🍽 How To Create A Meal Plan That Actually Works For Your Lifestyle

PLUS: Resistance training helps combat aging

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Michael Pender & Ryan Engel
October 10, 2024

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: How to create a meal plan that actually works for your lifestyle

  • Did You Know?: Resistance training helps combat aging

  • Question from Our Readers: Can I build muscle with just bodyweight exercises?

  • Fit Trivia: Which action star performed rigorous water stunts despite not knowing how to swim?

How to Create a Meal Plan That Actually Works for Your Lifestyle

Meal planning sounds great in theory, but sticking to it? That’s a whole different story. The problem most guys face is trying to fit their lifestyle into a rigid meal plan, rather than creating a plan that works with their daily routine. Here’s how to build a meal plan that’s sustainable and fits your lifestyle:

  • Consider Your Schedule: If your mornings are rushed, don’t plan for elaborate breakfasts. Opt for quick options like overnight oats, protein shakes, or egg muffins. Choose meals that match your availability for prep and cooking.

  • Incorporate Your Preferences: You don’t have to eat bland chicken and broccoli every day. Choose foods you enjoy and find healthy substitutes for your favorite dishes. Love tacos? Use lean ground turkey, and load up on veggies and a whole wheat tortilla.

  • Plan for Flexibility: Life happens. Always have a few “back-up” meals that are easy to make when time is tight, like canned tuna with salad or pre-cooked chicken and microwavable rice. This prevents you from falling off track when your original plan doesn’t pan out.

The goal is to create a meal plan that complements your lifestyle, not disrupts it. Consistency beats perfection every time!

FROM RYAN’S DESK

Greatness doesn’t come easy. It demands sacrifice. Comfort won’t get you anywhere—real men give up the easy road to chase something bigger. Be the guy who sacrifices comfort for strength. That’s how legends are built.

Did You Know?:

Resistance Training Helps Combat Aging

Strength training isn’t just about building muscle—it’s one of the most effective ways to slow down the aging process. Studies show that regular resistance training can prevent muscle loss, improve bone density, and enhance cognitive function, all of which are crucial for staying active and independent as you age. So, if you’re not already lifting, now’s the time to start!

Question from Our Readers:

“I don’t have access to a gym right now. Can I still build muscle using just bodyweight exercises?”

  • Dan, 41, Accountant, from Los Angeles, CA

Absolutely, Dan! While having access to weights is helpful, you can still build muscle and strength using just your body weight. Here’s how to get the most out of your workouts:

  • Focus on Compound Movements: Exercises like push-ups, pull-ups, squats, and lunges engage multiple muscle groups at once, making them effective for building muscle.

  • Increase Time Under Tension: Slow down the movement to keep your muscles under tension for a longer period. Try 3-second descents for push-ups or squats to increase intensity.

  • Use Variations: Once basic exercises get easy, try more challenging variations. Add pauses, single-leg movements, or even explosive exercises like jump squats and plyometric push-ups.

Consistency and progressive overload (adding difficulty over time) are key to building muscle, whether you’re in the gym or working out at home!

Fit Trivia: Which action star performed rigorous water stunts despite not knowing how to swim?

Answer: Jason Statham! Known for his intense action scenes, Statham didn’t know how to swim before filming The Transporter. He pushed himself to learn quickly and performed his own water stunts, proving his dedication and fearless attitude.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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