Last week, I said I’d answer a few questions that people asked me.
I know you’re busy, so I kept it short and sweet.
Out of all the questions, I picked three that came up a lot. Without wasting any more time, let’s get to the answers!
1. How Often Should I Be Following a Strength Training Routine?
Regarding your workout schedule, finding a routine that works best for your current schedule with the least resistance is crucial.
A good starting point is to aim for 2-3 strength training sessions per week.
It’s important to remember that if you try to go from zero to one hundred with your workouts, you may not be able to sustain it in the long run, especially if it’s a stretch to make it work with your current lifestyle.
2. What Exercises Can I Do for Maximum Results?
There are five categories of compound exercises you should incorporate into your workouts.
Consider these movements the building blocks of any balanced, successful routine:
- Hip Hinge (Deadlift, Romanian Deadlift, Kettlebell Swing)
- Squatting (Front Squat, Back Squat, Split Squat, Lateral Squat)
- Pushing (Overhead Press, Bench Press, Push-Up)
- Pulling (Bent-Over Row, Pull-Up, Pull-Down)
- Rotational (Slam Ball Rotational Slams, TRX Torso Rotation, Wall Ball Rotational Throws)
Note: The exercises in parenthesis are examples of those movement patterns and not a definitive list.
3. How Much Protein Should I Be Consuming?
To build muscle and improve your body composition, consume 1.8-2.4g of protein per kg of lean body mass daily.
If you don’t know your lean body mass, consume 0.8-1g of protein per lb of body weight.
Or, if math isn’t your thing, try Carbon Diet Coach. It can take care of the calculations and even adjust to your nutritional requirements as you go.
If you want a strong, useful body:
- start and keep up with strength training
- eat enough protein
- walk more
- get restful sleep
Let me know if you found this newsletter helpful, and I’ll do more of these for you!
Until next time,
Coach Ant