In this client episode, John and Tammy evaluate their progress thus far and consider tweaking their program just a bit. They’re making progressions and improving their form, but they realize that alcohol consumption is also part of the equation. After all, alcohol calories are sugar. In the future, they will need to look at their volume and manage it against what other sugars they are consuming. Another important factor to consider is water consumption. They will want to keep drinking water to counteract the dehydrating effect with alcohol.
When evaluating their diet, John and Tammy recognize they are eating a lot of basic carbs—essentially eating a basic American diet. This will be one of the areas to tweak. They will reduce their carb intake, and once they start lifting weights, shift more to protein consumption than the carbohydrates.
Regarding their exercise plan, John is noticing his knees are more flexible and he’s having less pain at work. He’s doing push-ups, but would like to do more upper body work. Another tweak will involve starting push-ups in the standard position, not on his knees, and then dropping to his knees when he begins to struggle with his form.
Tammy mentioned she was having a bit of trouble with squats. While she is holding onto a chair to keep her balance, she will now try using the chair as part of her squat. She will adjust her positioning so that when she squats, her bottom will touch the edge of the chair, which will help take some of the pressure off her legs.
The key is to build the basic foundation and continue tweaking along the way. In the beginning stages, it will seem like progress is limited when you can only complete a small set. However, as progression grows, John and Tammy will be able to take on more reps and see a real improvement.