Getting Results in 2021

Anybody who knows us, knows that ZERO44 Performance doesn’t do fads or gimmicks - we do real physical training, coupled with sound nutrition principles, both of which can be applied by anybody, at any level. Results don’t come from a bottle or from a magical BS fairy waving her mystical ‘diet’ wand; they come from planning, structure, consistency and doing the basics well! Here’s 3 things you can apply in 2021 to make things happen.

Get More Quality Sleep - This is most frequently overlooked in a world of distraction! Improving sleep quality is probably one of the hardest habits to fix but will easily have the single biggest effect on weight loss, performance, energy and mood! The more quality sleep you can get, the more effective your body is at producing the hormones that lose fat and repair the body. Poor sleep can alter glucose sensitivity, increase cortisol (our stress hormone) and cause damage to the metabolism, hormones and recovery. Even if your diet and exercise seem okay, without sufficient sleep, you could be restricting your health and progress. Improve quality of sleep by getting 7-9 hours in a dark room with no distractions. Set a bedtime alarm, turn off Netflix, put down the phone, and watch your weight loss and performance take off!


Set Attainable Goals That You Can Control - Want to lose fat, build muscle, get fitter, run faster? Set behavioural goals instead of outcome goals. A good example: ‘plan and prepare healthy meals for the following day’ is a behavioural goal, that you control, with a positive outcome. Providing nutritious meals for the following day physically ensures that you have good nutrition at hand when you need it. A poor example: saying on a Sunday night ‘I’ll eat healthy all next week’. This sounds like a plan, but there’s no behaviour following through or adding structure. ‘Tomorrow’ comes, stuff happens that you can’t control, plans fail. Then the next day, and the next day, etc. See the difference? Set habits - take control.


Follow A Structured Training Program And Stick To It - If you come from an inactive lifestyle, cutting calories, doing 10,000 steps a day and a couple of jogs a week will probably get you some results; but is it optimal? No. Strength training and metabolic conditioning have been scientifically proven to improve mobility, improve structural integrity of joints, tendons and ligaments, strengthen bones, reduce injury, build lean muscle, improve strength without ‘bulking up’, increase metabolism, improve mood and reduce stress…the list goes on.

More tips to follow in the next edition! Happy 2021 folks! Stay strong and stay healthy!

In the last article we started to look at 3 positive mental steps to help you achieve your fitness results in 2021. Now it is time to look at our nutrition and the results that come from planning, structure, consistency by doing the basics well!


Eat More Protein - When trying to lose weight, most people immediately think about ‘eating less’, but this isn’t always the case. Protein is our most important macronutrient and by increasing protein in the diet, you reduce hunger hormones and boost several satiety hormones. This leads to a major reduction in hunger and is one of the reasons protein can help you lose weight. Also, eating more protein will help you recover from training, maintain muscle tissue, and subsequently result in burning more calories at rest. Stay fuller for longer - improve recovery - burn more calories!


Eat More Veggies - When you eat vegetables and leafy greens, your body will no longer rely on glucose for its fuel source and will start to burn fat instead. Your body always needs nutrients from somewhere, so always try to get your vitamins and minerals from clean food sources and only use supplements where necessary. Some examples of low carb veggies include all leafy greens (spinach, kale, collards), tomatoes, zucchini, peppers, onions, garlic, cucumber, avocado, etc. Remember to ease in. Try and reduce your processed carb intake and replace them with nutrient dense foods.


Create Good Habits - Set reminders on your phone or computer. If you forget to prep healthy meals, drink enough water, take vitamins, exercise…set an alert or reminder on your phone. After a few weeks you might notice you don’t need the reminder anymore. If you miss a day, never waste time dwelling on the fact that you failed, instead, focus on ‘why’.

Build A Healthy Relationship With Food - Stop using words like “diet” and “cheat meal”. Diets do not lead to sustainable progress. You start, lose the weight, the diet ends, then weight comes back. That cycle will repeat over and over because you’re not dealing with the problem that got you there in the first place. The word ‘diet’ has become synonymous with restriction and things you can’t eat. No carbs, no sugar, no pizza…basically no fun, because the word ‘diet’ can also result in social isolation. Do you really want to go to a birthday night out and not enjoy your food or have a beer? Even the term ‘cheat meal’ sets you up with an element of guilt. Establish moderation, instead of thinking about things you ‘can’t’ eat, consider the things you should eat more of: more protein, vegetables, water…etc. Do things right 80% of the time and allow yourself time for 1-2 treats in the week.

Stay strong and stay healthy!


Phil Rigden

ZERO44 Performance

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