0:00

Yes, what is going on? Everybody. Welcome back

0:02

to another rugby

0:04

muscle podcast. I'm your host as always

0:06

TJ. And in this

0:08

episode, we've got a little bit of a treat

0:11

for you. Firstly, I

0:13

want to apologize for missing last

0:15

week's episode. I had to

0:17

go to hospital because of

0:19

a nasty staph infection got Ivy

0:21

antibiotics, absolutely kicked my ass.

0:24

And that happens to be the week where we were

0:27

scheduling everything ahead of time. And

0:29

it forced me to basically skip the

0:31

week. We are still continuing with our

0:33

weekly episodes. Um, delving

0:36

deep into everything, strength

0:38

and conditioning. We're actually going to move into nutrition

0:41

for a few weeks. And then we will

0:43

talk about position specific training.

0:45

On top of that, we've got a nice

0:48

schedule of podcasts where

0:50

we will be interviewing. A number of

0:52

different guys that interested me. And I

0:54

think in turn will interest you. So we've

0:56

got coaches coming up. We've

0:58

got, uh, people that we've already interviewed where

1:00

we're doing some updates and we've got some

1:03

just. Yeah, interesting chats. I really do

1:05

think that you're going to enjoy it. What is to come

1:07

on the podcast, going into this. Going

1:10

into the summer. Speaking

1:12

of going into the summer. Summer is

1:15

right around the corner. And so with

1:17

that in mind, I know that summer

1:19

is vacation season, holiday, season

1:21

tops off season. Get in your best

1:24

shape and show your rig season. And

1:26

so I wanted to repost one of

1:28

our most popular. Uh, most

1:30

highly rated episodes from the past.

1:33

And that is the lessons that I have learned. In

1:35

coaching massive. Body

1:38

composition changes. I think you guys

1:40

are going to get a lot out of this one.

1:42

So definitely worth the repost

1:44

and worth listening. I hope you really do enjoy

1:46

it. Um, and if you do, of course,

1:48

don't forget to give us a five-star review on

1:51

the Spotify and hit the three dots. Let

1:53

us know. What you think of

1:55

the show? If you have any requests

1:57

for guests. On any upcoming episodes

2:00

also hit the three dots and leave a

2:02

comment there as well. Any questions as well? Hit

2:05

the three dots. How many times I'm going to say it hit

2:07

the three dots on Spotify. if you're not listening on Spotify,

2:10

then. I guess just give us a five-star

2:12

review. However, you can very much appreciate

2:15

let's get into this episode. Uh, what

2:17

I've learned, coaching massive body

2:19

composition and fat loss transformations.

2:23

So when it comes to big transformations

2:25

and body composition changes, this is obviously at

2:27

the heart of the fitness industry. It's what it's about, those

2:29

before and after pictures, and they are

2:31

always good to look at, but some more

2:33

often than not, it's not appreciated the work

2:35

that's gone in, either because it's just not believed

2:37

or because it's overhyped as some sort of special training

2:40

regime or supplement or whatever. To

2:43

elicit that change. Unfortunately, that's not the

2:45

reality. It's there's lots of Common

2:48

themes that go into making these

2:50

big body composition changes and that's what we're going

2:52

to be discussing in this video But before I do I

2:54

would like to invite you Right now to

2:56

hit the thumbs up button because that will

2:58

promote this video. It will help the channel. Obviously

3:01

it's going to make me feel good, but it's more about helping this

3:03

video reach people that fall

3:05

for nonsense hypey things

3:08

when it comes to this fitness industry. I'm

3:10

not a big fan of what the fitness industry

3:12

does and the way it misleads. So

3:14

with this video, we're going to get into actually what

3:16

it does take to make a big drastic

3:19

body composition change. I was gonna say nothing special about

3:21

these guys, but they're, I mean, obviously they're all special.

3:23

They're all, like, impressive transformations. Most

3:26

of which are going to be big amounts of fat loss

3:29

with a little amount of muscle gain along

3:31

with it. Some, a bit more muscle gain,

3:33

but overall, as you can see, each one of these would

3:35

be considered a transformation. And all of

3:37

these guys that did this, yes, they put in hard

3:39

work, but they also, You know, they

3:42

applied these lessons that I'm going to get into.

3:45

And actually at the beginning. They might

3:47

have been skeptical that they could have made this big

3:49

change, you know, they're not necessarily like

3:51

wouldn't believe you at all if you were to

3:53

like, you know, come from the future and show them this

3:56

after picture, but they would be

3:58

like pleasantly surprised. At least, you know,

4:00

it's not something that they knew they were going to achieve.

4:02

They look back and they're very happy with this progress

4:05

and maybe somewhat surprised, but they

4:07

obviously made that change. So let's get

4:09

into it. Number one nutrition is

4:11

everything. We know this, right? You

4:14

wouldn't have expected it would have been weird if I'd have got

4:16

into a body transformation video without addressing

4:18

nutrition. Sometimes training regimes

4:20

do that. And the reality is that training

4:22

regimes like are a small contributor

4:24

to a body transformation, obviously

4:27

a little bit more when it comes to gaining muscle,

4:30

but not as much as nutrition still, because

4:33

you cannot out train a bad diet.

4:35

Poor nutrition is always going to

4:37

lead to poor results. So train nutrition

4:39

needs to be there. And then training can facilitate

4:42

that change. But if nutrition is not there,

4:44

then it is incredibly difficult

4:47

to make any sort of body composition change,

4:49

body transformation, even like

4:51

if you do the best muscle gain in training ever,

4:53

if you're not eating enough, if you're not eating enough protein.

4:56

Or if you're doing the best, you know, the highest

4:58

intensity, you're doing all the work that you can

5:00

with your training to try and lose that fat, but

5:02

you're eating too many calories again,

5:05

you're just not going to make that transformation. Yes. With

5:07

training, you can make some training adaptations,

5:10

right? Your body can adapt that way. They can

5:12

become more powerful and stronger. But

5:14

when it comes to body composition, it is

5:16

everything. Everything is nutrition,

5:18

right? And these people

5:21

that have made these body transformations, some

5:23

will already have good nutrition in place and they don't

5:25

need to make too many adjustments. I

5:27

still find that they need to quantify

5:29

stuff, particularly as they make bigger

5:32

and bigger and more impressive changes.

5:34

There will be some level of quantification

5:36

in there that just to, just to know how

5:38

much protein, how many calories are general themes.

5:41

It doesn't have to be Tracking every

5:43

single day, every single gram has to be

5:45

perfect. It's more about just getting

5:47

quantities down that they can then

5:49

use to, you know, adjust

5:52

as they need to, to get this big

5:54

body transformation. Some will

5:56

need to quantify, you know, and

5:58

they don't have good habits and just quantifying itself

6:01

Helps them along the way because they start to learn

6:04

about their nutrition. They start to learn about the different

6:06

foods that they're eating and the,

6:08

you know, the amount of calories, the amount of carbohydrates,

6:10

maybe the amount of protein and fat as well. But

6:13

they start to learn about the different foods. They also learn

6:15

about their habits as far as, you know, when

6:17

they're hungry, because now they're, you know,

6:19

they're having to be conscious every time they eat,

6:22

it's impossible to do unconscious snacking

6:24

when you've got to consciously write it down

6:26

every single time you eat. You know, a lot of people

6:28

will eliminate a large degree

6:30

of their snacking simply because they're logging. So

6:33

obviously that helps with their habits, but it helps

6:35

them just become conscious of it. It's not. That

6:37

they're, they hate snacking. It's just that they didn't

6:39

even know they snacked when they were watching TV

6:42

or whatever it was. Right. It's that they've

6:44

learned the habits by becoming conscious.

6:47

A lot of people, it's that unconscious

6:49

eating that ends up sabotaging them because they

6:51

don't even really register the fact that

6:53

they're eating these snacks because they're distracted.

6:56

They're doing something else whilst they're doing it. Then there

6:58

are other people that just have horrendous

7:00

nutrition. You know, I would say horrendous

7:02

is in like, they barely eat any protein. They're barely

7:04

proactive about. What they even want

7:06

or even having a breakfast lunch and dinner

7:08

or even four different meals or whatever, you know

7:11

Or should I say let alone four to

7:13

five meals throughout the day? They have no idea

7:15

and these people will still quantify

7:17

over time, but their main

7:20

Priority would be to learn

7:22

the basics learn to have structured

7:25

meals be predictable enough with

7:27

their nutrition That they can then

7:29

build a base to then, you know, have the habits

7:31

and then quantify off of after that if you're just

7:34

If you're someone that doesn't eat or has

7:36

no idea how much protein you're eating You have

7:38

no idea what your next meal is

7:40

going to be You have no idea about the amount of vegetables

7:42

you're eating you you just eat what's given to you and

7:44

that's it like Then you need

7:47

to get some basics down first before

7:49

you even have to worry about tracking because tracking is

7:51

just going to be an Extra layer of complexity

7:53

that you don't need at that point And

7:55

in fact that leads me to my next point about

7:57

these body transformations if I can

7:59

press the slide. There we go. Simplicity

8:01

is Key. Too

8:03

many people when they're looking for a body transformation

8:06

look for perfection on week one

8:08

These guys did not because the

8:10

reality is week one makes no

8:13

difference, right? And in fact it can actually lead

8:15

to a negative because you put so much emphasis on

8:17

getting everything perfect You put so much focus

8:19

and energy and motivation

8:22

Into getting week one perfect and obviously Like

8:24

no big changes are going to happen within one

8:26

week and then that can be kind of disheartening

8:29

it kills momentum And then you've realized oh

8:31

my god. I've put so much effort into this week one I've got

8:33

to do this for you know, several several

8:35

several more weeks more months going

8:37

into the future to even see a change I

8:39

don't think this is going to be worth it and then you drop it right

8:42

instead You should take that first

8:45

week to sort of find a groove. And

8:47

it's not about tracking all of the

8:49

minutia and getting everything down to the perfect gram.

8:52

It's about building the habits about getting

8:54

close enough. It's about doing your nutrition well

8:56

enough so that you can find a groove that

8:59

after a few weeks, You know, then you

9:01

can feel that momentum come and you can feel

9:03

it fitting in with your life. And

9:05

in fact, because it takes a few weeks to find

9:07

that groove, it works doubly well

9:09

because it also takes a few weeks to

9:12

see the transformation or the, see

9:14

the, you know, the body composition changes in the mirror.

9:17

That doesn't really happen usually after a week.

9:19

It will happen after a few weeks if

9:21

you're doing things right. And then even then,

9:23

once you've got onto the track, sometimes you won't

9:25

see after a few weeks, but then it will take a few

9:27

more weeks after that to really notice it.

9:30

Because these changes are slowly happening

9:32

over time, and, you know, if you apply

9:35

more and more and more time, then they're gonna be

9:37

bigger and bigger and bigger changes, and that's why

9:39

you need to find a groove, you need to make it fit

9:41

in with your life. And that's what happened with these people,

9:44

they fit their, their nutrition

9:46

in with their life, which allowed them to stay

9:48

consistent, which obviously then allows

9:50

them to get the change, and not just get a change,

9:53

you know, anyone that makes a change, Within

9:55

a month or two months. Yes,

9:57

that's kind of impressive, but it's more impressive

9:59

is, is if you can keep that body

10:01

transformation, you can keep that new physique that

10:04

you've now attained. That's more impressive.

10:06

And for the most part, at least keep like 80 to 90

10:08

percent of it. Unfortunately,

10:10

most, we don't have a problem

10:12

losing fat. We don't have a problem making these

10:14

transformations. We have a problem keeping them

10:16

because so many people have lost a few pounds

10:19

and then fallen off the wagon, right? These

10:21

people are able to make a huge

10:23

transformation because they found a routine.

10:25

A regime, if, if you will, that

10:28

fits in with their life and allow

10:30

them to keep the change. And because they've done

10:32

that, they've been able to stay consistent,

10:34

right? No matter what's happening with their rugby

10:36

season, you see this a lot of people, the time

10:39

with rugby players where they'll get in season,

10:41

they'll say, I'm playing every weekend, there's no way I can

10:43

diet, or I'm playing every weekend,

10:45

there's no way that I can even bother training

10:47

to try and gain muscle. You know, or

10:50

you see this with people when they get in

10:52

season and that's the

10:54

time, or pre season even, I've done a video about

10:56

this. There's, that's when they decide

10:58

that that's when they've got to get fit, and when they're not playing

11:01

rugby, they don't do anything, you know? That's

11:03

not the approach that you need to take if you want

11:05

to make a dramatic change. You have to,

11:08

you know, apply this consistently over

11:10

periods of months, which will cross through

11:12

the off season, the in season, and the pre season.

11:15

And the whole time You will be training.

11:17

Training becomes a priority for

11:19

these people to make this change before

11:21

this transformation. A lot of these people were still in the gym,

11:24

but it was somewhat sporadic, right? It would be

11:26

dropped if it was inconvenient. If you had

11:28

any sort of social plans, if work got stressful,

11:30

if you know whatever happened, you would look for

11:32

an excuse or these people would look for an excuse. To

11:35

kind of skip the gym, but that's not the reality

11:37

with the training process. It has to be consistent.

11:40

You're not just trying to get the perfect

11:42

first week. So you really push it. No, you're just going

11:44

into the gym and you tick in the box,

11:46

you know, perfect first weeks or special

11:48

training programs. Again, that's magic bullets.

11:50

That's hype. That's what the fitness industry is trying

11:52

to sell you. But the reality is that

11:55

it doesn't exist, right? It's training

11:57

is about the process and just being consistent

11:59

and ticking the box every time. And every now

12:01

and again, yet when the weeks are cool

12:03

for it, you can absolutely push the intensity

12:05

when it is needed. But for the most

12:07

part, you're going into the gym, you're ticking the box,

12:10

you're not expecting the big body transformation.

12:12

Because of a couple of weeks of going to the gym,

12:14

you're expecting the big body transformation because

12:16

of the consistency that you've applied. And

12:19

these people also stayed consistent when it

12:21

comes to socials. And what I mean by that is

12:23

both sides of the coin, right? They stayed

12:25

consistent with their nutrition to an extent.

12:28

When it came to socials, but they also stayed consistent

12:30

by keeping their social commitments in

12:33

their life. They didn't just drop everything and say, Oh, I'm

12:35

going to diet for eight weeks. I can't do anything

12:37

fun. That's not sustainable. Obviously,

12:39

that's not going to work. You have to keep a social

12:41

life, particularly as a rugby player. There are socials

12:44

that are important for you to be a part of your team.

12:47

And I would encourage you, even if you're making,

12:49

you know, the most drastic body transformation that you

12:51

could to still attend

12:53

these socials and be a part of them and

12:55

obviously enjoy them. Now, there are several

12:57

different ways that these guys that made these transformations,

13:00

I handled it with them as part of their coaching. Some

13:03

of them we would just say, okay, this day is a wash,

13:05

but it doesn't need to, you know, a binge

13:07

for the next few days. Actually, it doesn't need to

13:09

any binge within itself. You're just going to enjoy that

13:11

day. You're not trying to get as

13:13

many calories in because this is your one

13:15

day off the wagon. No, you have to still stay fairly

13:18

consistent. Others, we would set aside

13:20

calories. So we would lower calories down for the

13:22

summer or we, you know, budget calories

13:24

by Increasing the training in the

13:26

days leading up or the day of, that's

13:28

quite rare, but it would still be a tactic

13:31

that we could use or lowering the calories around

13:33

the social. That would also happen or,

13:35

or the day of, if it was a big social

13:38

event, maybe, you know, we would, Practice

13:41

lowering the calories for breakfast or whatever it was.

13:43

There were several different tactics we had. And one of the

13:45

biggest tactics that we did with these

13:47

socials was to say, okay, this

13:49

is just going to be a dealer or a time or

13:51

some of your time off, particularly when we're looking

13:54

at like tours or we're looking at going

13:56

away for a vacation. This

13:58

sort of thing is the perfect time for

14:00

a time off. You don't really want to be

14:02

taking a week vacation. And thinking,

14:04

oh my god, I've got to stick to my diet and I've got to do everything

14:06

perfect. Likewise, you

14:09

still shouldn't be going on vacation and going,

14:11

oh my god, I'm off my diet, I'm going to eat everything

14:13

in sight. Both of those things are

14:15

going to lead to a bad time. When

14:17

you're going on vacation, it's a good time to have a planned

14:19

pause, because then, you know, you're not going

14:21

on vacation just to eat. Whereas if you were

14:23

saying, you know, if you were going to a Chinese buffet,

14:26

and that was your one meal off, then, you know, you're gonna

14:28

get several plates and you're probably gonna overdo it.

14:31

Whereas if you're just on a vacation, you're still,

14:33

you're just enjoying yourself, and you're enjoying your food as

14:35

part of that. And we would make a few simple rules,

14:37

just to make sure the wheels didn't completely come off

14:39

and we had to undo a load of bad

14:42

when we come back. But it still wasn't overly

14:44

restrictive and that way you know

14:46

we're not getting the binges that take us away

14:49

from our goal because obviously like the

14:51

longer you do these pauses and the more you

14:53

do these pauses. Like the longer

14:55

it's going to take you to eventually reach your

14:57

end goal and these people understood

15:00

that so, you know When it was time for their pause, they

15:02

took it but they took a pragmatic approach They

15:04

didn't feel the stress of having to diet But they also

15:06

didn't feel the guilt of you

15:08

know having a terrible binge or even like

15:11

just staying or straying slightly

15:13

away from the diet because it was Plan

15:15

time off and these plan pauses are important

15:17

times to sort of reset the motivation

15:20

Battery to get you excited

15:22

to die again to excite to make more changes

15:25

But also prepare you for

15:27

life I guess when you're not dying

15:29

because you're not supposed to be dying all the time,

15:31

you know It just gives you a bit of a break

15:33

because it is a constant underlying

15:35

stress trying to adhere to strict

15:38

ish nutrition rules if you're trying to make

15:40

this change and By default because

15:42

you're trying to make a change means you're trying to do

15:44

something different. It's going to be

15:47

causing Underlying stress. So if

15:49

you just take some planned pauses, it's

15:51

always going to help as and when they're needed

15:53

The other cool thing about these pauses is you

15:55

know, they give you a deadline to to work towards

15:58

It's not you're going to be sticking with this diet That

16:00

is somewhat restrictive for the

16:02

foreseeable future or forever. You've got a light

16:04

at the end of the tunnel where you say, okay, I'm going to work for

16:06

a few weeks or for six weeks or for

16:09

three months. And then I'm going to take a planned pause

16:11

and then we can re go again, or we can assess

16:13

where I need to be once I'm there. That

16:15

allows you to, again, Practice the

16:17

habits, you know, that you've learned whilst

16:20

you're dieting in a less restricted state

16:23

so that you're not always dieting

16:25

or undoing the work of that

16:27

diet, but allows you to be less

16:30

totally restrictive, but still practice

16:32

and sort of get yourself rid of

16:34

all of that underlying stress that comes with

16:36

it. The bigger transformation that we're trying to make,

16:38

the stricter we're being. And it gives you that opportunity

16:41

to just get yourself rid of

16:43

all of this underlying stress that comes

16:46

with dieting because of that change. You

16:48

know, that you're making on a, on a continual basis,

16:50

on a day to day basis, you're having to do something

16:52

that Is still not quite who

16:54

you are, right? Does that make sense?

16:57

Let me know if it makes sense I'm sort of rambling here, right?

16:59

So final point i'll

17:01

say on this is that it still takes

17:03

time away From the

17:06

transformation process, right? So

17:08

we're not looking to do as many pauses

17:10

as we can because We know that that's

17:12

going to help sometimes like we

17:14

need to just to grit our teeth and get into

17:16

the work that needs to be done. We need to

17:18

keep an eye on the calories that we're intaking.

17:21

We need to keep consistent in the gym and

17:23

taking a planned pause just for the sake of taking

17:25

a planned pause because we think it's good is

17:27

still it's not always a great idea. Planned

17:30

pauses are great when the time is needed, vacations,

17:32

socials, extra stressful times at work.

17:35

There are definite times for planned pauses

17:37

to really help push on from in the future.

17:39

Also when someone is overly stressed with

17:41

their diet and they just, you know, just can't

17:43

see that, you know, their motivation is starting

17:45

to drop. Those are great times for planned pauses,

17:48

but it still has to be acknowledged that these planned

17:50

pauses, whilst they're great, are still

17:52

taking time away from

17:54

that end goal of the transformation, right? So

17:57

if you were to do, let's just. Pluck out

17:59

some numbers out of my ass. It could take say

18:01

a transformation that took 12 weeks. We're

18:03

in the middle of it. We're now going to take a two week pause.

18:06

Well, now that transformation is going to take 14

18:08

weeks. So we're pushing that date back of, of our

18:10

sort of end goal. And obviously,

18:12

you know, we're not dealing with a specific

18:14

date that has to be done by, but

18:17

we are dealing with a physique that we're pushing

18:20

back and back and back and back at an end goal

18:22

that we are pushing back by taking these pauses. And

18:24

we're acknowledging that are a net benefit

18:26

when they are a net benefit.

18:29

But we're not taking them for the sake of taking a

18:31

planned board. On to the next overarching

18:33

theme of these body transformations.

18:35

None of them were bulking. In

18:38

fact, when you're trying to lose fat, like,

18:41

You can be kidded into thinking

18:43

bulking would be a good idea just because

18:45

subconsciously you want to eat more food

18:48

and you want to eat all of the food. Bulking,

18:50

you know, I hate the term. Bulking is a terrible

18:52

term, but it's what people understand, so I'm

18:54

going to go with it for this one. And unfortunately

18:56

it ends up being a real slippery slope and more

18:59

often than not is way

19:01

more of a net negative than it is a positive.

19:04

Bulking or gaining mass should only be

19:06

done when you're eating. Once good habits are in

19:08

place, and that's what happened with these transformations. In fact,

19:11

I think maybe, you know, I can

19:13

count on my hand the amount of times that we, we really

19:15

focused on bulking and we really had to really

19:17

push the food. For the most part,

19:20

people that need to push the food already have a

19:22

decent enough physique, and if they're

19:24

the people that just forget about eating,

19:26

and if they're stressful, they have to, you know,

19:29

just be proactive about getting in enough

19:31

calories. And that's again more about performance

19:33

than it is about gaining muscle. There

19:36

are still different ways that we can handle

19:38

it, but the most important thing I want to stress

19:40

here is that it's way too easy

19:42

when we're looking to gain muscle and people want to do

19:44

it at the end of a diet because they want

19:46

to eat more food because they've been restricted and

19:48

they really want to see how much food that they can

19:51

eat and enjoy. Eating food

19:53

and tell themselves that yes, I'm I'm

19:55

bulking. I'm allowed to do all of this when in reality.

19:57

That's not the case You're not going to be gaining muscle

19:59

that fast that you need to force the nutrition

20:02

or force feed yourself calories and

20:04

really ramp up the carbs Because the reality

20:06

is that if you're someone that's had to really

20:09

focus to lose fat, like

20:11

eating enough calories comes easy to you. In

20:13

fact, it comes too easy to you. That's why

20:15

you gain the weight in the first place. And so, rather

20:17

than, you know, go for the traditional bulking approach,

20:20

normally what we would do is just look

20:22

at slightly higher calories than the dieting.

20:25

And these people would still have to keep the same

20:27

habits, right, in those slightly

20:29

higher calories to stop them from overeating.

20:31

Because overeating can still be really easy. And

20:33

in fact, what we would use is And

20:36

even when they would go, you know, they would go out

20:38

to eat for socials and they would have like Because

20:41

again, people look to bulk because they want

20:43

to eat these quote unquote dirty foods

20:46

and they want to go out and have a real good time

20:48

at restaurants and stuff. That's fine, but

20:50

that still has to be included within your higher

20:52

calories, right? You still have to learn the lessons to keep

20:54

things under control. And so

20:57

that's a really important point that people that

20:59

are looking to bulk and these people at the end of their

21:01

body transformations. Had to remember right?

21:03

Sometimes we didn't even put their

21:05

calories up much at all. And in fact, we

21:07

always just said was there's, you know, two to

21:10

three times a week when you go out to eat or

21:12

when you feel like it, you can have a meal that's

21:14

higher calories, and that's going to be enough

21:17

to, um, keep

21:19

you away from a deficit, keep you in a

21:22

surplus to allow you to gain muscle. But

21:24

it's not going to be so much that you're going to gain fat. Thanks

21:26

to the fitness industry. We kind of get crazily

21:28

overly optimistic of the amount of muscle

21:31

that we can gain in a short period

21:33

of time, like even six months, if

21:35

you can gain a pound a month for six months, that

21:37

is absolutely phenomenal progress. And I wouldn't

21:39

expect it for most people.

21:42

Like that's just the reality. That's why I've put Johnny sex

21:44

in here. Because particularly when we're looking

21:46

at rugby players when it comes to gaining muscle

21:49

That can't be the only priority when you're in the

21:51

gym There has to be other things going on and

21:53

johnny secton here is looking pretty jack But

21:55

he's also like now in his like late 30s

21:57

or at least past his mid 30s So

21:59

it's taken him, you know 10

22:02

to 15 years Plus to gain

22:04

this amount of muscle to look this impressive. If you look

22:06

here, he was always smaller and smaller and smaller. He didn't

22:08

just do this over a period of three

22:10

to six months. No, he did this over years. And

22:12

that's the way it has to be. If

22:14

you want to gain muscle mass as a rugby player,

22:16

you have to adhere to this process of

22:19

training in order to

22:21

facilitate that muscle gain and nutrition

22:23

can't obviously is then a part of it, but it becomes

22:25

performance nutrition. You eat to perform at

22:27

your best. Whilst not gaining

22:29

fat that's that's kind of it That's kind

22:31

of how bulking for rugby players

22:34

should be working and that's that's the approach that

22:36

these guys would take Particularly the ones that gain muscle.

22:38

That's it. There's an occasional trim up like once

22:40

a year where you know It's either, you

22:43

know, from one to two months to maybe

22:45

three months where you would just trim up the excess

22:47

fat that you might have gained from one

22:49

too many socials. But throughout the

22:51

year, the main goal is just to

22:53

eat enough and eat well enough to

22:55

keep performing. And that way, you know, you've got

22:57

that monkey off your back. And that's why I encourage

22:59

transformations like this to happen at the front

23:01

end where You lose that fat

23:04

so that you and build the good habits so that then

23:06

you can focus on your performance nutrition so that you

23:08

can eat to train at your best without

23:10

worrying about gaining excess fat because

23:12

you've got a little bit of wiggle room

23:15

because you're not already, you know, carrying

23:17

too much lard. Hopefully that

23:19

makes sense, right? You get that monkey off your back of

23:21

that fat loss so that you don't have to worry about

23:23

it. So you don't have to worry about performing at your best and

23:26

still losing fat. No, you know,

23:28

you've lost that fat. Now your only focus

23:30

is performing at your best and then occasionally. Once

23:32

a year or so, you'll try and trim that up if you

23:34

really need to, but otherwise all your focus

23:37

and resources can be into performing at your

23:39

best. And if you do that and you train efficiently

23:41

and you do the right sort of training, you're going

23:43

to gain muscle. Look at Johnny Sexton here,

23:45

right? That's not, he's not been training

23:47

like a bodybuilder for years and he's not got

23:49

the best genetics for building muscle yet. He's

23:51

built himself, you know, or at least a pretty

23:54

jacked arm, if not a bit of a weird farmer's

23:56

tan. Because of that years of work that he's

23:58

been able to put into the gym and the nutrition

24:00

that he's sort of allowed himself to perform

24:02

at his best. And, and that's why he's still in

24:05

his late thirties and performing at

24:07

a ridiculously high level, as you've

24:09

seen in the past few weeks in this

24:11

Island test series, actually you've seen in the past

24:13

couple of years. Still with violin in

24:15

his late 30s performing at his best and

24:18

a final point that I want to make about these

24:20

big body transformations that I have helped

24:23

coach is the conditioning side

24:25

of things. A lot of people think, oh,

24:27

I'm getting fit and I'm losing fat and those

24:29

two are the same thing. Yes, conditioning can

24:31

be a part of this

24:34

process, but they're two separate

24:36

goals. They're very, very much interlinked,

24:39

but they're not the same thing, right? When

24:42

they are properly done together, right? So firstly,

24:45

if you're carrying less overall weight, right?

24:47

It's like you're not wearing a weighted vest. Imagine

24:49

playing a game. With an extra

24:52

10 kilo weighted vest, that game

24:54

would be significantly harder. Imagine doing a

24:56

fitness test with a 10 kilo or even a

24:58

five kilo weighted vest. That would make that

25:00

game much more difficult. Well, that's what you're

25:02

doing if you're carrying excess fat because that

25:04

fat is not helping you in any way

25:06

in your performance. So to take

25:08

that weight off. Obviously is going

25:11

to give not the illusion because

25:13

it actually is a reality of being

25:15

in Bettica's edition, but it's without

25:17

any sort of extra conditioning work. And

25:19

obviously with that, as I've already touched

25:22

on, once you've lost that weight, you can then obviously

25:24

eat to really perform at your best, which

25:26

is obviously going to really help your conditioning.

25:29

And whilst both of those things aren't directly

25:32

Affecting the actual conditioning side of things,

25:34

right? You're fueling yourself, it's just allowing

25:36

you to perform at your best and losing that fat

25:38

is just taking that weighted vest off. But they still

25:41

lead to a greater increase in performance,

25:43

which is what you're wanting at the end of the day. And

25:45

when you're looking at your training, now you've got

25:47

the freedom to really choose What

25:50

you want to improve about your performance. What

25:52

is it in your, in your rugby that you need

25:54

to improve? And a lot for a lot of these people that

25:56

are overweight, it is that conditioning

25:58

component, but they're not training for that fat

26:00

loss, right? They're training to improve

26:03

their conditioning. Yes. Training to improve

26:05

their conditioning is going to burn calories, which

26:07

is going to make fat loss that much easier.

26:09

And that's kind of. The interlinking and how

26:12

really synergistic these two things can be.

26:14

And it does really work well together, but they

26:16

were viewed as absolutely separate

26:18

things. They did, you know, in fact, these

26:20

guys did a lot of low intensity aerobic conditioning.

26:23

It's almost a fat burning zone if you're on a machine

26:26

in the gym, the aerobic zone as the

26:28

fat burning zone. But it's

26:30

also the zone where you can get most bang for your buck

26:32

as far as not causing a large

26:34

amount of fatigue and really improving

26:36

your aerobic system which will then fuel you

26:39

when you play rugby. Now I'm not going to go crazy

26:41

into like zone 2 and stuff, I've

26:43

done enough videos on that. You can go check out the rest

26:45

of the channel if you want to see more about why

26:47

aerobic work is so important for rugby.

26:50

But just understand that, you know, performance

26:53

training itself leads to

26:55

so much greater motivation

26:57

in training. It leads to a

26:59

better net fat loss result

27:02

because you're not just training for fat loss. I

27:04

don't think fat loss training really

27:06

exists, right? Working out to burn

27:08

calories like it fails over and over

27:10

again. Because we've mentioned at the very start

27:13

of this video, when it comes to

27:15

fat loss, nutrition is everything.

27:17

Performance training can help that, right,

27:19

because it's going to be a period of time, you

27:21

know, hour or so a day, give or take,

27:24

where you're going to be burning a higher

27:26

amount of calories than you are just doing nothing, and

27:28

it's going to, you know, which will then Give

27:30

you more calories to play with when it comes to your diet.

27:33

But at the end of the day, it's, it's a separate thing.

27:35

And these guys viewed their performance training

27:37

as a separate thing. They did that zone to work, to improve

27:39

their aerobic conditioning. Yes,

27:42

it caused minimal amount of fatigue and allowed

27:44

them to get a lot of fat loss done, but

27:46

that's not the point, right? They did that to, to

27:48

boost their aerobic system, not to elicit

27:50

fat loss. There was no working out

27:52

just to burn calories. That's, that's a stupid use

27:55

of your time. It's a waste of your time. Okay.

27:58

Because it can all be undone by one

28:00

bite of a cookie. And with that,

28:02

we'll go for one last final point,

28:04

the rugby physical preparation

28:07

pyramid. Now in this new rugby physical preparation

28:09

pyramid, obviously things have changed a little bit, but

28:11

for the most part, what you're going to see here and

28:13

what these guys shared in common wasn't even

28:15

like the level one human phase. Yes,

28:18

they worked on aerobic system, the strength

28:20

and the hypertrophy. Yes, those things

28:22

were done with these transformations. But

28:24

again, that was the training. The training

28:27

stuff was what built the pyramid. It's

28:29

not what elicits the fat loss. The fat loss comes

28:31

from that foundation. Some

28:34

people have great genetics and they're already

28:36

shredded and they come out the womb shredded and you

28:38

know, they're 12 or 13 and they've got six packs

28:40

and they've got like large amounts of muscle. Those are going

28:42

to be the professional players. Those are going to be the people

28:44

that you see if they ever go to

28:46

the gym, end up being post trainers that don't know anything

28:49

because they haven't learned the habits and the consistency

28:51

that is needed to really make a change. They've always

28:53

just been blessed. Looking great. Whereas

28:56

these people that made these transformations, their

28:59

focus was on the foundation as far

29:01

as habits and consistency goes. That's the big

29:03

focus, right? Don't get distracted

29:05

by the training. Don't get distracted by any of

29:07

the crazy stuff. That's not what these people

29:09

did. They stayed ridiculously consistent. They

29:12

kept things simple. They focused on their nutrition.

29:14

And then they allowed their training process

29:17

to allow them to improve their body

29:19

as far as playing rugby goes. And

29:21

obviously in turn that helped them with their fat

29:23

loss, but that wasn't the goal All

29:25

right that'll wrap this video up if you've made it to the end You haven't

29:27

already kicked thumbs up, please do so helps

29:30

us out And if you enjoyed this video if you made it

29:32

to here i'm assuming you found some stuff valuable

29:34

So Click that thumbs up button. Let me know

29:36

any points you agree or disagree with in the

29:38

comments below. If you want to work with rubbing

29:40

muscle, I'll put links to whatever

29:42

we've got available to you in the description

29:45

also below and subscribe if you are new

29:47

with that, I think I'm done here. See you guys

29:49

in the next one.