8 February 2019


by Jacob Schepis 0

It’s been a debate for years: fast results or slow and consistent progress… The long route to our physique and health goals isn’t attractive, it doesn’t sell books and get a sh** ton of followers on the old IG… Naturally we want things yesterday and anything that takes longer than tomorrow becomes a question of…

It’s been a debate for years: fast results or slow and consistent progress…

The long route to our physique and health goals isn’t attractive, it doesn’t sell books and get a sh** ton of followers on the old IG…

Naturally we want things yesterday and anything that takes longer than tomorrow becomes a question of ‘is this shit even worth it?’

However, I want you to think about what you would do in the instance that you blow a tyre on your car.

In getting your car fixed, you have two options available to you:
Fix it at the nearest mechanic who is cheap, but doesn’t give two sh**s about you or your car. He will use cheap rubber, poor craftsmanship and isn’t concerned about your car once it leaves the garage. However, he will promise to complete the job within the hour;
Go to a trustworthy, reliable mechanic who has experience and also cares for you and your car. He will use the highest quality rubber and excellent craftsmanship and will ensure you get your car fixed with no further issues moving forward. However it will take some time to complete the job.
I know all of you are sitting there thinking, why the hell would I choose the first option!
So why then would you choose differently when it comes to your fitness goals?”

Fortunately for those who would select option one, there are now companies and organisations that offer countless options for that short-term quick fix for your fitness goals at the snap of your fingers.

I’ll even list some of the fabulous, I mean horrendous, options for you to make getting shredded by the weekend even easier! 

  • Waist trainers
  • Detoxes
  • Slimming Shakes, LOL
  • Fat burners
  • Something that ends with poxi?
  • No Carb diet’s
  • No Food diet’s
  • Drastic calorie cuts
  • Daily High Intensity Training (without a screening)

This sort of stuff is advertised all around us, and some of it does work, initially.

Key word, initially.

The truth is, when you throw in any drastic or extreme approach to diet or training, of course it produces rapid changes. However, with rapid change comes equally as fast a pushback from the body. You’ll quickly find yourself either unable to adhere to your new found regime (binging, injured or completely buggered) or worse, be right back to square one and in many cases, even further from your goals.

When we try to change our body, whether it strength, aerobic fitness, fat loss or muscle gain, we are ultimately looking to alter our physiology. This can only happen so quickly and there is only so much adaptation that can take place in a given time frame, whether its a day, week or month.

How much fat do you actually think you can lose in 24 hours?

Well, thats dependant on many factors, but let me tell you, its probably not anymore than a few hundred grams…

Your body needs time to adapt to the changes you’re eliciting via diet and exercise. Maximal amounts of adaption seem ideal in theory, but often produce many undesirable consequences that will limit the duration to which you can adhere to the program/diet.

Let’s take dieting for example…

If you aim to create a 1000kcal deficit each day, sure this may result in some potent fat burning, but in many cases will mean your diet is:

  • Overly restrictive;
  • Unenjoyable;
  • Reduce energy levels;
  • Increase hunger;
  • Reduce gym performance;
  • Negatively alter mood.

Still sound like the best route for long term physique development?

Instead, if we aim to create a smaller deficit for example, 300-500kcal per day, we can prolong the down regulation of the bodies systems and its response to the diet. Whilst shooting for maximal results sounds great, when it comes to nutrition and training, we must first start with the minimal effective dose for progress and work from there. 

And then there’s the burning question…

‘Is it the approach sustainable?’

If you cannot sustain the method you have opted for, what happens when you stop?

Do you think your body will turn around and say:

Well look, you’ve dieted for 2 weeks and lost a few kg’s of fat. Kudos to you old buddy. I’ll do you a solid this time and keep you looking shredded irrespective of what you eat, just because you’re a nice guy…

Feck no.

Giving your body no time to settle and adapt to the weight changes is a recipe for disaster and is just asking for a huge rebound.

If you choose to be ‘ballistic’, then you better be prepared to keep that shit up for the following months and years ahead. 

Alternatively you can choose the slow and steady approach.

In my opinion this makes the journey far more tolerable, enjoyable and sustainable.

Building a solid foundation begins with making slow changes to habits and behaviours related to nutrition and exercise. By making small, positive adjustments to your nutrition and training it will not only allow you to adapt at a rate that doesn’t cause too much discomfort, but it allows for a margin of error and mistakes to be made.

When you go off plan with an extreme approach, you’re typically not going ‘off’ by just a little. Its a pizza, ice cream, stop by 7/11 and eat as much as you can kind of ‘off’, right?

Whereas with a slower approach to your physique goals, if you steer off track a little, chances are you won’t stray too far away from the plan making getting back on route and proceeding forward all the more easy.

And, based on my experience working with many general population clients is that nothing ever goes completely to plan. So when setting out to make a change, it’s extremely important to be realistic with what you’re going to be able to stick to in the long haul.

Do you really think you can drink only shakes for the rest of your life?

More importantly, do you even want to?

So, what does the long term gain train look like?

I’ll show you;

  • Small and incremental changes to habits and behaviours;
  • Minimal effective dose when it comes to nutritional adjustments;
  • Monitoring food intake – quality and quantity;
  • Learning the fundamental principles of nutrition – energy balance/calories/macros
  • Learning the key skills of successful dieting – cooking, meal preparation, reading food labels
  • Following a training program that sets you up for success, not failure.
  • Focusing on performance, not sweating!
  • Slow and consistent changes in weight, performance, clothing sizes etc.
  • Changing mindset via positive affirmations, meditation and gratefulness.
  • Enjoying the lows equally as much as the highs
  • Patience;
  • Trusting the process.

I implore you to start working towards implementing the above factors. Do this consistently over time and you’ll notice that your initial goal is no longer driving you nuts and at the forefront of your mind. When you start to accept that this whole fitness thing takes time, you’re already in a better position to make change. Once you get the right protocols in place, you cannot go wrong.

To build a house requires a solid foundation (your mindset). A mindset that embraces the minimum effective dose when it comes to the rate at which you progress, creates a stable base. From there, you can lay the bricks (training and dieting) and over time you will slowly, but surely, build your house!


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