Joseph van der Merwe - Damage Control Training

1/ Never stop training.

2/ 3 kids is a lot

3/ Leaner, Stronger & fitter is highly achievable when you put your mind to it. Even if you have a demanding job and kids.

4/ Zoolander is the movie if you wondered. If you haven’t seen it unfollow.

5/ I meant to say Low 20 mins not High.

You can easily find out calories from using a Harris Benedict formula online. Use overall bodyweight, age, height and gender.

That’s your baseline to start.

Protein 2.2-5g per kg of BW
Carbs circa 3-4g per kg BW
Fat 0.5g per kg etc.

You are looking for a 10-20% deficit per day.

Take BW daily IMO. That gives you a weekly average. Then look to reduce BW by circa 1% or average BW per week.

That is the mechanics of it.

The behaviour and emotional side of it is a different process.

But having a clear eye on the realities of what must happen provides real clarity and cannot be bargained with.

Something is coming 👀

You need to build a program around your current level of ability, your environment, what gym equipment you have access to

It needs to be minimal, robust, repeatable, and have everything in there needs to have a specific purpose as to why it is there.

You also need to know how to adapt that session if and when needed so that you can still train and get things done when life stress inevitable raises its head.

Equally, inside my app, I’ve built a break glass in case of emergency section with very, very simple body weight and home dumbbell equipment that you can do at home if you can’t even get to the gym on that day, so that you can still get a training stimulus in and not lose momentum regardless of whatever life throws at you.

If you haven’t made progress in the last 6 months and don’t want to end the year in the same place shoot me a DM and let’s talk. 👊

Whether you play a sport or not.

You can always stay ready 🤝

Comment “train” to see how I put a full body training week together