Dec 11, 2018
In this episode Gavin Gllibrand and Luke Grainger talk about the
basics in getting the best results.
‘What I have found in the last 25 years of being involved in the
fitness industry is the basics that are done consistently that get
the best results. It is not about some magical formula that
Hollywood are doing. It is not some quantum leap from A to Z. It is
the simple stuff committed to consistently that get the best
results’ – Gavin Gillibrand
02:05 – Gavin dives right in and talks about a post he wrote
entitled ‘Do this, Lose weight.’
02:30 – First of all Gavin looks at writing your goal down.
You need to be specific. Give it a date and a deadline.
Handwrite it.
read it every day.
08:37 – The reticular activating system (https://www.sciencedirect.com/topics/neuroscience/reticular-activating-system)
09:43 – Second Gavin talks about favouring resistance training over
cardio.
Lift heavy weights.
sweating is not a good measure of fat burning.
‘Cardio is the icing on the top.’
Find out how to lift safely.
Consider intensity.
14:14 – Luke talks about DOMS, Delayed Onset Muscle Soreness
(https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness)
14:33 – Gavin talks about progressive overload. (https://en.wikipedia.org/wiki/Progressive_overload)
15:50 – Number three , Gavin talks about drinking water.
Aim for 2-3 litres of water a day.
People confuse dehydration for hunger.
Dehydration hinders performance.
20:51 – Number four, Gavin talks about being in a calorie
deficit.
It’s the only way to lose weight
#science
Move more, eat less
21:40 – Luke lists 5 diets
23:28 – Number 5, Gavin advises to keep your protein levels high
within your calorie deficit.
2gm of protein per kg or body weight per day.
Protein keeps you fuller for longer.
25: 48 – How can vegans get their protein.
30:21 – Luke talks about the book named man’s search for
meaning.
(https://en.wikipedia.org/wiki/Man%27s_Search_for_Meaning)
32:00 – Gavin talks about deficit, maintenance and surplus.
32:15 – Final point by Gavin is consistency.
Consistency first, intensity second .
34:27 – Luke talks about his goals for the New Year.
35:28 - Luke asks
Gavin what his goals are for the New Year
35:49 – Gavin talks about his book due out in January.
37:07 – Gavin decided to wrap it up.
The takeaways:
1) Write your goal down.
2) weight training as a preference to cardio.
3) Drink 203 Litres of water a day.
4) Calorie Deficit
5) Protein intake
6) Consistency is key.
Intro Music: Au5 - Closer ft. Danyka Nadeau
https://soundcloud.com/nocopyrightsounds/closer
Contact us:
@mrlukegrainger
search Gavin Gillibrand