2 July 2021 · Kirk Miller
7 TO DO’s to get stronger without getting fat
It’s very easy to add more size/strength by simply eating more food, but it’s also very easy to accumulate body fat quickly if your food isn’t on point.
1. Train with varied Tempo: at-least 2 of my weekly sessions are centred around slower negatives
2. Vary rep ranges: all of my workouts have a different intention
3. Small wins every month: 1% stronger each week is progress, over a year this will bring a lot of progress…too many jump up too soon with shitty form
4. Train your glutes, hamstrings and back more: a must especially if you are over weight or suffer with back pain
5. Train full body with compound exercises at the heart of every session: I do some form of squat, hip hinge deadlift, glute bridge, back row every session)
6. Be consistent: never skip sessions…you cannot expect your body to change if you are not working it
7. Patience: the longer you have been out of shape/weak, the longer it takes to get in shape and be as strong as you want to be
If you are stuck, it’s likely that what got you to where you are, won’t get you to where you want to be…(or read point 7 again)
It’s very easy to add more size/strength by simply eating more food, but it’s also very easy to accumulate body fat quickly if your food isn’t on point.
If like my clients you want to be in shape, strong and YEAR ROUND, train with more structure.
