• Transformed by Spence

BE FLEXIBLE IN YOUR APPROACH BUT FIRM IN YOUR PURSUIT OF YOUR LONG TERM GOALS.

People overestimate what they can achieve in 12 months. But underestimate what they can achieve in 10 weeks.

People who approach me wanting to lose weight and body-fat have to be willing to get uncomfortable and treat it like they are trying to add weight.

I had this conversation with a female client only last night…

If you really want to get leaner, more trimmed and lose body-fat you can’t change your mind mid-way into a phase.

The same conversation I had with a male client regarding wanting to bulk up and build more muscle mass.

Just like you can’t suddenly start eating more carbs to “look fuller” during a cut.

Much like any phase you enter when training; you have to accept the pros and cons of each press AND weigh up what methods work best for you.

Discussion with your Coach is important and complete honesty is paramount when filling in the initial questionnaires from Transformed by Spence.

CUTTING?

1. You will feel fatigued.

2. You will feel flat.

3. You will not hit Personal Bests in terms of weights pushed/pulled.

BULKING?

1. You will hold onto excess water.

2. You will not look your “best”.

3. You won’t want to eat all the food as stated in the plan due to the sheer volume.

But if you don’t suck it up buttercup to either scenario – when it comes down to check-in day you will look the same. You won’t have made progress and you will only have yourself to blame.

If you look the same year after year, well I have news for you… you never left your comfort zone. You never went the distance!

GET USED TO THE UNCOMFORTABLE ASPECTS OF BOTH PROCESSES AND MORE IMPORTANTLY ENJOY THE GOOD POINTS (THE POSITIVES) OF EACH PHASE.

EXAMPLE:

If you want to peak or look your best this Summer and are currently trying to add muscle – BUT you have a holiday or break coming up soon – should you cut for that holiday?

YOU COULD do a mini-cut or little diet correction, I know several clients such as Toby Woolley, Steve Ash & Wez Watson who have done this with beneficial results.

But for most of my clientele I advise that they think of the long-game and end goal rather than just the short-term.

This is the difference between people that just go to the gym, or people that really want to build a physique and sustainable change. Generally thinking of the LONG-TERM and being prepared to sacrifice to get there.

Think about it…

is changing your goals short-term going to help or hinder long term goals.

So let’s take client Jason for example. Jason has been trying to add lean muscle mass on for years – now finally been with Spencer Lissamore Fitness for 3 months he has managed to add 4kg of lean muscle and 7kg in body-weight. PLOT TWIST – Jason has now been offered to go do a season in Ibiza.

Now obviously he will want to look his best poolside, but let’s consider what is going to be easier to do in Ibiza, CUT or BULK?

Pot noodle sandwiches, 35 degree heat, 20k steps a day over hilly terrain. To stop adding size now, to look better for a holiday or months where he is 100% going to lose weight anyway would be ludicrous.

Now this of course is up to the client at the end of the day – however, as his Coach we discussed this via FB Audio Messenger and I explained my reasons for why.

CONSIDER THIS – how does what I’m going to do effect my long-term goal – how can I work WITH that, rather than against it.

QUESTION:

Likelihood of eating a protein fortified meal every 3 hours in Ibiza with clean-cooked carbohydrates and fibrous veg?

ABSOLUTELY FUCKING NO CHANCE MATE!

Pills and Pepsi for you. (JOKE)

Well, unless you’re into that kind of thing… but jokes aside also think of the social side of what you are doing… does it fit, do you WANT to be doing X or Y during a difficult or different time in your schedule.

– Can you find a air-conned gym?

– Will you be able to train in peak heat?

– Will the gym have adequate equipment and food shopping routes?

– Will you have the funds to cover the cost of living change?

– Does your hotel/apartment have sufficient floor space for a home plan?

Also and this is a key point; what was the INITIAL goal in the first place before said holiday/event.

Think of why you wanted it in the first instance.

Q. In it’s most simple form. What is going to be more difficult on holiday?

EATING/NOT EATING

A. NOT EATING.

Eating protein a few times a day and even having extra/bigger portion sizes to keep calories up and not lose the size gained is going to be A LOT easier than deciding to curt and then maintaining a cut when away.

So do what makes sense to YOU based on your long-term goal and the upcoming event.

So pop quiz.

If I have a holiday in 10 weeks and I want to look the best I can for it what do I do?

www.transformedbyspence.com

Wouldn’t be an epically long story without a pitch at the end now would it?

If you want to enter a country, event, festival, wedding in your best life, I’m your man.

The results have never lied.

I am now reopen for the 28 Day Challenge & Ten Week Physique Transformation Challenge until Sunday.

http://www.transformedbyspence.com

http://www.spencerlissamorefitness.com

2 websites + 1 destination = greatness

Click Register Now and let’s get you all set for week commencing Monday 29th April.

STICK WITH THE PLAN.

BE FLEXIBLE IN YOUR APPROACH BUT FIRM IN YOUR PURSUIT OF YOUR LONG TERM GOALS.

If I/we/you…

want to get significantly better, you’ve got to think of the long-term goal.

Thanks for reading.

Coach Spence.

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