause while cardio and calorie restriction can help you lose weight, they invariably leave you looking like a smaller, flatter version of yourself.

To sculpt a lean, "hard", and muscled physique, you've got to prioritize resistance training over cardio and calorie restriction.

My partner @bryankrahn says it all the time: Muscle Solves Problems.

Arnold would talk endlessly about visualizing and "sculpting" the perfect body. Sometimes with the hammer and chisel, carving intricate details, and sometimes with clay, adding balance and proportion to the physique.

Adding muscle to your frame builds SHAPE.

Plus, packing on muscle can make you look significantly leaner.

That's why the guy walking around at 180 lbs and 15% body fat looks significantly more jacked than the 150lb guy at the same or lower levels of body fat.

But it's not just about the aesthetics.

Resistance training can elevate your metabolism by as much as 7% and remain elevated for up to 72 hours. Studies have also shown that for every pound of muscle gained, the body burns 6-10 additional calories per day AT REST.

This may not seem like much, but it adds up to a significant increase in metabolism over time and makes it easier to STAY lean by raising your calorie demands.

And don't forget about nutrition.

Because there's no escaping the need for calorie control.

While lifting weights is essential for building muscle, you've got to fuel your body with the nutrients needed to support muscle growth and recovery.

The majority (think 18 or 21 meals) should come from a balanced, whole-food diet with plenty of lean protein, healthy fats, and complex carbohydrates.

And yes, there's room for the fun stuff—just not as often as you'd like.

But hey, no one said this would be easy, right?

– Coach Paul

#fatlosscoach #fatlossgoals #10rulesoflean #musclesolvesproblems #healthandfitnesscoach #muscleafter40 #muscleafter50

Arnold talks about the mind muscle connection and

Arnold talks about the mind muscle connection and posing.

~~
#arnoldschwarzenegger #goldenerabodybuilding #pumpingiron #mindmuscleconnection

Data + Objectivity = Accountability I have seven

Data + Objectivity = Accountability

I have seven years of scale data—all available online for recall and review.

If your thinking, so what? Hear me out.

Weighing yourself EVERY SINGLE DAY facilitates progress on two levels:

1. It brings objectivity to what is ostensibly an emotional battleground.
2. It is a VITAL piece of the accountability cycle.

In coaching, there's a LOT of talk about accountability. And signing up with a coach "can" bring much-needed accountability to help you achieve your goals.

But here's the thing—both @bryankrahn and I will tell you that signing up for coaching and parting with your hard-earned is NOT always enough.

Cause we have more than a few clients that will not regularly step on the scale.

And it shows... in the data.

Not just as missing scale data—but as missing engagement, a weak chain of accountability, and ultimately lost progress.

This builds on Rule #1 of the 10 Rules of Lean I shared yesterday.

Progress is the cumulative result of small, gradual, repetitive, and distinctly undramatic actions.

Like stepping on the scale: EVERY SINGLE DAY.

The scale data has utility, and the averages and moving averages that your coach calculates even more so.

But the HABIT? The COMMITMENT to step on the scale EVERY morning, as part of a ROUTINE?

This simple act can have a profoundly positive impact on your journey to getting lean.

It is data.

It is PROCESS.

It is ACCOUNTABILITY.

To yourself. And to your coach.

And as a side note, while an old-school sliding-arm scale with pen and paper for tracking is kinda cool, a digital WiFi scale that automagically records your weight and body fat in the cloud is MUCH more useful.

Cause routine has a tax.

And while that tax needs to be paid, minimizing taxes is always a priority.

I use a Withings Body+ Scale (the link is in my bio under Paul's Product Picks). And it is the best $99 I've ever spent.

With a WiFi scale, you pee (not on the scale), step on, and step off.

By the time you're downstairs and pouring that first cup of coffee, your data is already in the cloud, on your phone, AND in your coach's TRAINERIZE system!

And you didn't have to do a damn thing.

– Coach Paul

You're not missing anything, and you DO understand

You're not missing anything, and you DO understand.

It's just that like so many people—you can't help but wish it was "easier" and, perhaps, just a little more "magical?"

Cause if you want a lean and muscular body, you've got to forget about quick fixes and flashy gimmicks.

The secret to success lies in the power of routine.

It's not about grandiose gestures or one BIG heroic effort—but rather the consistent, unrelenting pursuit of small, incremental actions over time.

It's the simple act of showing up to the gym day after day, even when you don't feel like it.

It's choosing to eat healthy and nourishing foods, even when junk food is whispering your name.

It's the decision to prioritize sleep and recovery, even when it means saying no to late-night parties.

These seemingly small and repetitive actions may seem unexciting, but they are undoubtedly the foundation of lasting change.

Through repetition, we build momentum and create a positive feedback loop that reinforces healthy habits.

So forget about the hype and the drama.

Embrace the power of routine and commit to small, gradual, and distinctly "undramatic" actions. Trust the process, and know that every small step brings you closer to your goal.

It's cliche, I know. But achieving a lean and muscular physique is not a sprint—it's a marathon.

And it's certainly not about being perfect but rather about being consistent.

So keep showing up, putting in the work, and watch as your body transforms before your eyes.

– Coach Paul

#healthandfitness #healthandfitnessjourney #healthandfitnesscoach #healthandfitnessblog #healthandfitnessgoals #healthandfitnessmotivation #fatloss #fatlossjourney #fatlosstips #fatlosshelp #fatlossgoals #fatlosscoach #fatlossmotivation #fatlossfood #fatlossprogram #fatlossprogress #fatlosstransformation #fatlossblog #fatlossinspiration #buildmuscle #buildmuscleburnfat #buildmusclefast #healthy #healthyfood #healthylifestyle #healthychoices #healthyliving #healthylife

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