💥 The Power Of Consistency Over Perfection

PLUS: How protein timing impacts muscle growth

AuthorAuthor

Michael Pender & Ryan Engel
October 24, 2024

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TODAY’S LEVEL UP:

  • Coach’s Corner: The power of consistency over perfection

  • Did You Know?: How protein timing impacts muscle growth

  • Question from Our Readers: How can I reduce belly fat as I age?

  • Fit Trivia: Which actor performed his own stunts in a movie that broke box office records worldwide?

The Power of Consistency Over Perfection

When it comes to fitness, we often get caught up in striving for perfection—trying to hit every workout flawlessly, eat perfectly clean, or avoid any slip-ups. But here’s the truth: consistency beats perfection every time. Here’s why:

  • Small Efforts Add Up: It’s not about being perfect every day; it’s about showing up consistently. Even when you can’t give 100%, giving 80% still moves you closer to your goals.

  • Perfection Leads to Burnout: The pursuit of perfection often leads to frustration, burnout, and giving up when life gets in the way. But by focusing on consistency, you create habits that stick long term.

  • Adaptability is Key: Life happens. When you accept that and adapt, you’re more likely to stay on track in the long run. Missed a workout? No problem—get back to it the next day. Ate something indulgent? No worries—focus on making the next meal balanced.

Remember, the most successful people in fitness aren’t perfect—they’re consistent.

FROM RYAN’S DESK

Life will knock you down—real men get back up, no matter what. Resilience isn’t optional, it’s essential. Be the man who never stays down, who stands back up with fists clenched. That’s the mark of a true man.

Did You Know?:

How Protein Timing Impacts Muscle Growth

Protein timing can make a difference when it comes to building muscle, especially as you get older. Here’s what you need to know:

  • Spread Protein Throughout the Day: Instead of consuming most of your protein in one meal, aim to spread it out evenly across 3-4 meals. This keeps your muscles supplied with amino acids for growth and repair throughout the day.

  • Post-Workout Protein is Key: After strength training, your muscles are primed for growth. Consuming protein within 30-60 minutes of finishing your workout helps kickstart the recovery process.

  • Don’t Forget Bedtime Protein: A small serving of protein before bed, like a casein shake or Greek yogurt, can help feed your muscles overnight and prevent muscle breakdown as you sleep.

Prioritizing protein throughout the day, especially around workouts, ensures your muscles get what they need to recover and grow stronger.

Question from Our Readers:

“I’ve noticed that my belly fat has increased as I’ve gotten older. How can I reduce it and get my midsection leaner?”

  • John, 52, Operations Manager, from San Diego, CA

Belly fat is a common issue for many men as they age, but with the right approach, you can reduce it and improve your midsection. Here’s how:

  • Focus on Nutrition: Reducing belly fat starts in the kitchen. Stick to a diet rich in lean proteins, vegetables, whole grains, and healthy fats. Cutting back on processed foods and refined sugars will make a big difference.

  • Strength Training is Essential: Building muscle helps boost your metabolism and burn fat. Focus on compound exercises like squats, deadlifts, and presses to target multiple muscle groups at once.

  • Incorporate HIIT Workouts: High-Intensity Interval Training (HIIT) is an efficient way to burn fat without spending hours on cardio. Short bursts of intense exercise followed by brief rest periods help target stubborn fat areas like the belly.

Consistency is key—stick with these strategies, and you’ll start to see results over time.

Fit Trivia: Which actor performed his own stunts in a movie that broke box office records worldwide?

Answer: Tom Cruise! For Mission: Impossible – Fallout, Cruise performed nearly all of his stunts, including dangerous helicopter scenes and rooftop jumps. His dedication helped the film become one of the highest-grossing in the series and cemented his reputation as one of Hollywood’s top action stars.

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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