Beyond Barriers

BEYOND BARRIERS PODCAST EPISODE 4: ITS ALL ABOUT MINDSET
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Will be available WEDNESDAY 8 AM EST on BUZZSPROUT for FREE
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But will also BE DROPPING THE LINK ON MULTIPLE POSTS HERE

Manifesting your dreams! It’s all about your mindset 🧠
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The first step to achieving anything is truly believing.
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If you can’t visualize, manifest, picture yourself as that champion you want to become... how do you expect to become that person?
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If you think and fixate upon failure it is what you will get
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If you think and fixate upon success it is what you will get
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Whatever you fixate upon is what you’re radiating to the universe. You get what you give. So manifest greatness.
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Love you guys hope you’re having an amazing day ❤️
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Coach Alistair ✌🏼

Nutrition is Everything When it Comes to Body Fat Percentage and Physique Goals

Food is fuel guys... If you aren't putting quality food into your body your not priming/fueling it to grow or shred fat or whatever your goals are.

If you have no gas in your car are you going anywhere?... NO you're not.

If you don't have the proper calories/nutrition (your fuel) for your body (your car) you're physique isn't going anywhere.

Things I wish I knew before I started my fitness journey!

Talking about all the stuff that I wish people would have come right out and said when I started pursuing a better physique.

I love this industry but it has become full of individuals to spit out false information or straight up lie. They then promise results to people because they have a huge platform and essentially use them as a cash cow.

So here are the things I wish I knew when I started my fitness journey!

1: FOOD IS KEY

2: DONT FOCUS ON THE SCALE

3: THIS STUFF TAKES TIME

4: FOCUS ON FORM, STRENGTH, and HYPERTROPHY… not just one or the other

5: INSTAGRAM WORKOUTS WONT MAKE YOU OR BREAK YOU

6: PEDS ARE COMMON IN THIS INDUSTRY

Thank you all for the continued support and tuning into my little Ted Talks!

I LOVE YOU GUYS ❤️

Coach Alistair 🤙

#fitness #workout #training #igfitness #igfit #onlinecoach #fitindustry #fitcommunity #inspiration #realtalk #podcast

Hey guys this is Episode 2 of the podcast! Were going to be discussing the five most important factors in training and nutrition to help build lean muscle mass!

5 Tips to Build Lean Muscle Mass

Do resistance training at least 4 times a week. I would say 5-6 times a week is best but that all depends on training intensity and your life schedule as well. When doing your training I recommend either a “Bro Split” or a PPL scheme. THe “Bro split” is your normal isolation split aka having a chest day, back day, shoulder day, arm day, and leg day once a week. The PPL split is push pull legs which I like to operate on more of a six day schedule if i'm utilizing this split. For example, Monday: push, Tuesday: pull, Wednesday: legs, Thursday: rest, Friday: Push, Saturday: Pull, Sunday:Legs, Monday: Rest. I like to operate this split on a six day schedule because it gives my body ample rest after three hard days of training.

Eat at least 4-5 clean meals a day. I recommend chicken, lean beef, egg whites, and any type of fish for your protein sources when looking to build lean muscle (you're going to want to consume at least your body weight in grams of protein per day if not more to  build lean muscle). For your carbohydrate sources I recommend sticking to red potatoes, sweet potatoes, jasmine white rice, and basmati white rice. For your saturated fats you’re only allowed to cook food in olive, almond, avocado oil. You could also implement whole avocado, peanut butter, or almond butter as a healthy saturated fat when looking to build lean muscle. 

Focus on lifting in about an 8-12 rep range with controlled reps. Hypertrophy (muscle growth) is all about getting blood into your muscle. The ideal amount of reps (scientifically proven) is around 8-12 reps. Again slow and controlled because the more controlled and slower the rep the more time under tension that certain muscle has. The more time under tension muscle has the more the muscle is going to GROW.

Calculate your macros and find the optimal amount of calories intake you need to gain muscle. THIS ONE IS KEY! If you are eating intuitively and wondering why you might have hit a plateau… then this I would say is your next step. One can only get so far in their physique while intuitively eating. Your body is a machine and if you want it to run like one then you must be conscious and consistent with your calorie intake.

Don’t expect muscle to just come in a week or two of dieting and training. It takes time and consistency. Little progress always adds up to major progress IF YOU ARE CONSISTENT. Stick to your diet and training program If you have one. If you don't I recommend formulating one for yourself or seeking out help from a personal trainer or online fitness coach.

This is the very first Beyond Barriers Podcast! This podcast is going to be about fitness, nutrition, how to stay motivated, how to actively pursue being the best version of you, some bro stuff, and just talking about how to create a better life for yourself! I love you guys and can't thank you enough for the support! Couldn't make the impact I wanted if it weren't for y'all so thank you! Have an amazing day guys! Keep pushing, never look back, and NEVER FUCKING GIVE UP!