🏆 The Secret To Maintaining Progress Without Burnout

PLUS: Stress can sabotage your fat loss goals

AuthorAuthor

Michael Pender & Ryan Engel
October 11, 2024

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TODAY’S LEVEL UP:

  • Coach’s Corner: The secret to maintaining progress without burnout

  • Did You Know?: Stress can sabotage your fat loss goals

  • Question from Our Readers: Should I focus on losing fat first, or building muscle?

  • Fit Trivia: Which actor became a certified helicopter pilot to prepare for a demanding film role?

The Secret to Maintaining Progress Without Burnout

We’ve all been there—starting a fitness plan full of enthusiasm, only to hit a wall weeks or months later. What’s the secret to maintaining progress without burning out? It’s finding a balance between pushing yourself and allowing for rest.

  • Pace Yourself: Pushing too hard every day will eventually lead to fatigue and decreased performance. Incorporate lighter workout days or active recovery (like yoga or walking) to give your body time to recharge.

  • Cycle Your Intensity: You don’t need to go all out every session. Alternate between heavy, intense workouts and lower-intensity days to keep your body fresh and prevent overtraining.

  • Prioritize Sleep and Nutrition: Sleep is when your body recovers and rebuilds. Make sure you’re getting 7-8 hours of quality rest and fueling your body with balanced meals to support your energy levels.

Remember, fitness is a marathon, not a sprint. Slow and steady wins the race!

FROM RYAN’S DESK

Strength isn’t handed to you—it’s earned through sweat and grit. Every drop is a testament to your dedication. Be the guy who wears his sweat like a badge of honor. That’s how real men get strong.

Did You Know?:

Stress Can Sabotage Your Fat Loss Goals

You could be doing everything right—eating clean, working out consistently—but if your stress levels are high, your fat loss goals might be stalled. When you’re stressed, your body releases more cortisol, a hormone that encourages fat storage, especially around your midsection. Managing stress through relaxation techniques, quality sleep, and self-care can make a big difference in your results.

Question from Our Readers:

“I want to get lean, but I also want to build muscle. Should I focus on losing fat first, or building muscle?”

  • James, 39, Project Manager, from Dallas, TX

Great question, James! Whether you should focus on losing fat or building muscle first depends on your current body composition and personal goals:

  • If You’re Overweight or Have Higher Body Fat: Start with fat loss. Being in a calorie deficit while focusing on strength training will help you drop fat and preserve muscle. Aim to get to a healthier body fat percentage first before focusing on building muscle.

  • If You’re Leaner or Have Lower Body Fat: Focus on building muscle. Eat at a slight calorie surplus and prioritize strength training. You’ll add lean mass and improve your overall physique.

If you’re somewhere in between, consider recomping, which means eating at maintenance calories while lifting heavy to lose fat and build muscle simultaneously. It takes a bit more time, but the results are worth it!

Fit Trivia: Which actor became a certified helicopter pilot to prepare for a demanding film role?

Answer: Tom Cruise! Known for his intense dedication to his roles, Cruise became a certified helicopter pilot for Mission: Impossible – Fallout. He performed many of the helicopter stunts himself, making the film’s aerial scenes even more thrilling and authentic.

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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