TRAINING
When it comes to training, there are so many different philosophies and fallacies that are present. With Instagram and Multi-Level-Marketing “Coaches” it can be hard to know what works and what is just made up. Do low reps and heavy weight really make you “bulky?” Light weight and a lot of reps equals “toned” muscles, right? “If I want to lose weight, I shouldn’t lift weights, I should just do a lot of cardio.” “Well this is what my sister/ friend/ significant other/ cover model/ person I follow on Social Media does or told me to do, so it has to work.” Have you heard any of these? Or maybe you’ve used some of them yourself? Well, for the most part these are all false. Heavy weights don’t make you “bulky,” eating too much and training for years does. Light weights and a lot of reps won’t make you “toned,” losing body fat will. A lot of reps, not necessarily light weight, are actually great for hypertrophy (growing muscles), but also great for holding onto muscles if you’re dieting. So it’s partially true. Cardio is an excellent tool for losing weight, but if you want that sculpted look, weights should be your primary focus with cardio as an addition to further progress. Finally, however the person who isn’t you got their results is great! However, they are not you, and what they did to get their results won’t necessarily carry over to work for you!
So what can Royalty Performance do to help you? Our programs are built to you, your experience, your equipment, and your commitment. Only have three days a week you can dedicate to the gym? Awesome! We will develop a program with you and your preferences to accommodate the best results possible. What to get ready for a physique show or beach vacation and can dedicate 5+ days to exercise? Perfect! We will use our experience and your favorite type of routine to develop a program to help you reach your goals. Only want to lift weights twice per week and get better at distance running? We can develop a program to enhance your running endurance and build up strength to prevent injuries.
Take the guess work out of designing a program for yourself. Stop using a generic program that doesn’t take into account what is not only optimal, but optimal for your individual needs. Have faith in programming that is evidence based in research and experience
NUTRITION
Perhaps more so than training, nutrition is filled with myths and outdated practices, that it is a mine-field of misinformation. “Should I go low fat?” “I shouldn’t eat carbs after 6p.m.” “My friend sells this protein out of the trunk of her car, and swears that the detox she has will help me lose 10lbs.” “Should I do Atkins? Low-Carb? Are they the same thing?” “What the heck is a paleo/zone/etc. diet? I heard it’s the best way to lose fat?” “All carbs are bad, and Insulin makes you fat.” “Drink a gallon of milk a day if you want to get stronger and bigger, bro.” Keto, Intermittent Fasting, Flexible Dieting (If It Fits Your Macros, IIFYM), Clean Eating, and any other dieting strategy you can think of has worked for someone at some point in time, or it wouldn’t be getting any press.
With nutrition being such a large part of body composition, strength, and health goals, what is right for you? The short answer is one you can see yourself doing long term. If you do something to get results you can’t see yourself continuing after you achieve those results, how can the results stick around? That’s not to say you’re going to need to have the same diet and exercise routine forever, but hopefully the process teaches you basic tenets of healthy eating: moderation, portion control, food variety, reading a nutrition label and macronutrient/fiber needs. There is not an optimal diet for every person out there (This recent paper shows that the best diet is one you can stick too!)
At Royalty Performance we want to help you develop the eating habits that fit with your preferences and your goal. If you just want to lose 10lbs you don’t need to eat like a bodybuilder, and can probably enjoy a glass of wine with dinner. If you are 4 weeks from a physique show your calories could be better used to fuel your workouts! Maybe you're post show and don't know if you should raise calories and keep doing so much cardio? Or maybe you don't know the intricacies of peak week. Oh No! Contact Royalty Performance today to help you develop a long term plan for dietary success!