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Workout & Nutrition Advice

how to be consistent and get results in the gym

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Alliyah vidanes
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27 views2 pages

Workout & Nutrition Advice

how to be consistent and get results in the gym

Uploaded by

Alliyah vidanes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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How much weight should I use?

Start with a weight that you can keep good form with, but that makes it
challenging to complete the last few reps. You should be very close to/at
muscular failure by the last rep.

When should I increase the weight I’m using?


Try to add more weight on each exercise every time you do it. If you find it
too heavy and you can’t complete all the reps using it, then use the weight
you used the previous week.

How do I stay motivated?


- Set goals for yourself. When I first started, my hip measurement was 35
inches. I set a goal to increase my hip measurement to 40 inches. In less
than a year of training, I achieved it! My goal kept me disciplined
because whenever I didn’t feel like working out, I reminded myself of
what I wanted to achieve.
- Self discipline. I have days where I have no motivation to go to the
gym, but I still show up because I’ve taught myself discipline.
Regardless of how you’re feeling, show up for yourself and work hard.
It will become easier over time as working out becomes a habit.

How do I get over gym intimidation?


It’s very common to feel this way, so take comfort in the fact that you’re not
alone. Many people struggle with gym anxiety and believe that everyone in
the gym is judging them. I promise this isn’t true! Everyone at the gym is so
focused on their own workout, they won’t be paying attention to you. Some
things that may help you feel more comfortable are making a playlist that
makes you feel confident, wearing your favorite gym clothes and wearing a
cap. Always keep in mind that everyone goes to the gym for the same reason,
and that's to improve themselves, not to judge others.

What should my diet look like for the best results?


Everyone's ideal diet will look different, but here are a few general tips…

- A high protein intake to promote muscle growth. I personally aim for 1


gram of protein per lb of bodyweight.
- Lots of carbs so that you have high energy during your workouts.
Eating a fast digesting carb 45 minutes to an hour before your workout
will give you the energy you need for your lift.
- Less highly processed foods. Not only will this encourage fat loss and
muscle gain, it will also make you feel amazing.

Don’t restrict yourself from eating certain things, it’s okay to eat unhealthy
food every once in a while. It will not ruin your progress.

Meal plans will be available on my website soon, so keep an eye out!

Your Transformation and Feedback


I would love for you to send me your transformation pictures after you’ve
finished the program, as well as your feedback! You can either send me a DM
through instagram (@sarahjohnstonfit) or send me an email
([email protected]).

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