THE HIGH ENERGY PHYSIQUE SYSTEM
At High Energy Physique, our mission is clear: to empower professional, ambitious men to achieve their ultimate physique goals.
We tailor the best nutrition and training strategies to fit your unique circumstances, all while ensuring you can balance your demanding work and family commitments.
This isn't about quick fixes or temporary results; it's about sustainable, enjoyable transformation that lasts.
We reject strict dogmatic rules, instead guiding you with core principles that lead to real, lasting success.
High Energy Physique PRINCIPLES
Use Data to Drive Decisions
In the realm of fitness, emotions can often lead us astray. By relying on data, you ensure your progress is grounded in reality, not just how you're feeling on a given day. Track your workouts, your nutrition, and your progress. This data will be your guiding light, helping you make informed decisions about when to push harder and when to take a step back.
Create Systems
Successful fitness journeys are built on strong systems. These systems simplify your daily routines, making it easier to stick to your plan. Develop a meal prep routine that works for you, set up a consistent workout schedule, and use tools like calendars and reminders to keep yourself on track. Systems remove the guesswork and ensure that even on your busiest days, you stay on course.
Consistency > Pausing
Life is full of stress, work, family obligations, and distractions. The pause-button mentality only teaches you to stop, not to sustain. Our goal is to develop the skill of getting and staying fit amidst the normal, complicated realities of everyday life.
Always Something > All or Nothing
The all-or-nothing mentality is a trap. Life is unpredictable, and waiting for the perfect conditions to exercise or eat right will leave you stuck. Instead, adopt the mindset of doing what you can with what you have. If you miss a workout, make it up with a walk or a quick home routine. If you don’t have time for a full meal prep, opt for simple, nutritious options that are easy to throw together.
Be Ready to Adapt
Flexibility is key to long-term success. Be ready to adapt your plan as needed. Work commitments, family obligations, and unexpected events will happen. When they do, adjust your schedule rather than abandoning your goals. Adaptation keeps you moving forward, even when life throws you a curveball.
Keep It Simple
Simplicity is your friend. Overcomplicating your meals or workouts can lead to burnout. Stick to basic, nutritious meals that are easy to prepare. For training, focus on fundamental exercises that give you the most bang for your buck. By keeping things simple, you make it easier to stay consistent and achieve lasting results.
By following these principles, you'll set yourself up for a successful and sustainable fitness journey. Remember, it's about making steady progress, not striving for perfection. Keep showing up, keep it simple, and you'll see the results.
High Energy Physique Method
Fat Loss Phase
Achieving your fitness goals is all about having a clear plan and staying consistent. Here's how you can approach the fat loss phase effectively:
1. Set a Goal: Aim for 10-12% body fat. Dream big—visible abs are within reach with patience and dedication.
2. Weekly Target: Aim to lose 1% of your body weight per week. Any more can make your diet too restrictive and unsustainable.
3. Measurements and Photos: These are your truth-tellers, showing you the real fat loss progress beyond what the scale says.
4. Caloric Intake: Start with 10 kcal x your body weight in lbs. This is just a starting point to adjust from.
Simple Calorie Calculator
5. Simplified Menu: Keep your diet manageable. Two options for breakfast, lunch, and dinner prevent boredom without overwhelming choice.
6. Diet Breaks: Essential for mental relief. Breaking up the dieting phase helps maintain long-term adherence. Sometimes, a short pause is all you need to push through a plateau.
7. Daily Weight Tracking: Since weight fluctuates daily, tracking it daily for weekly averages gives us a more accurate picture.
8. Commit to the Work:
Educate: Make use of the educational resources provided to understand the why, what, and how behind each step of the process. This knowledge will empower you to make informed decisions and stay motivated throughout your journey.
Hit the gym 3 times a week: Focus on a balanced workout routine that includes both strength training and cardio. Strength training helps build muscle, which in turn boosts your metabolism, while cardio improves cardiovascular health and burns calories.
Achieve 10k steps daily: Walking is a simple, low-impact activity that contributes to overall calorie burn and keeps your body moving throughout the day. Aim to integrate walking into your daily routine by:
Taking short breaks to walk around if you have a desk job.
Using stairs instead of elevators.
Going for a walk after meals.
Using a pedometer or fitness tracker to monitor your steps.
Incorporate 3 sessions of 200kcal cardio: As you embark on your fat loss journey, you want to ensure that your body efficiently uses these mobilised fats. Cardio, especially exercises in the moderate-intensity range, primarily uses fat as an energy source. By consistently engaging in cardio, you train your body to get better at oxidising fats. This not only supports your weight loss goals but also ensures you derive energy from the best possible sources. But remember, fat burning does not equal fat loss and the most important consideration when losing fat is getting into a calorie deficit.
Assessment: Regularly review your food intake and identify moments when adherence was challenging.
9. Adjustments: Perfect adherence but no progress means it’s time for a strategic tweak.
Maintenance Phase
Once you've achieved your fat loss goals, transitioning to maintenance is crucial to sustain your progress and keep you feeling great. Here’s how to approach the maintenance phase:
1. Find Your Maintenance Calories: Adjust your caloric intake to find the right balance where you’re not losing or gaining weight.
2. Shift Training Focus to Performance: Now that you're maintaining your weight, focus on improving your performance in the gym. Set new strength or endurance goals to keep yourself motivated and engaged.
3. Build Diet Around Core Meals: Create a diet plan that revolves around core meals you enjoy and can easily prepare. This helps in maintaining consistency without feeling restricted.
By following these structured phases, you’ll not only achieve your fat loss goals but also maintain and build on them in a sustainable way. Keep your approach data-driven, stay consistent, and adapt as needed to ensure long-term success.
