Knowledge Vs Excessive Efforts

3 Sep No Comments Rolandas Uncategorised

Consistency plays a huge role in getting and especially maintaining a muscular and lean physique. In order to stay consistent you have to know what actions result in the body you want. Wouldn’t it be easier to stick to something tidily structured and calculated rather than random and chaotic?


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The choice of grinding calories on cardio machine or controlling your diet


Do you have to be a fitness fanatic?

The vague understanding, such as – you have to do weight training at least 3 times a week and as much cardio as you can, also eat less food (protein, some starchy carbs and good fat) will have limited positive effects on your physique. You will gain some muscle and will get leaner but nowhere close to your genetic potential, not truly muscular and not proper ripped. Besides, it will be next to impossible maintain the regime of training every day and eating only clean food at all times. In this case only such actions will maintain the acquired “so-so” physique as to your knowledge this is how you’ve got to be fit. If at some point you won’t feel so energetic and enthusiastic and let yourself rest few days or eat some ice cream, chocolate and pica, your regime will collapse. It will make you feel bad and disappointed about yourself as well as immediately worsen the physique shape. It will take a considerable strength of willpower to gather yourself again and restart the energy and time consuming lifestyle. Actually, there are good chances you will not restart it at all, if not this time then quite possibly next time when you lose the regime again… Do you have to be a total fitness fanatic to have the good body then? The fitness fanaticism can be replaced by specific nutrition and training knowledge and consistent accuracy applying it.

The calculated diet

Any diet routine should always start from establishing the daily energy intake (calories amount). Quality of nutrients is irrelevant if quantity of “good” food is random. Sometimes it will be right but other days – wrong, undoing the accidently achieved good result of the previous correct day. When cutting down body fat, too sharp energy deficit will result in muscle loss and slowing of metabolism, while not enough deficit simply won’t give any cut down at all. If trying to build muscle, lack of food will prevent any progress, the excess will result in fat gain. The calories needed have to be calculated specifically to every individual considering his/her lean body mass, lifestyle activity (adjusting to activity of each separate day), age, genetic type and a goal of physique changes. Sure, the healthy food choices have its part too: helps to keep the actual calories down, speeds up metabolism and ensures vitamin and mineral supply. Nevertheless, the spine of any diet is the amount of food overall. Staying within your calories limit you can have some food that is not on the list of a healthy menu. Even when you are on a fat loss regime, you can use this trick once in a while. Especially, if you are already happy with your physique and just want to maintain it – your calories allowance will be higher – sit back, drink a bottle of beer, eat ice cream or some pica and keep your conscious clear at the same time. Stay lean and enjoy your food with a peace of mind.

The smart planning of training

Same goes for training. Sure, doing weight training 3-5 times a week and cardio the rest of the week will keep your metabolism up. But you can have enough muscle stimulation and metabolic rate raised with just couple workouts a week (even one, if maintaining) too. It takes some smart planning of your training: correct training type (mixture of training types), most efficient exercise choices and intervals between sessions. Doing compound weight training exercises all muscle groups get engaged in one workout. Your body needs 2-3 days to recover from it, which stimulates muscles and keeps your metabolism up from session to session, training twice a week. Cardio for physique changes has only one purpose – burn excessive calories, which you don’t need if there’s calculated diet plan.

In order to maintain the physique one weekly whole body workout gives enough muscle stimulation to maintain muscle mass (calories have to be lowered on the second half of the week in comparison to 2 weekly workouts). Nobody will call you “fitness fanatic” for training once a week but might think you’re a liar – there’s no way you can have such physique with just one workout a week…

Smarts versus excessive efforts is what guarantees the everlasting great looks. Contact RolandasPT4U, experienced natural bodybuilder to learn the lifestyle granting the muscular and ripped physique.


Rolandas Malinauskas is online personal trainer with 12 years personal training experience in east London and decorated natural bodybuilder – Natural Physique Association (NPA) Mike Williams Classic 2011 Men’s Lightweight Champion, NPA Mike Williams Classic 2011 Men's Overall Vice-champion and NPA British Championship 2011 Men’s Lightweight Vice-champion. Rolandas has been dedicated to natural bodybuilding for over 18 years now. 3 out of 12 years of personal training career Rolandas has been consulting on one of the biggest schemes of Exercise on GP Referral in London (Islington), allowing him to treat lower back, knee pain, cardiovascular problems, arthritis etc.