I Can't Fit Into My Jeans! - Training Tips for Achieving Your Goal Physique
I think we all have a pair of jeans hanging in our closets that we don’t wear but can’t part with. Maybe it’s because you’ve gained some unwanted weight and dream of fitting back into them. Maybe you’ve lost some weight and keep them as a reminder that you never want to fit into them again. Maybe you’ve been naturally thin all your life but have dreamed of having more curves and fitting into a larger size of jeans. Whatever the reason, the common goal is to work towards our goal physique in a healthy and sustainable way.
Does your old pair of jeans fit your goal physique?
When you think of those jeans hanging in your closet, how do they make you feel? If you were able to slip them on with ease, would the physique inside those jeans be your goal physique? I know for me, the pair hanging in my closet? I never want to wear them again. They’ve traveled with me between three states, countless moves from apartments then eventually houses, and every time I decided to purge my closet I still held on to them.
These jeans are about 13 years old. I remember buying them at Wet Seal, not because I loved them or they hugged all the right places, they were the only pair I could find that fit ok. Jeans were the bane of my existence back then and I could never find a pair that fit properly. I was very uncomfortable in my body, overweight, and unhealthy. Currently, I feel as though I’m pretty close to my goal physique and this physique? Definitely doesn’t fit into those jeans. So, depending on how you answered that question will determine the next step to take in your journey.
Gaining weight for your jeans
Who is this for? For the individual that dreams of weight gain in order to fill in a larger pair of jeans or the individual who has had successful weight loss but is now “skinny fat”. These are just a few scenarios where bulking would be appropriate. During this muscle-gaining phase, you will consume more calories than your body needs for a period of time. These extra calories will provide your body with the necessary fuel to boost muscle size and strength when weight training.
Things you’ll notice: During this phase, you’ll notice scale weight increasing, this is normal since you’re eating in a calorie surplus. You might also notice hunger might not be as high as it normally is so instead of waiting for hunger signaling, plan out meals in advance to make sure you’re getting in the adequate amount of calories needed.
Diet: A good starting point to promote muscle gain would be eating in a surplus of 300-500 calories. The majority of the foods you consume should be made up of calorie and nutrient-dense whole foods. Think foods such as rice, nuts, nut butter, avocado, whole eggs, chicken, and red meats.
Tracking your macronutrient intake will be a helpful tool to ensure sufficient calorie intake and to make adjustments to the diet as needed. Make sure to consume healthy fats, increase portion sizes and surround your workouts with carbs.
Cardio: A moderate amount of cardio will help you stay lean while you bulk, but too much high-intensity cardio will cut into your muscle-building efforts. Plan on a few low-intensity cardio sessions per week. Three sessions per week for 30 minutes will maintain cardiovascular health without cutting into your gains.
Training: Since our goal is muscle building it’s important to lift heavy and challenge yourself during this phase. Base your workouts around compound lifts such as squats, lunges, and barbell hip thrusts. Add in isolation exercises to focus on particular muscle groups such as glute kickbacks or band work. Put an emphasis on steadily progressing by using heavier weights. This phase is not for cardio queens, we want more weight training days than cardio days.
Supplements: Since eating in a calorie surplus is a must and it may be challenging to get in an adequate amount of protein compared to what you’re used to. Supplementing with ANIMAL whey protein will ensure you’re getting enough protein to support muscle gain. Additionally, supplementing with ANIMAL Creatine is a good idea since creatine has been proven to be effective for muscle gain and increased strength.
Cutting for your jeans
Who is this for? For the individual who gained some unwanted weight and dreams of fitting back into their favorite pair of jeans. During this phase, the focus will be on fat loss while maintaining as much muscle as we can. A calorie deficit will be required in order for fat loss to occur.
Things you’ll notice: During this fat loss phase scale weight will decrease. This is an indication that fat loss is occurring since we’re eating fewer calories than we’re burning. Hunger may be higher during this time and is completely normal. Eating foods rich in fiber, drinking plenty of water, and eating mindfully and slowly will help reduce hunger. Preparing meals in advance will help you avoid temptation and stay on the right track!
Diet: The number of calories consumed during a fat loss phase should be tailored to the individual based on weight and lifestyle factors. Generally speaking, an average woman needs approximately 2,000 calories per day to maintain her weight but around 1500 calories to lose 1 pound per week.
Just like weight gain we want to focus on nutrient-dense whole foods. Fiber-rich carb sources such as non-starchy vegetables contain more nutrients and lower calorie content. Maintaining an adequate amount of protein in your diet can aid in fat loss by boosting your metabolism, reducing your appetite, and preserving muscle tissue. 0.7-0.9 grams of protein per pound of body weight should be sufficient in conserving muscle tissue.
Cardio: Aim for 30 minutes of moderate-intensity cardio 4-6 days a week, this can be walking, jogging, cycling, or even swimming. Choosing an enjoyable form of cardio will ensure you’ll stick with it. In addition to your direct cardio, you can take advantage of NEAT, Non-Exercise Activity Thermogenesis. Put simply, this is moving your body more. Instead of the elevator, taking the stairs, parking further away from the grocery store, or walking the dog are all examples of NEAT. These small acts add up to big calories at the end of the week. For example, getting an additional 10,000 steps per day can burn up to 500 calories. This equates to about 0.5kg per week of fat loss!
Training: For the individual new to strength training aim for three sessions per week focusing on all of your major muscle groups (upper body, lower body, and abs). It’s a manageable schedule and you can always add on additional sessions if time allows. Just like gaining weight we still want to challenge ourselves and continuously try to progress by lifting heavier weights.
Supplements: Diet, cardio, and training are nailed down. Now you can supplement with ANIMAL Cuts to aid in fat loss. ANIMAL Cuts come in both stimulant and non-stimulant formulas. Both have metabolic boosting properties and thermogenic fat-burning agents. It is also composed of Acetyl L-Carnitine and L-Carnitine Tartrate, two forms of carnitine that have a proven track record in aiding fat loss.
So there you have it! No matter if you’re trying to fit back into an old pair of jeans or dream of having curves to fit into a larger pair of jeans let this be your guide to starting on that journey!