🚀 The 95/5 Rule of Fitness

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The 95/5 Rule of Fitness

At RE Fitness, we often hear questions such as "Do I need a special supplement?" or "Is it crucial to eat within 30 minutes after my workout?" and "Should I get that new fat burner that just launched?".

While these questions are great, they often distract us from the foundations of what truly drives progress. This is where our 95/5 rule of fitness comes into play.

The essence of the 95/5 rule is simple yet profound: 95% of your fitness results will stem from mastering the basics, whereas the remaining 5% of enhancements could arise from fine-tuning the details. And unless your fundamentals are in place and steady, fretting over the 'extras' is premature.

Here are the core basics that should be your primary focus:

• Correct Macro Intake: The right amounts of proteins, carbohydrates, and fats tailored to your fitness goals.

• Workout/Activity: Maintaining a consistent exercise routine that includes strength training and an active lifestyle.

• Water Intake: Staying adequately hydrated to support overall health, recovery, and performance.

• Sleep: Prioritizing quality sleep to facilitate muscle recovery, hormonal balance, and energy restoration.

• Stress Level Control: Implementing strategies to manage stress, as high stress can hinder progress by impacting hormones and motivation.

Does the Order of Your Meals Really Matter?

One of the most frequently asked questions we receive is about the sequence of meal consumption. For instance, it's often suggested to grab a protein shake post-exercise, but does the overall order really impact your diet's effectiveness? Generally, the answer leans towards no.

While individualized advice might be needed for specific dietary needs, mostly due to digestion, the overarching principle remains that what matters most is your overall macro breakdown for the day rather than the precise order of your meals.

Feel free to arrange your meals in a way that best suits your routine and preferences.

Unlocking the Essentials of Body Recomposition

Body recomposition goes beyond the simple numbers on a scale, focusing on changing your physique by simultaneously losing fat and gaining muscle. This process transforms your body's composition, leading to a leaner, stronger appearance without necessarily changing your overall weight.

Here's a quick breakdown of what body recomposition involves:

• Simultaneous Goals: Unlike traditional approaches that focus on either weight loss or muscle gain, body recomposition targets both objectives at once. The aim is to decrease body fat percentages while increasing lean muscle mass.

• The Right Macros are Key: The right balance of small deficit and protein is the key to losing fat while building muscle simultaneously.

• Strategic Exercise: The right combination of strength training/progressive overload to build muscle and cardio to burn fat is fundamental.

• Patience and Precision: Body recomposition doesn't happen overnight; in fact, it is the slowest body change in comparison to muscle gain or weight loss.

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Publisher: Ryan Engel

Editor: Michael Pender

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