Setbacks are inevitable in the pursuit of our fitness aspirations. Missed workouts, dietary slip-ups, or indulging in guilty pleasures like pizza or beer are all part of the journey. However, what truly matters is not the occasional stumble but rather the unwavering commitment to consistency.

Contrary to the facade of perfection often portrayed on social media, nobody is flawless. Building your dream physique isn’t about being flawless but staying consistent despite the occasional setback.

Consider two individuals: Give-Up Gary and Back-On-Track Bobby.

Give-Up Gary meticulously plans his nutrition intake but falters on the first Saturday. Instead of bouncing back, Gary allows one slip-up to snowball into a week-long deviation from his plan. His inconsistency paints him as Give-Up Gary.

On the other hand, Back-On-Track Bobby faces a similar setback on the first Saturday but promptly gets back on course. When faced with another slip-up later in the week, Bobby swiftly regains focus, refusing to let temporary setbacks derail his progress. Bobby’s unwavering commitment to consistency earns him the title of Back-On-Track Bobby.

Consistency is not about perfection; it’s about resilience. Bobby’s approach, where occasional failures are acknowledged but swiftly overcome, exemplifies the true essence of consistency.

What’s the ideal consistency percentage for your diet or workout plan? There’s no definitive answer. What truly matters is how you respond to setbacks. The real test lies in your ability to bounce back after a bad day, week, or month.

Patience is paramount in this journey. Building your dream body is a gradual process. Fat loss and muscle gain don’t happen overnight. Progress should be measured in larger time frames, not daily fluctuations.

Comparing yourself to others, especially on social media, is a futile exercise. Those ‘quick transformations’ often conceal the reality of hard work, dedication, and sometimes even unhealthy practices. Instead, focus on your own progress and celebrate your achievements.

Remember, there are no shortcuts or hidden secrets. Success lies in having a plan, executing it consistently, and persevering through setbacks.

How you respond to failure will determine your overall success. We are human, and everyone makes mistakes. 

So, be patient with your progress, embrace consistency, and keep pushing forward towards your fitness goals.

For more information, check out these useful Australian references:

1. The Science of Consistency in Fitness

• Read more: Science of Fitness Consistency

2. How Consistency Transforms Your Fitness Journey

• Read more: Consistency in Fitness

The Role of Consistency in Achieving Long-term Fitness Goals

• Read more: Consistency for Long-term Fitness

Consistency vs. Intensity: Which is More Important?

• Read more: Consistency vs. Intensity

Developing a Consistent Workout Routine

• Read more: Consistent Workout Routine

Embarking on the journey to sculpt your dream physique requires more than just sweat and determination—it demands strategic time management. In this guide, we’ll delve into the crucial elements of building your ideal body and how to effectively schedule your time to achieve your fitness goals.

1. Prioritise Your Activities:
   • Resistance Training: The cornerstone of your fitness regimen, resistance training should take precedence in your schedule. Determine how many days per week you can commit to resistance training, aiming for a balance between frequency and recovery. A realistic range is three to five days per week, ensuring you allocate at least one rest day to facilitate muscle recovery.
   • Food Preparation: Fueling your body with nutritious meals is essential for supporting your fitness goals. Allocate time each week for meal prep, choosing a day where you can dedicate a few hours to plan, shop, cook, and organize your meals for the upcoming week. This proactive approach not only saves time but also ensures you adhere to your nutritional plan consistently.
   • Aerobic Exercise: While optional, incorporating aerobic exercise can complement your resistance training efforts, particularly for fat loss or cardiovascular health. Schedule moderate or high-intensity aerobic sessions on days that don’t coincide with your resistance training workouts. Aim for a specific daily step count as part of your daily activities to promote overall movement and activity.
2. Be Realistic and Conservative:
   • When planning your schedule, be honest with yourself about your commitments and limitations. Opt for a conservative approach rather than overcommitting to a rigorous workout regimen that may not be sustainable in the long run. It’s better to execute a realistic plan consistently than to falter under the pressure of an overly ambitious schedule.
3. Embrace Efficiency:
   • Ensure that your workouts are time-efficient, focusing on quality over quantity. Aim for a duration of 45 to 60 minutes per resistance training session, optimizing each exercise to stimulate muscle growth effectively. Avoid marathon workouts that may lead to diminishing returns and burnout.
4. Maintain Flexibility:
   • While it’s important to have a structured schedule, remain adaptable to unforeseen circumstances or changes in your routine. Life happens, and it’s okay to adjust your plan as needed. The key is to stay committed to your overarching goals while remaining flexible in your approach.
5. Reinforce Positive Habits:
   • Consistency breeds success. By adhering to your schedule and executing your plan diligently, you reinforce positive habits and cultivate a mindset of discipline and determination. Celebrate your progress, no matter how small, and use setbacks as opportunities for growth and learning.

In summary, building your ideal body begins with effective time management. By prioritizing resistance training, allocating time for food preparation, and scheduling aerobic exercise thoughtfully, you lay the foundation for success. Be realistic, efficient, and flexible in your approach, and remember that consistency is key on the journey to achieving your fitness goals.

References:

For further reading and comprehensive information on resistance training and its benefits, you can explore the following Australian sources:

1. Australian Institute of Fitness
2. Better Health Channel
3. HealthEngine

When it comes to dieting, many people adhere to a consistent caloric deficit for weeks on end without interruption. However, there’s an alternative approach gaining traction: diet refeeds. These involve taking short breaks from the deficit and returning to maintenance calories. Let’s delve into the research behind diet breaks and their potential benefits.

In a notable 2020 study (1), researchers examined two dieting methods among resistance-trained individuals: continuous dieting and refeed dieting. The continuous group maintained a 25% caloric deficit for seven consecutive weeks, while the refeed group maintained a 35% calorie deficit for five days per week, with weekends at maintenance (100%) calories for the same seven-week period. 

Both groups strength training and consumed a diet high in protein. The progress from both groups would be expected to be identical since their average calorie deficit was identical, but this couldn’t be further from the truth. 

Both groups lost the same amount of body fat over the seven-week period. Still, the continuous group lost three times as much muscle mass and saw a greater decrease in their resting metabolic rate than the refeed group. This indicates the effectiveness of refeeding strategies in mitigating negative adaptations commonly associated with prolonged dieting.

Although there is not enough evidence to support this study, but it is a strategy we adopt with our members at State of Fitness, who may be less liberal with their diet on the weekends, thus giving them more flexibility while working towards their health, fitness and body ambitions. 

A key aspect of refeeding involves adjusting protein intake. For example, during the week, a hypothetical dieter might aim for 2.2g of protein per kg of body weight, reducing it to 1.6g/kg on weekends while still meeting recommended intake levels. This flexibility allows for dietary variety while supporting fat-loss goals.

Similar to diet refeeds are diet breaks, where individuals take extended periods (typically a week or more) off from dieting and return to maintenance calories. Evidence on the superiority of diet breaks for fat loss varies (2,3) but they offer psychological relief and may prevent burnout during extended dieting phases.

Implementing diet breaks can be customised to individual preferences and circumstances. They can be timed to coincide with vacations or plateaus or scheduled at regular intervals within a fat-loss phase. Regardless of timing, adhering to maintenance calories during breaks is essential to prevent fat gain.

Figure: Example of a diet break after every three weeks of dieting during a 12-week fat-loss phase.

Figure: Example of a diet break after every six weeks of dieting during a 13-week fat-loss phase.

In conclusion, diet breaks and refeeds offer valuable strategies for sustainable fat loss by mitigating metabolic adaptations and promoting adherence to dietary protocols. By incorporating periods of maintenance calories into a structured dieting regimen, individuals can achieve their goals while maintaining overall well-being.

References:

(1) Campbell BI, Aguilar D, Colenso-Semple LM, et al. Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial. J Funct Morphol Kinesiol. 2020;5(1):19.

(2) Byrne NM, Sainsbury A, King NA, Hills AP, Wood RE. Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes (Lond). 2018;42(2):129-138.

(3) Peos JJ, Helms ER, Fournier PA, Ong J, Hall C, Krieger J, Sainsbury A. Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial. Med Sci Sports Exerc. 2021;53(8):1685-1698.

References

1. Campbell BI, Aguilar D, Colenso-Semple LM, et al. Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial. J Funct Morphol Kinesiol. 2020;5(1):19.
2. Byrne NM, Sainsbury A, King NA, Hills AP, Wood RE. Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study. Int J Obes (Lond). 2018;42(2):129-138.
3. Peos JJ, Helms ER, Fournier PA, Ong J, Hall C, Krieger J, Sainsbury A. Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial. Med Sci Sports Exerc. 2021;53(8):1685-1698.