The 90/10 Rule
The 90/10 Rule
If you only remember one thing in preparation for trying to lose weight or get cut before summer, remember this.
Summer’s on the horizon so everybody wants to lose weight, or get cut, as quickly as possible. And the truth is, while it’s very doable, 90% of losing weight isn’t how you train, but rather what you eat.
Amazingly, many still believe they’ll mystically, magically, lose weight by hopping on the treadmill for an hour a day before devouring McDonald’s for lunch. Yeah, not going to happen.
In a typical week, at best, most people work out for 5-7 hours a week, max. That means if you’re awake for 16 hours a day on average (or 112 hours a week) you’re only working out 6% of the time. Crazy, right? So while strength training helps you burn calories over a 24-48 hour time period, it’s what you’re doing with the other 90+% of your time that’s going to help you get into better shape, whether you like it or not.
If we’re all on the same page and you accept the 90/10 Rule to be true, what sort of effort on the nutrition side does it take to make tangible changes in the way you look? Well, to be honest, the 90/10 Rule applies here too. Your diet need not be perfect to make progress. Everyone’s going to eventually breakdown and have that extra beer (or 10) and eventually wind up housing 4 slices of pizza. That’s completely normal. But if you’re getting it right and adhering to the game plan 90% of the time, you’ll come out far ahead in the long run.
What constitutes 90% of the time? If you’re going with 6 small meals a day (or 42 meals a week) you’re entitled to drop the ball 4 times a week. That doesn’t mean absolutely flying off the handle and destroying Ben and Jerry’s, but if you’re on track with those other 38 meals, you’ll have some leeway to indulge in some questionable food.
Contextually, if your diet is perfect all week and you wind up going out 3 nights a week, cool. If you keep yourself in check Monday through Friday, and Sunday is your day to get after Chinese food on the couch, don’t sweat it. Keep it together 90% of the time and you’ll be in midseason form come July.
Additionally, 1R recommends the following supplements to help you get cut or lose weight before summer:
- Inner Armour Training-Peak - A multivitamin packet that will support your active lifestyle and increase your energy levels throughout the day
- Optimum Nutrition Fish Oil – These tasteless fish oil pills will help you burn fat, improve joint health, and reduce inflammation associated with hard training
- Cytosport Whey Isolate – Naturally rich in glutamine, BCAA’s and other important nutrients, this protein supplement will help you build lean muscle mass when taken after training sessions